Taming the Beast | Home Workout by Bret Contreras
I don’t know about you, but I am really enjoying the guest workouts from my fitness friends! Both Kellie Davis and Jen Sinkler have both given awesome workouts to keep you all busy while I am resting myself. Today we have a killer workout from Bret Contreras, who very kindly agreed to contribute
Please understand that I am not referring to Bret as a beast (although he does like to experiment with his facial hair from time to time); I am talking about the 48kg (106lb) Kettlebell he uses for his home workouts which is also known as “The Beast”! This is one heavy-ass weight and this allows even big guys like Bret to get a great training session done at home, without the need for a whole lot of equipment.
I’ll let Bret get on with it:
I’ll be the first to admit that I would keel over attempting Marianne’s workouts. I’m not in the best shape metabolically-speaking. I’m a low-rep type of guy, and I love going heavy and loathe high-reps. Yet I still like training from home from time to time, and these workouts are very challenging for me because the high-reps kick my butt and I don’t rest as much in between sets. Workouts like the one below are very easy on the joints and they pump up the muscles and rev up the metabolism without taxing the nervous system too much.
I bought a 106 lb kettlebell and do goblet squats and swings with it. Since I hate ultra-high reps, I’ve found that the heavy KB let’s me still stay in the 10-20 rep range which is still high but not too bad. I love doing push-ups from handles to allow for more ROM at the bottom and a greater stretch on the pecs. I don’t go up all the way as then my triceps would fail first, and I’m trying to target my pecs. An Equalizer allows me to effectively perform inverted rows. I like to elevate my feet to increase the challenge. The workout looks like this:
1. Goblet squats – 3 sets of 10 reps
2. Kettlebell swings – 3 sets of 20 reps
3. Handle push-ups – 3 sets of 25-35 reps
4. Feet-elevated inverted rows – 3 sets of 10-12 reps
Hope you like it!
You can also follow Bret: