Grab your kettlebell, and follow along with me as we do this 5 Minute Kettlebell Mobility / Flexibility Routine.
You can do this before your workout to get warmed up, or at any time to stretch out and mobilize your entire body. I learned it at the first RKC certification attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.
You’re going to do three exercises (watch the video to see how to do them):
– “Prying” Squats
– Kettlebell Halos
If you liked this video, your next step is easy – get started on my full REGENERATE program at the link below:
This sequence is specifically intended for if you’ve done kettlebell swings, kettlebell snatches, even deadlifts – any workout where you’ve hit the muscles in the posterior chain… …it will help you improve recovery time, reduce pain, and more!
Or, you can do it at any time, to just stretch, relax, and re-energize your body.
– Forest Vance Master of Science, Human Movement Certified Corrective Exercise Specialist
PS – If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner
We kick off the “500” 28-day Kettlebell Challenge this coming Monday, and the first week of workouts go out tomorrow night. Will you be joining us? Details and sign up here ==>> https://bit.ly/500kbchallenge
Today’s kettlebell challenge workout combines the high-rep, “chipper” style, where we’re using more basic level kettlebell and bodyweight movements, allowing you to keep moving with limited rest… with the EMOM format, where the workout is paced out by doing a specific number of reps at the beginning of each minute.
Beginners can do one round, totalling 250 reps and taking about 18 minutes… intermediate/advanced folks can do two rounds, totalling 500 reps and taking about 36 minutes!
Let’s get it:
250/500 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. The full workout should end up taking you 18 minutes (one round) or 36 minutes (two rounds):
There are seemingly endless at-home workout routines floating around right now.
But what most of these tricks and routines LACK is:
– They are NOT designed with the 40+ crowd., and their unique considerations in mind
– They are more “one-off” – type workouts to try, instead of being actual structured routines
– There is nothing to keep you motivated and accountable to actually DO it
That’s why we came up with the 28-day “500” Kettlebell Challenge.
In this unique new program, I am going to take you by the hand, and help you keep and gain strength, lose weight, and stay fit.
You’re going to do it with special 500-rep kettlebell workouts that will test you physically and mentally, but also go easy on your body and joints, and help you with specifics like:
– Strengthening your bones
– Gain strength
– Gain cardiovascular strength
– Improve skin elasticity
– Improve core strength
– Reduce back pain
…and MUCH more…
And all you need is a couple of kettlebells, and about 20 minutes per day.
Here’s how it works:
1 – On signing up, you’ll be officially “in” for the Challenge. We send you a detailed workout plan each week to follow, so you’ll know exactly what to do every day, no guessing. These are also NEW workouts each day, so that you won’t ever get bored. And each workout builds on the last, so that you can feel and see your progress throughout.
2 – NEW – we’re going to do live walk-thru videos of each workout. This way, you can see us demonstrating all the exercises, breaking down the form, and more.
3 – We will keep you MOTIVATED and ACCOUNTABLE in our private group we have set up. You will post here every time you complete a workout and we’ll cheer you on as well as answer any questions. This is something most programs do NOT address.
4 – NEW – I am going to include my “rapid shred” diet plan – this breaks down exactly what you need to eat to get the results, no matter what is happening out there in the crazy world
5 – NEW – I am going to include my “REGENERATE” program FREE when you purchase, so that you know exactly what to do on off days to recover faster and prevent injury
6 – BONUS – we are going to include bonus interval workouts that you can do on your “off” days, to burn extra fat and get even better results. These can be done running or with any other mode of cardio (we’ll break it down and give you options)
This is the COMPLETE program you need to get results during the quarantine.
Details and sign up now at the link below – and hurry, we start very soon!
I just saw an article on a popular strength website showing a quarantine workout from Dorian Yates (English former professional bodybuilder; won the Mr. Olympia title six consecutive times from 1992 to 1997; widely considered to be one of the top bodybuilders in modern history).
And guess what?
There he was on his balcony, swinging a kettlebell.
To quote part of his Instagram post:
“…working with what I have to keep moving and blasting away the cobwebs that start to creep in mentally and physically… I have a kettlebell and a yoga mat to keep my movement…”
That’s really all you need to stay strong, lean, and feeling great.
Here’s a 500-rep kettlebell / bodyweight “challenge” workout I came up with, inspired by Dorian:
Dorian Yates 500-rep KB-BW Quarantine Workout
10 1-arm KB swings per side 10 push ups (elevate hands to scale down; elevate feet to add challenge) 10 alternating reverse KB lunges (add KB in goblet position for added challenge) 10 1-arm KB rows per side 30 run-in-place steps OR jumping jacks OR jump rope skips
5 rounds for time
Now again, to be clear – this is the workout I IMAGINE Dorian would do, given his background, and still staying strong and lean and fit at the age of 57.
It’s not his exact training plan.
But for men and women aged 40+, who want to gain strength, lose weight, and stay fit… who want to be able to do it with just a kettlebell or two and in a short amount of time, any where, any place… this type of training is just what the doctor ordered.
And STAY TUNED, because we have our “500” 28-Day Kettlebell Challenge opening for regisration tomorrow. You’ll get a full, structured 28-day training plan to follow, with detailed explainations and videos breaking everything down. You’ll get daily motivation and accountability from yours truly to keep you on track. You’ll even get bonus nutrition coaching, and flexiblity / mobility work to do on your “off days”.
Depending on your current level of strength and flexibility, results may come even faster.
See, I got on an intense, 12-week training plan to prep for the Tactical Strength Challenge in 2017.
I was able to make some serious gains… I snatched the 53# kettlebell 120 times in 5 minutes, as well as hitting a 485 lb deadlift!
But, there was also an unexpected, negative side effect: my flexibility got WORSE.
I was so focused on the hard training, that I wasn’t stretching and doing recovery / mobility work like I should have been… and so as a result, I was strong, and in good shape… but also stiff and achey and overall, felt a little less athletic.
If you run, or lift weights, or do other types of hard traininig, and don’t stretch enough, this is a common thing that can happen.
Indeed, highly intense activites (short sprints, low rep weight lifting) slighly damages connective tissue with each bout… which can in turn significantly decrease overall flexibility in just a few months if you don’t do any stretching at all.
So what you need to do, is have a flexibility / mobility routine you’re working on, in addition to whatever other on-going training you are doing.- something like this:
Also, when you do yoga or any form of static relaxed stretching, bear in mind two important aspects that will help you make faster progress:
First, to gain flexibility faster using relaxed stretching bear in mind it’s a game of millimeters. Learn how to breathe properly and deeply, and with every breath try to gain extra millimeter in the stretch.
Second, several scientists as well as most yoga masters believe that people whose minds are not able to adapt to new situations usually are physically stiff as well. This is an interesting thought, and I think holds some truth as well.
If you want to be able to display the full splits within the next 21 to 28 days, any time, without a warm up, I recommed that you check out:
Here is a sample workout from my new, updated and expanded version of No Gym? No Excuse!
No Gym? No Excuse! is a 6 week, bodyweight – based, “kettlebells-optional” workout plan. It will help you gain muscle, shred fat, and build superhuman conditioning any time, any place – NO GYM REQUIRED.
*We have video demos, recommended weights, and more included in the full plan… this sample workout is just to give you an idea
Main Circuit – Supersets – Complete both exercise in each superset for the number of rounds listed before moving on to the next superset. Take minimal rest between exercises. Rest approx 30 seconds between rounds.
1 – Around The World Lunge – 5 each leg (forward, side, back = 1 rep). Add an optional kettlebell in goblet position for more intensity.
2 – Renegade Row to Mountain jumper – 10 OR KB Single arm renegade rows – 10 each side OR bodyweight renegade rows – 10 per side Then: Mountain Jumpers – 10
Complete 3 rounds
3 – KB Swing – 20 OR total body extension – 20
4 – Pullups – 6 OR Recline Rows – 12 OR 1 arm rows – 10/side OR if zero equipment – :30 v sit hold
Complete 3 rounds
Finisher – 40 seconds of work, 20 seconds of rest. 3 rounds:
1 – Skater Hops
2 – KB Dead Clean to press OR Frog Jumps
3 – Crab Kicks OR Cross Body Mountain Climbers
If you’d like to learn how to build strength, shed fat, and get a REAL workout – using nothing but your own bodyweight and (optionally) a couple of kettlebells…
You can do it in your living room, garage, or back yard.
The whole program is designed so that you can do it 100% equipment free.
(We also provide some optional progressions if you have kettlebells or other weights available – just like in the video.)
The vast majority of clients that were working out at our physical gym locations, are now doing a program very much like this as we’ve had to temporarily close due to COVID-19 restrictions. I think a lot of them thought their workouts wouldn’t be as good. But the feedback overwhelmingly is that they are still getting awesome training sessions in, right at home!
And, since 2009, I have specialized in putting together minimal equipment, minimal time, maximum results training plans. With this new program, you get all of that experience and knowledge put together. Click the link below to learn more: