Alex's Plan From Gus Dennis

Welcome to your personalized dashboard. This page outlines your complete full-body kettlebell workout and nutrition plan, designed to help you achieve your fitness goals.

Weekly Training Split

MON
Workout
TUE
Rest
WED
Workout
THU
Rest
FRI
Workout
SAT
Rest
SUN
Rest

Daily Quick Goals

  • ✓20 Mins Cardio
  • ✓4-6 Litres of Water
  • ✓Follow Meal Plan
  • ✓Take Supplements

Full Body Kettlebell Workout

This section details your complete workout routine. Remember to start with a 5-minute dynamic warm-up. Aim for 10-15 reps per set, resting 60-90 seconds between sets.

Superset 1 (3 Sets)

  • Goblet Squat: 10-15 reps
  • Romanian Deadlifts: 10-15 reps

Superset 2 (3 Sets)

  • Alt. Reverse Lunges: 10-15 reps each
  • Kettlebell Swing: 10-15 reps

Superset 3 (3 Sets)

  • Push-ups: As many as possible
  • Bent Over KB Row: 10-15 reps

Superset 4 (3 Sets)

  • Kettlebell Cleans: 10-15 reps
  • Plank Shoulder Taps: 6 taps each side

Final Exercise (3 Sets)

  • Kettlebell Suitcase Deadlift: 10-15 reps each side

Daily Cardio

20 minutes every day, preferably pre-breakfast. A brisk walk, bike ride, or cross-trainer are all great options.

Daily Nutrition Plan

Fuel your body with this structured meal plan. Drink 500-700ml of water with each meal and snack. All food weights are measured when cooked.

Meal 1

  • 4 whole eggs
  • 200g Protein choice
  • 100g berries

Meal 2

  • 300g Protein choice
  • Mixed vegetables/salad
  • 1 tbsp olive oil

Snack 1

  • 1 serving whey protein
  • 200g Greek yogurt
  • 1-2 pieces of fruit

Snack 2

  • 200g cottage cheese
  • Handful of nuts

Nutrition Explorer

Curious about the nutritional content of your food choices? Select a category, then click on a food item to see a visual breakdown of its macronutrients and key stats.

Select a category and a food item to see details.

Guidelines & Supplements

Follow these general guidelines and supplement recommendations to maximize your results. Consistency is key.

Daily Supplements

  • Magnesium Bisglycinate (250mg)
  • Omega Fish Oil/Krill Oil (2000mg)
  • Vitamin D3 (3000iu) & K2 (200mcg)
  • Vitamin C (1000mg) with Zinc
  • Collagen

Workout-Specific

  • Pre-Workout: EAA's, 10g Creatine, Electrolytes
  • Post-Workout: Whey Isolate

General Guidelines

  • **Hydration:** Drink 4-6 litres of water daily. Salt food with Himalayan pink salt.
  • **Coffee:** Allowed with whole milk or black. Avoid oat, soya, and almond milk.
  • **Hunger:** Snack on raw veggies or a small salad with balsamic vinegar if needed.
  • **Morning Routine:** Optional 2 tbsp apple cider vinegar and 2 tbsp lemon juice upon waking.