need home TNT kettlebell/chinup workout help^

[linter]

i'm just starting on the tnt diet and want to follow it working out from home. at my disposal i've only got a kettlebell and a chin-up bar and, of course, my own slightly flabby self. I'm wondering if someone here might suggest a routine that emphasizes the core and upper body and that can be completed in, oh, 20 minutes or 30 at most.
I'm not looking for an 'i puked my guts out it was so tough' type of workout, rather something more easy going and that won't burn me out over the short haul or the long haul. But I do work best with structure, so I am looking for something structured.
I am 53, weigh 185 and am skinny fat, with the fat in the belly. Overall, I'd say I am soft. Very soft. Pillbury Doughboy soft. And it's the softness I'd like to get rid of if I can.
Thoughts, anyone?

[kuri]

First off welcome.

Secondly if you want to improve body composition forget about emphasizing upper body etc... you'll need to be working your whole body. As Dan John says the body is one piece. You need to be working your lower body as much as anything else.

Try youtubing "turbulance training" or bodyweight circuits and look at programs others are getting results on. Pushups, chinups, squats, kb rows, kb shoulder presses, kb swings, snatches, lunges would all be good fundamental exercises to do.

Hope this helps.

[Bill2380]

Check this site out CrossFit Ramona, Krav Maga San Diego, CrossFitKids Magazine, self defense, kids fitness - Brand X Martial Arts . It has scaled versions of the CrossFit workouts. Many require little equipment.

[strambo]

For an example you could set up a circuit with the exercises Kuri listed. He happened to list 8 that are a good mix of upper and lower body so that works out great.

Circuit #1 will be 4 exercise alternating between upper and lower body. Circuit #2 will be the other 4. Do each circuit 3 times with no rest between exercises. Rest one minute between sets and when you switch to circuit #2.

Gradually shorten the rest periods until you can do the whole thing with 30 sec. rest periods.

Example: circuit #1 Pushups, squats (hold KB), pull ups, KB snatches -3 times
circuit #2 KB press, lunges (hold KB), KB row, KB swings
-3 times

Stay in the 8-12 rep range, depending on what exercise and your fitness level. Whole workout should take about 30 minutes, 3X per week.

After a month, take it easy for a week (do some swimming, walking, jogging, sports-whatever) then pick new exercises.

[linter]

thanks, all, some great tips there. i really appreciate it.