“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.
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:
…because after just a few weeks training this way, I think you’ll be hooked, and will never go back!! 🙂
-Forest Vance, Master of Science in Human Movement, Kettlebell Expert, Over 40 Training Specialist