“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:
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:
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)
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!
We call it “Royal Flush” because, well – when it comes to jacking up your fat burning furnace, it’s tough to beat! 🙂
“Royal Flush” KB/BW Tabata Circuit
Perform as many reps of each exercise as you can in 20 seconds. Rest for 10 seconds between moves. Repeat the circuit two times through for a total of eight intervals of 20 seconds on / 10 seconds off. Rest for a minute or two and repeat up to two more times:
1 – KB Tactical Lunge (alternate legs each round) 2 – One arm KB swing (beginner) OR KB snatch (advanced) 3 – Bodyweight renegade (beginner) rows OR KB renegade row (advanced) 4 – One arm press (alternate arms each round)
I’m going to test something, and wanted to see if you’re interested:
We’ve been running these with our local, Sacramento, CA – based clients for the last 6 months or so, since the pandemic hit and we’ve had to expand our offerings!… but they’ve been SO helpful… ESPECIALLY for men and women over 40 who are training from home, and who want intense and effective workouts, personalized feedback, and increased accountability…
That I want to see if we can help even more people.
So we’re going to test it out.
You’d be able to test the program out for a short time (14 days) at a discounted rate ($49).
Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest
– swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20 – ‘Active Rest’- :30 – ½ OR foot sweep Turkish get up – 3 reps ea side – ‘Active Rest’- :30
Continue this sequence non-stop for 18 minutes
5 minutes of static stretching – tight muscle groups only
With Lifetime Kettlebell Fitness, you get:
Lifetime Kettlebell Fitness Training Manual – 6 week plan to help you gain strength, prevent injury, and build functional fitness at any age
Lifetime Kettlebell Fitness Video Series – Learn how to do every exercise in the Lifetime Kettlebell Fitness program using perfect form with video demo
28 Day KB Body Revival – An additional, full 28 day kettlebell program. Once you’ve completed Lifetime Kettlebell Fitness, move on to the 28 Day KB Body Revival program to keep your training going and take things to the next level!
14 Day Rapid Shred Protocol – I launched this as a pilot program with local clients at our gym facilities who wanted to participate. Follow the protocol to a “T”, and you can expect to lose 2-3% of your bodyweight in 14 days.
Who would you rather look and/or perform like – Jason Statham, or the Rock?
See, if you want “functional fitness” and lean muscle, you want to model your training after someone like Statham. (We’ll talk about his training approach in today’s article, and then dial in on the Rock next time.)
Jason has said:
“Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”
While I don’t know what his exact workout plan is, I’d bet it was something similar to the methods we use in my “500” KB Challenge.
Doing workouts like this:
500 Rep EMOM KB Challenge
Set your timer for 60 second intervals. At the beginning of each 60 second interval, start your set. Your rest period is from the time that it takes you to complete your set, until the next 60 second interval starts:
And stay tuned for part 2 tomorrow… we’ll talk about how if you want to get straight up JACKED… if you want brute strength and raw power and an intimidating presence to go with it… how you can train like the Rock!
Getting ready to teach our Boot Camp in the park tonight..
(Here in our area of California, indoor workouts are still not allowed, so we have moved much of our training to a great park that’s about a half mile away)
This is the workout we have planned!If you can’t join us in person give it a go on your own.
And stay tuned, because we have a 28 day Kettlebell challenge you can join – starting tomorrow! – that can be done from anywhere in the world:
EMOM – 300 Kettlebell / bodyweight Challenge
20 goblet squats (16k women / 24k men)
20 suitcase lunges (12k women / 20k men)
20 1-arm KB rows (10 per side) (16k women / 24k men)
Set your timer for one minute intervals. Do the prescribed number of reps at the start of the first minute. Your rest is the time from when you’re finished until the next interval starts. Do three rounds total for a total of 300 reps.
That one is simple, but not easy!
Workouts like this three times per week will get you some serious results, with just a kettlebell or two, in around 20 or 30 minutes per day.
And again, if you like this workout style, stay tuned for our next 28-day kettlebell challenge, opening for registration tomorrow.