Want to get lean, hate running. Complexes and kettlebells?

[emoth1]

I have recently booked a trip to Tanzania with a mate in mid July, we are going to be climbing Kilimanjaro, and then going to Zanzibar for about 10 days, can't wait! I would quite like to get in better shape, A so the climb is easier, and B because I'm aiming to practically live on the beach while on Zanzibar. However, I hate running, and don't have access to a gym (I have a weights set-up at home). When I lived in my student house for the last couple of years we a had a decent sized back yard with a punch bag and space to skip, but I recently moved into an apartment block with my girlfriend, and as a result space is pretty limited. I have a kettlebell, so have been doing circuits with that, but saw the T-Nation article with a title that was something like '6 Toughest Workouts', and like the look of the Feruggia complex on there.
Before last week I'd not worked out for about 3 and half weeks (christmas, exams etc), so spent last week 'getting back into it'. I am now planning to the following, based around 20 rep squats (which I have had success with before), and short, sharp kettlebell and complexes workouts on 'off days' as my cardio:
Monday: 20 rep squats, dips, single arm BOR, deadlifts, military press.
Tuesday: Complex consisting of (all for 6 reps) deadlifts, hang cleans, squats, hang cleans, squats, overhead press, BOR, Romanian deadlift. I have been 4 'rounds' of the complex, followed by 50 KB swings (hoping to get this up to 100 when my grip improves, totalling about 10-12 mins total workout.
Wednesday, 'normal workout': Deadlifts, dips/bench, single arm KB row, Squats, rows with bar wedged into the corner and weight on only one end (T-Bar row?), sort-of overhead press (with the same 'T-Bar, wedged in corner set up as before).
Thursday: Kettlebell circuit, or complex as above
Friday: as Monday
Saturday: KB circuit or complexes.

Note on Complexes: I am aware that having hang cleans and squats twice in the complex isn't ideal, but I have based it as closely as I could on the T-Nation article, and this includes overhead squats which I am currently unable to do (see my flexibility post, and I'm also not strong enough, might practice with a broom handle or similar and gradually increase the weight). It also includes hang snatches instead of one of the hang clean sets, but snatches with a 7-foot bar, in a small room with a hanging light doesn't seem like a wise mix to me! I have modified as best I can given my ability and logistical considerations, and have done this 3 times now, and have not found it too harsh, and also enjoyed it, but if anyone thinks the complex can be improved I am open to ideas.

I also believe that 20 rep squats is more suitable to bulking than trying to get lean, but I have done the programme before with, in hindsight, a no better diet calorie or nutrition-wise than I am sticking do now, so don't see this being a problem, and I can just go back to a 'conventional' routine if I think it's getting too taxing. It's quite a lot of volume as well, but I think I'm sensible enough to tell when/if I need a day or too off.

Is this a decent programme for leaning out? I am aware that the 'secret' to dropping weight is in the diet, but I will save that post for the nutrition section, this is enough of an essay as it is! Is it a problem that my 'cardio' sessions are no more than 10-15 mins each? I do walk to college briskly, probably about 60-75 mins round trip, 3-4 times per week.

Thanks to all who made it all the way through!

[mredanderson]

Hi mate

First of the exercise where you descripe wedging a bar into a corner and pushing it is called a grappler press: http://www.youtube.com/watch?v=FqZwea84-Yg

I would say keep using the barbell complexes and kettlebell training for fat loss, although at the risk of sounding like a broken record, getting lean (having a low level of bodyfat) has a lot to do with nutrition and what you eat.

Personally I would carry on with your 20 rep program for now, but then drop it 8-10 weeks out from your trip and focus more on cardio.

Given that I have been to switzerland and love hiking and trekking I can safely say that the fitter you are, the more enjoyable your trip wil be, given that you are not gassed on climbs and can enjoy the whole experience instead.

if you hate running then try and add in some long bike rides, swims or any kind of sports (squash is fantastic for fitness) instead.

High rep kettlebell swings are great for getting you out of breath and barbell complexes are fantastic, but I would personally do them no more than twice a week given how tough they are.

[emoth1]

Yeah, I'm thinking of getting into squash. I played quite a bit over the summer, but I'm a student in my 4th year, so a lot of my mates from uni have gone back home now, but my mates from home are quite keen. I'll try and sound out some mates that are still in Liverpool on facebook and hassle them for a game.
The basic gist of my post was: is doing very brief, harsh cardio enough? I mentioned that I do quite a bit of walking, but I don't really class that as cardio, so just taking into account my cardio workouts, it would only add up to 30-45 mins a week, which doesn't seem a lot really...

[mredanderson]

Short intense cardio is great

once you have warmed up a cardio session can take 15 mins and be extremely effective

- Sprint 100 metres as hard as you can, then walk back to the start for your recovery, repeat 5 - 10 times.

- Try to run 1 mile as fast as you can, repeat each week and aim to beat your time

- Find a huge flight of steps, then run up and down then either for sets, or for time (10 mins absolutley balls out)

- Set a timer for 15 mins, do 1 min of kettlebell swings, then 1 min of skipping, repeat til times up.

- Runs shuttles, join a circuit class, do some spinning.

Hopefully you get the gist of things, you can get a great deal done in a short amount of time depending of how hard you work.

I am sure other people can help you out on here, Tentigers especially knows a large amount about conditioning and bodyweight training.

Ed