If you are looking to develop a strong back and core, you should be doing one arm kettlebell rows! Here’s how:
1 – Place your left leg forward and rest your right leg on the ball of your right foot (similar to a lunge stance).
2 – Keep your back straight.
3 – Rest your left forearm on your left knee for stability.
Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower the kettlebell and repeat.
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
…and stay tuned for more kettlebell exercise videos like this one!
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…”
Preach brotha.
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:
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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
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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”.
It’s a complete workout in itself; working nearly every muscle in the body.
Here’s how it’s done:
1 – Swing the kettlebell back between the legs
2 – In one clean motion (hence the name), bring the kettlebell to your shoulder, having it end up between your forearm and biceps (rack position)
3 – From the rack position, press the kettlebell straight up to lockout
4 – Drop the weight smoothly into a swing without jerking your arm
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
…and stay tuned for more kettlebell exercise videos like this one!
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
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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.
Superset #1
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
Superset #2
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
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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…
If your gym is suddenly CLOSED due to the COVID-19 crisis…
If your newsfeed and email inbox is all at once flooded with so many “home workout” ideas that you don’t even know where to start…
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…
With all the craziness going on right now, I think we need to do our best to stay positive.
I want to help with that, when it comes to your physical and mental health.
As I write this, our physical training studio locations remain open, but we are also giving clients distance coaching / outdoor workout options, and have in a place to help people keep things going with their physical and mental health for a short time if/as necessary.
I will also be focusing on one of my specialties when it comes to articles and videos and other things we create and distribute: home workouts!
Luckily, I’ve been talking about home kettlebell workouts almost daily via email newsletter, social media, and my blogs for almost the last 10 years… so we’re in a good position to help!
I want you to know that I plan on upping our game in the coming weeks and months, creating and publishing workouts you can do any time, any place, using kettlebells and / or your own bodyweight.
In today’s short video, I break down form on one of the most commonly tricky kettlebell exercises – the clean.
The kettlebell clean is the central link in getting your ‘bell from the floor, to the point where you can press it, squat it, etc. But the form can be tricky. So here’s how to do it right:
1 – Hip Hinge (not a squat)
2 – Short Swing (keep kettlebell close to the body)
3 – Zipper Up (imagine you are zipping up your jacket to bring kettlebell to the rack position)
If you like today’s video, be sure to check out my 28-day Kettlebell Ladders Challenge. You’ll get a full 28 days of kettlebell workouts, online coaching from me and my team, and much more! But hurry if you want in, because we start today, March 16th:
The Challenge is 100% distance-based, so you can do all of the workouts with just a single kettlebell, three to four times per week, 20-30 minutes per day.. in the comfort of your own home.
If you are concerned, or if you are in a part of the world that is currently affected by the COVID-19 pandemic, this could be a great choice. You don’t need a gym, and you can stay on track with your workouts!
But hurry: we start this coming Monday, March 16th:
The kettlebell rack carry is a great movement for core strengthening. It’s also awesome to work into GPP (general physical preparedness) – type conditioning workouts, as there are so many situations in life and sport where you end up needing the strength and endurance to carry a heavy load for a period of time!
Here’s how to do it:
1 – Start by cleaning a kettlebell up to the rack position.
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
…and stay tuned for more kettlebell exercise videos like this one!
