3. Crosstrain with the Kettlebell Swing
Think of the kettlebell as a major fundamental move to improve athletic performance on all levels. Since the kettlebell swing trains the cardiovascular system and posterior chain of the body, it has the potential to make you more explosive (i.e. you can jump higher) and also increases your endurance and stamina. Aim for 3 sets of 20 swings to start. Build up to 200 swings—or 20 sets with 30 seconds of rest between sets. Here’s how to do it >>>
4. Drop Sets
Steadily decreasing weight is a simple, proven way to add volume for muscle growth, says Ballantyne. Added plus: Drop sets can be done with almost any bodybuilding exercise. Finish off your workout with this descending ladder of weight that’s guaranteed to drive your muscles into full fatigue: Start with your regular weight, stopping one rep short of failure. Then, decrease the weight by 20% and complete another set that’s one rep short of failure. Finally, decrease the weight by an additional 20% and complete the final set going into muscle failure—all with proper form. Rest for one minute, and repeat twice more.
5. Superset Your Workouts
When you use non-competing supersets, you cut down your workout time and increase calorie burn, says Ballantyne. Pair two exercises for different muscle groups back-to-back, such as a squat and pull-up or a dumbbell chest press and a reverse lunge. Do the first exercise for 8 reps going one rep short of failure. Then, without rest, do the same with the second exercise.