Weight-lifting Programmes using only dumbells and kettlebells

nch1993x

So, I want to start some weight-lifting / strength training. Overall goal is to try and maintain muscle mass while losing about 15-20kg, then eventually work on building muscle. I'm pretty new to this, so ideally I want to follow a structured program.

My issue is: my local gym has a separate "main gym" and "powerlifting gym", and you have to pay separately for each. I have just taken out membership for the main gym, but can't afford the powerlifting gym too. The main gym has dumbells and kettlebells, and some machines. (Money is the main issue, but besides that, with the squat rack and bench press etc in a separate room.. I'd be embarrassed going in there as a clueless girl!). I can't drive, and there's no other gym near enough to cycle to, so this is pretty much my only option.

I was wondering if anyone could recommend any good programmes that only require the use of dumbells and kettlebells. I know it's not ideal, but it's my only feasible option, and I want to do the best I can with what I've got...

Thanks!!

johjohd

Hi...
I like Joyce Vedral.. She is old school, but effective. Her program is simple and she only uses dumbbells. I suggest her books versus her DVDS.
The best book for beginners is the Fat Burning workout. I use her at the gym and home. If you download the electronic version then you can carry it with you on your phone or tablet. Wish you the best.

sheldonklein

Not exactly your question, but if your Main Gym has a TRX set ùp, it is very effective strength training.

sosofija80

The best exercise for kettlebells I would suggest, if you can manage to learn a proper form (as this is important) - is kettlebell swing. Not the one where you end with the kettlebell above the head, but the one where it stays at max your breast height. I was doing mostly only this for about 1 year (and some cardio) and could see the results in my posture already in 1 month. I personally started with 8kg (~18 lbs) bell and 3 sets of 40-60 swings, but had a good friend to look after my form at the very beginning so that I do not mess up. During the year I progressed to higher weights as it became easier.
Now I am adding quite a mix of other kettlebell exercises additional to swing to my weight lifting days - goblet squats (2 sets of 15), reverse lunges (2 sets of 15), windmill (15 on each side), military press (3 sets on each hand with as much repetitions as I can with the max weight I can push up), kettlebell rows (1-2 sets on each side of 15). Later you can explore also such good exercises as TGU and snatch, but I believe that those are more complex to learn.
Sorry for a long post, but I am a big kettlebell fan since I started with my swing...

TnTWalter

Lots of youtube vudeos on kb exercises.

nch1993x

Great, thanks for the advice everyone! Yeah, the gym has a whole load of kettlebells of all different weights, and I've heard about kettlebells being able to provide a good full-body workout, so that sounds like a good plan...

AsISmile

Also, search the forum for dumbell routine.
There's been a couple of threads on that which included links to good programs.