10 push ups (Elevate your hands on a box or bench if 10 regular push ups are too hard. Elevate your feet on a box or bench if 10 regular push ups are too easy.)
31 jumping jacks
20 kettlebell swings (Recommended weight: 16k women / 24k men)
This one’s so simple, yet it’s so powerful.
You get a full-body strength workout, working your pressing muscles and core with the push ups, then the entire back of the body with the swings.
You also elevate your heart rate to train your cardiovascular system and burn fat.
As always, focus on form, be safe, and be sure to use weight that is appropriate for you and your current fitness level!
Is it okay to wear gloves during kettlebell workouts?
My answer:
I do not recommend it.
Here are four reasons why:
1 – The gloves can keep the kettlebell from moving around the hand properly. Especially if you are doing higher-rep ballistic moves where the ’bell rotates around your hand multiple times—cleans, snatches, etc.—the gloves will really get in the way.
2 – If you DO try to attempt to use gloves and get into serious kettlebell training as described in reason 1, the gloves can actually “bunch up” and end up digging into your hands even MORE.
3 – Gloves can hinder the sensory connection from the hands to the brain. You won’t feel what the weight is doing and exactly what is happening during your workout, and it won’t be as good.
4 – They look kind of lame — so tough it out.
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Little mistakes like these – which LOTS of people make, and it’s not their fault, because they didn’t know! – can make ALL the difference when it comes to getting you results.
Things like:
-What exercises to substitute if you’re working around an injury, and why
-How to select the proper kettlebell weight for specific exercises
-Best practices for integrating kettlebell training with other exercise modes (running / lifting / etc)
But there is good news. I have a handful of spots that have opened up in my “KB Fit Over 40” personalized coaching program.
With this program, not only do I customize a training plan that is 100% specific to you and your unique goals… I am there any time you need me to answer questions on topics like we covered today, and many more.
But spots are VERY limited – so if you are interested, fill out your application form ASAP at the link below:
The “30 Days to 100 Push Ups” plan is a free bonus you get with the at-home bodyweight-only program for strength and muscle I just linked up.
Because completing 100 push-ups in a row is a badge of honor for anyone who want to get in shape.
But if you’re like most guys, you probably never actually think you can do it.
However, with the “30 Days to 100 Push Ups” plan, you can be well on your way to “achieving the impossible” in less than a month…
When you stand up from completing all 100 pushups, you’ll have a chest as tough as a brick house. Arms that’re thick and pumped. All because you took this unique bonus seriously, and became a pushup machine.
And kettlebells CAN be the perfect tool for the job!
But frankly, though many people they SAY they want the results I just described, the training they are doing is not going to get them there.
The first common mistake I see is people making is doing these high-intensity, metabolic resistance training-type kettlebell workouts, and then basically doing and nothing else.
That will build your cardio endurance, and muscular endurance, and body comp to a degree, but you’re largely neglecting the muscular strength and flexibility aspects. And if you diet sux, you’re not going to get much progress on the body comp either.
Second common mistake. People focus largely on cardio endurance. They run, or cycle, or whatever else regularly. But they neglect pretty much all the other things on the list above, so they end up weak and tight. And again, since their diet is not that great, they also are a little overweight.
Third one. (This is what I tend towards if I’m not careful.) Main focus is TOO much on strength training. People end up very strong. But they can’t walk up a flight of stairs without getting winded, or bend down and touch their toes. And again, they are carrying too much bodyfat.
So how do we fix this?
How do we get strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time?
You need to devote roughly equal attention to cardio, strength training, muscular endurance, flexibility/mobility, and body comp (nutrition).
Here are 10 reasons you should sign up, if you haven’t already:
1 – You want a challenging, intense training program… but one that is also designed with the specific goals and considerations of the 40+ age group in mind
2 – You find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type modes
3 – You are looking for a program that will help you maintain / gain strength, while at the same time, improving “functional fitness”, and avoiding injury
8 – You want to learn how to do more pull ups in 30 days with the FREE copy of my “30 Days to More Pull Ups” plan you get on sign up
9 – You want to learn how to incorporate the basic barbell lifts into your HIIT-based program for more strength gains with the FREE copy of my “Barbell Basics” plan you get on sign up
10 – You want a blueprint for rapid fat loss with the FREE copy of my “28-day Nutrition Reset” you get on sign up
Sign up now at the link below, and instantly get access to all the materials you need to get started right away:
Today I’m going to take you through a five minute dynamic warm up that you can do before your kettlebell workouts!
If you want to optimize your workouts… and stay strong, vibrant and injury-free… PARTICULARLY in your 40’s, 50’s, 60’s and beyond… you need to be focusing on flexibility and mobility in your training.
Try this simple 5-minute sequence (and watch the video to see how to do the moves):
Do each exercise for 30 seconds. Repeat the circuit two times total:
– seal jacks
– bodyweight / KB squat
– arm cross
– plank hold
– hinge / KB deadlift
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GET – 7 of my “Extreme KB Cardio” workouts – FREE for a limited time: https://bit.ly/311ceyA
– Change up your slow, boring cardio routine
– kick your results into overdrive!
– Learn how to program your KB cardio workouts for maximum results in minimum time
– Detailed instruction on each kettlebell exercise to make sure you’re using 100% safe and effective form
“Doing it Way Big” is a popular kettlebell challenge workout I wrote a while back…
…today, I want to share a “2.0” version for you to try.
Remember – if you’re looking to slow down aging, and stay younger and vibrant through your 40s, 50s, 60s and well beyond, science shows again and again that strength training is VITAL.
As well, specific considerations such as:
Proper exercise selection, recovery times, etc to stay injury-free
Incorporating variety to avoid overuse
Warming up, mobilizing, and stretching to maintain good posture and exercise techique
Using conditioning to maintain cardio health
Need to be addressed that are specific to training for those age groups.
I believe that kettlebells are the PERFECT tool for the job.
We do this in today’s workout, as well as in our HERE.
PART 2 – main workout – on the minute, every minute, for 12 minutes (4 rounds total), do:
-(minute 1) – 10 eccentric KB squats (3 seconds down each rep) -(minute 2) – 10 eccentric push ups (3 seconds down each rep) -(minute 3) – 10 one arm KB rows per side
PART 3 – “finisher” – KB complex, do prescribed reps of each move before moving on to the next; complete all reps on one side before moving to the next one; do three sets on each side total, resting as little as possible:
-5 KB press -5 one arm KB swing -5 reverse suitcase KB lunge (after completing 5 reps on BOTH sides) – 5 burpees
*Need video demos of the moves? We walk you through and explain how to do everything in HERE.
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Based on both research, and the results we get with hundreds of our clients!, it’s clear that strength training is critical for fitness, mobility, strength, and more – particularly as you age.
Kettlebells are the perfect tool for the job, because they naturally incorporate things like variety, mobility, conditioning, and more – additional considerations for the 40+ age group.
And, with just a couple of KBs and your own bodyweight, you can get ALL of this done in just 3-4 20-30 minute sessions per week.
Skeptical? I don’t blame you. But I also challenge you to give this 4-week KB program for men and women over 40 a try:
These are quick-hitting workouts designed specifically for men and women over 40!
If you are looking for a challenging, intense training program, that is also designed with the specific goals and considerations of the 40+ age group in mind…
If you find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type training modes…
If you looking for a program that will help you maintain / gain strength, while improving “functional fitness” and avoiding injury…
I want to invite you to join our upcoming 28-day “1000” Kettlebell Challenge 2.0 for men and women over 40:
Every so often, at the end of football practice, our coach would run us through some sort of physical challenge.
It could have been 10 or 20 wind sprints, or bear crawls down the length of the field and back.
It would test you both physically – you’d see REAL quick what kind of physical shape you were in!…
…and it would also test you mentally, and help you get stronger to be able to push through discomfort… so that in a game-time situation, you’d have that mental toughness and drive to win when you needed it.
I guess that’s where part of the idea of my kettlebell Challenge workouts came from.
Do workouts like this, you’ll test not only your physical shape, but your mental toughness.
And as a result, you’ll win in strength, health, and all the other areas of your life:
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1000-rep Kettlebell challenge workout
Do 50 reps of each exercise. You can rest as needed, but you can’t move on to the next exercise until you’ve completed all the reps. Do 2 rounds total:
50 two hand KB swings 50 spider climbs 50 walking lunges (25 per leg) 50 1 arm KB rows (25 per arm) 50 jumping jacks 50 one arm KB swings (25 per side) 50 cross body mountain climbers 50 alternating reverse lunges 50 inverted / recline rows OR 25 1 arm rows per side 50 high knees in place (per side)
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If you liked this workout, and the idea of kettlebell Challenge workouts in general, perfect timing.
We have our “1000” kettlebell challenge opening for registration tomorrow.
You can get workouts like this, made into a full 28-day program.
Look, feel, and train like an athlete… with just three to four, twenty to thirty minute workouts per week… using just a couple of kettlebells and your own bodyweight.
Stay tuned, keep an eye on your email inbox for registration details!
