How does my workout routine sound?

kieran9810

I'm an 18 year old guy (weighing 220lbs and I'm 5'9'' tall) and I've been exercising for two months (normally just 25 minutes cycling and then some squats etc two times a week) but now I've decided to do more. This is my new routine:
The 9kg means a 9kg kettle bell btw.

7x3 arm curls with 9kg ( each arm)
15x2 swings with 9kg
15x2 squats with 9kg
25x2 press ups

15x2 sit ups ( each arm behind head)
10x2 burpees
15x2 lunges
50x2 jumping jacks
50 high knee run
10x2 backward leg kicks (each leg)
25 minutes of cycling

I'm planning on doing this 3 days a week.

How does this sound? Will I see benefits from this? I did it today for the first time and I really struggled getting through it ( but I still did complete it all)
I'm also having 2000 calories a day and I don't usually eat my exercise calories back.

BreeJaxon

Sorry love meant to get back with you last night!! Sat down with my hub and he says it looks good, you need to up the kettlebell weight as soon as you can and the cardio you need to switch up to some high intensity, do away with the cycling!!

DR2501

I'm not surprised you struggled, there are a lot of exercises there! Do you have time to split the cycling to another day?

As said, up the KB weight when you can. I would also ditch the arm curls and learn high pulls and cleans to start with, then progress the high pulls into snatches (compound exercises burn more calories than isolations) - high pulls/snatches and cleans work your biceps anyway. Ditch the sit ups too - all dynamic kettlebell exercises such as the swing, clean, snatch etc all force you to use your core so, again, there's no point in isolating your abs.

kieran9810

Okay thanks for the help! I will. I'm gonna get use the 9kg for a few weeks until it becomes easy and then I'll move up to a heavier one And I'd prefer to do the cardio on the same day, because I have more time on the days I exercise compared to other days so it's easier to just do it all in one workout if that makes sense.


Thanks for the help guys!

alpine1994

My non-expert 2 cents is to not focus on the number of reps (like 50 high knees for example) and do as many as you can in 1 minute or so. That way as your cardiovascular health improves, you will be able to do more in the 1 minute and get a better workout than if you did 50 high knees every time you did it, know what I'm saying? I am doing Insanity right now and this is the approach they use and it works (at least for me!)

Edited to add: This is for the cardio part only. I agree with others' suggestions to increase the weight as you can.

DR2501

Alpine is right re the timing rather than the reps. I do kettlebells as my primary workout, but I do tabata sets - 20 secs of work as hard as I can with 10 secs of rest, 8 rounds (4 mins total per exercise). The timed nature of it and the fact that it's circuit training means that you don't need additional cardio added to the end either.

kieran9810

Oh okay. I'll look into timing them instead of doing reps. Thanks guys

Cherimoose

It's usually good to balance "pushing" sets with an equal number of "pulling" sets. Press-ups are pushing.. pulling includes bent-over rows, bodyweight-rows, and pull-ups.

When the squats get too easy, try single-leg squats. They are much harder, especially when going deep.. Jumping lunges are also tough.

What's a "backward leg kick"? If you mean leg kickbacks, those are pointless if you're doing squats & lunges.

I don't have a problem with bicep curls, but i would add an overhead press to the movement, to make it more functional.

What is your goal??