Bells and Bands - Minimalistic Approach to Training

“Simplicity is the ultimate sophistication.” - Leonardo DaVinci 

Build muscle and keep conditioned while training outdoors with minimal equipment. That was my goal when I started Outdoor Fitness Project 3 years ago.
It was my experiment and it worked. I got results and had so much fun that first year, I decided to keep it going. As I progressed I added more equipment and variety. I did gymnastic based routines, speed training, strength training, muscle building and so on. Things built up and got more involved, more decisions to be made. This is not a bad thing in itself, but it was far from the purpose I had at the onset of my journey. 

Time to get back to basics. Starting in September, I limited my training to the use of kettlebells, resistance bands and suspension straps. Those are my tools for the next few months. I will share my progress and my programs as I write them. 

I chose suspension straps, bands, and kettlebells because they provide a lot of flexibility with aminimal amount of equipment. Each will allow for a full body workout on their own. Combine them together and the possibilities are limitless. 

Along with a renewed sense of simplicity, I am going to be focusing more on recovery this fall and moving forward. 

If the workout is the stimulus, recovery time is the rebuilding. I have spent so much effort and time on the workout part and have largely neglected the recovery phase. I think that has been a mistake and has limited my overall progress. More to come on this topic. 

Below is what I am doing for September. I will be following this program through the first week of October. I will then take a week off and start a new 4-6 week routine. 

September’s Workout: 

Mix of kettlebell for bodybuilding and traditional kettlebell strength/metabolic conditioning.  

Monday:  

Band face pulls 3x15 

Donkey Kong rows 3x20 (10 per side) 

Floor Press (add band if more resistance needed 3x20 (10 per side) 

Shoulder presses from rack 3x20 (10 per side)  

Finisher: 100 kettlebell snatches (50 per side) or hill sprints 

Tuesday: Active recovery 

Hill sprints  

Strides X2  

Skips X2  

Laterals X1 per side

Sprints X5 

Wednesday: 

Lunges with bell behind the back 3x24  

Front squats 3x12 

One arm banded deadlifts 3x10 per side 

1 leg RDL 2x12 per leg 

Hanging leg raises 3x15 

Finisher:  

200 kettlebell 2 handed swings 

Thursday: 

Long walk, Hike, etc, kettlebell skill practice 

Friday/Saturday: JiuJitsu  

Full Body metcon 

Banded Push ups alternating with Renegade rows 3x 10 

Cossack squats 3x8 super-setting with 1 arm swings x20 

Banded lateral raises (or use light kettlebell) 

Kettlebell curls super-setted with  

Kettlebell skull crushers.  

Finisher: combine 3 kettlebell moves for a flow 

Sunday: Active Recovery 

Band work - flys, laterals, face Ppulls, curls, tricep extensions, pilof presses 

Get outside, train hard and recover well!