I have been reading and listening to Dan John, CLICK and CLICK, a lot lately. One may say I have been internet stalking his content from podcast to podcast and website to website. I am also working my way through his books CLICK. He is simply amazing. His focus on simplicity, efficiency, and sustainability is appealing to me as like you I have a limited amount of time and struggle to balance family and work while finding time to exercise. If you have read my blog you know based upon my goals and lifestyle I prefer kettlebells CLICK.
Dan John’s ideas plus my goals and lifestyle motivated to me simplify, simplify, simplify. Based upon this listed below are what I call “The Succinct Six” because of course as a blogger I need a catchy name to sell the products and services that I don’t sell. 🙂 These six exercises, listed in order of priority, are what give me the best bang for the buck.
1. Kettlebell Overhead Press — picking things up and pressing them over your head is useful, manly, and cool. Start with a single kettlebell and work up to double kettlebells.
2. Pull-Ups (palms facing away from you) — being to pull your body weight is a necessary human skill. A great program to increase your pull-ups can be found here CLICK. Start with just bodyweight and work up to weighted pull-ups.
3. Farmer’s Walks with Kettlebells — being able to carry heavy things over distance is also useful, manly, and cool. Don’t believe me? Read about it from Dan John himself CLICK.
4. Kettlebell Swing — this works your posterior chain. At present I am doing two-handed swings with a 40kg kettlebell. At this weight my abdominals are highly involved as well. I wrote about my kettlebell swing progression here CLICK.
5. Kettlebell Front Squat — Strong legs increase your ability to do just about everything.
6. Kettlebell Clean — For me this is an assistance exercise. As I make progress with kettlebell cleans I see the other exercises listed above become more efficient. The kettlebell clean works your posterior chain and teaches coordination. Start with a single kettlebell and work up to double kettlebells.
If you are pressed for time (who isn’t?) this may work for you. It works for me. You can of course use barbells or dumbells for the above based upon personal preference.