The Base Layer

Welcome to this week's Fit Tip Friday!Before my family and I moved to Texas, we lived in Cleveland, Ohio. For those who are not familiar with Cleveland's weather, it's the recipient of gusty winds, icy temperatures, and "lake effect" snow. The winters are long and cold.  

Sometimes I miss the colder temperatures... until I remember that it used to snow well into April... and sometimes May. I still have my down jackets, ski gloves, and boots in my closet that I probably will never have to use in Texas. But it does get cold enough in Texas that sometimes I'll pull out my base layer clothing and wear it under lighter shirts and jackets.  Base layer clothing is versatile. It goes on first and sets the stage for the rest of the layering. And I've worn it in every place that I've lived. Exercise programming is also a layered process that builds on itself. And down at the bottom, the very first layer and just as versatile, is circuit training.  Circuit TrainingThis type of training requires you to complete a series of exercises in succession, a "circuit", with minimal rest intervals between movements, while resting between rounds. The circuit is typically repeated more than once. This type of programming can be scaled for any level of difficulty. It's not just for beginners, nor for advanced lifters. It can be designed to match all levels of fitness. There are countless applications of circuit training. The following 4-week circuit program is a sample of one you can do at home, with just using a kettlebell and your bodyweight.  4-Week Circuit Program & DesignThe goal of this 4-week program is to build and develop full-body conditioning, using just one kettlebell and your bodyweight. You will work your entire body in each circuit. 

This image can be saved to your smartphone's pictures for ease of use

Try to use the same kettlebell weight for each movement. If the 2-hand swings become too easy with that bell, increase the KB weight for the 2-H swings. Modify as needed. For men, I'd recommend starting with a 16kg kettlebell.You will find this program challenging. If you need to modify it to make it easier, do one less round than the program requires. For instance, do 2/3/4 rounds instead of 3/4/5. Circuit Construction & Explanations 

• Sessions/Week: 3 (Monday/Wednesday/Friday)

• Intensity: Light/Medium/Heavy

• # Of Weeks: 4

• Target time/session: 30-40 minutes

• # Of Exercises: 6

• # Of Rounds: 3-5

• Rest between rounds: 2-3 minutes

Time

# of Exercises

Dan John

Rounds

Rest

at least

you won't harness

"In all toil, there is profit; but mere talk tends only to poverty"- Proverbs 14:23

Avoiding Crooked Fitness Paths Through Stewardship, Skills, and Strength 

This content was shared on the last Fit Tip Friday. The web link to this article is here. Summary:One fitness path looks like it leads to strength, but it's lined with half-naked bodies, ear-tickling influencers, and motivations that do not honor God. Pass. There's another path, but it consumes too much of your resources that you can't be faithful to your other responsibilities. And the path across from it doesn't require any effort from you to build strength, tempting you to neglect it. Double pass. Is there a reliable route through the madness? Yes; through stewardship, skills, and strength.