Your DO THIS B4 MONDAY - Sunday ‘Mobility —> Movement Routine’. yes, you’ll feel the muscles, and most important you’ll fire dormant muscles and work to reclaim range of motion & activation in areas that have truly suffered during a more sedentary week. ——> go for 1-2 mins a motion, as ‘needed’ or feels good to you (so if your body craves more and feels good and you have the time, stay in these for 2-4mins). Repeat every other day- and add in as a great warm-up// warm-in into exercise! . . . KBBODY.com my platform is FREE for 30-DAYS! . . . I have uploaded 3 NEW 60min workouts under LIVE WORKOUTS Section , including our Sat community Sweat class! PLUS several banded hip flexor- Glute & core exercises UNDER BONUS CONTENT section & a few MOBILITY WORKOUTS 4-10mins in length on KBBODY WORKOUTS - MOBILITY Section. . . #mobilityflow #mobility #quarantineWork #homeWorkout #coreWorkout #fitness #workout #workoutoftheDay #weighttraining #strengthworkout #fitfam #12monthspostpartum #fitbody #fitgirl #abworkout #kettlebells #kettlebellworkout #totalbodyworkout #workoutoftheday #fitnessgirl #kettlebelltraining #fitnessmotivation
Abs + Core —-> in three clips, ADD to any of your #workouts including any of our KBBODY workouts as a bonus for 3 rounds, 1min a move.
if you have a towel & a broom —> forget housework, Bc you’ve got a perfect ‘anti-sitting, total body’ workout! 1min each move x 3 sets in a circuit.
hey friends! JOIN ME - LiVE tomorrow on @rebeccaminkoff instagram at 9:15am *no equipment *45min sweat, strength & much-needed mobility! *all levels . . Now, some real talk about one of the MOST supportive, successful, real and humble humans I have ever had the pleasure to work with/ know. . About seven years ago, I asked one of my staff members what she wanted as a holiday gift- She said, on my wishlist is a Minkoff bag. I matched into Bloomies and walked out with two (one for me, one for her). Becoming a fan of the brand I could have never imaged being introduced to Rebecca herself some years later on the training floor of course. During our first training session, I remember loading the kettlebell weights, banding up legs and knees and handing her a long barbell - the whole time waiting for that one sentence - 'this is too much weight, this is tough, are you sure?' Instead, she looked at me and said, Lets Go! . In all my years working with professional athletes and movie stars, fighters - She is probably the top 1% of effort and work ethic. I later realized that the way she approached our workouts was synonymous with how she did everything else in her life- with passion, persistence and a drive most can only dream of. . Quite often with very successful, famous individuals friendships is momentary at best, Life keeps us busy after all. . But when I was pregnant with my daughter and away from the training floor I found the same support and care from Rebecca - she’s a woman of her word, and she truly gives a sh’t on every level. . I’ll also say that she’s a woman of the action, if she says it she’ll do it— And a lot of what she does is community based, supporting female entrepreneurs and women and now taking a really beautiful and effective role in opening up platform for women of color and minority. . . If there’s ever a brand that you want to support because you know it supports its community and the world around it and that it’s founder is as authentic as she is hard-working and talented— this is the brand. . . I’m lucky to have met her to know her and I’m grateful for the opportunity to teach LIVE for her incredible worldwide community tomorrow JOIN ME!
KBbody.com is FREE for 30 days, NO cc’s required, NO strings attached! ~ link in bio!~ . SWIPE for an awesome look at what you’ll find inside 👉👉🏾👉🏿👉🏼 *all body types, all levels & all goals! . I know how tough it is to find your motivation when you’re stick at home- have zero to no equipment, plus you have to deal with a tough work schedule & all your other obligations - being limited on time. . That’s why KBBODY is so easy & effective; . . 1. ✔️Workouts inside include: No-Equipment, #Kettlebell, #Dumbbell or Band options . . 2. ✔️A complete Beginner & Review section helps you learn the most important motions: push ups, kettlebell swings, proper squats, Turkish Get UPS & so much more . . 3. ✔️WORKOUT SECTIONS INCLUDE: workouts ranging from 10 to 60 mins (10,15,20,25,30,45,60) . . 4. ✔️LIVE Workout Section & Dasha’s Live classes - access all of them anyX or join live! 5. A NUTRITION section - to guide your progress . . 6. ✔️9 of Dasha’s BEST SELLING Programs- to FOLLOW her 8-12 week result driven programs & workouts including the International Best Sellers Scorcher Series, 8 week KBBODY, 7 Day Lean & the Strength Series (& more!) . . 7. ✔️Dasha’s newly launched 12-week Gym or Home Option Glute Program is available under programs as well . . 8. ✔️POSTPARTUM Section guiding you back after pregnancy & beyond . . 9. ✔️1st PULL UP & NO MORE KNEE PAIN add on programs . . 10. ✔️A complete Encyclopedia Section with over 300 exercises categorized by body area & tool . . 11. ✔️Beginner, Advanced & Intermediate Options in each workout . . 12. ✔️8-Week Community CHALLENGES! You can join —-> we are on the #SummerSTRONG Challenge now! . . 13. ✔️Bonus content that includes: education & posts for RUNNERS warm ups, elbow tendinitis & so much more! . . 14. ✔️MONTHLY PROGRAMMING section that will help you follow a series of workouts & mobility routines for your goals each month 15. MOBILITY & FLEXIBILITY & RECOVERY sections to keep you feeling 💯 . . . 🔥SIGN UP FREE! & see how simple, fun and effective it is to get to and stay on each and everyone of your goals - anytime, with limited time and little to no equipment ANYWHERE (even from your living room).
7 short but 🔥 ant-sitting mobility clips you can (and should) do btw those long zoom & inbox hours! Book mark this clip & SAVE IT - do any or all moves for 1-2min a move slow. Waking up the body and activating those muscles & movement patterns that don’t get to ‘fire’ up as much do to less overall movement/ more sitting. —-> also Gr8 as a warmup to exercise or any aerobic/ sport activity or lifting!
a quick clip from our weekly Sat SUMMER STRONG community Sweat! Do join us every Sat 11am EST. free for anyone that wants it! no string attached. ~ go to KBBODY.com to get the full class - on KBBody Workouts —-> Live Class section. . . 👇👇🏽👇🏿👇🏻 Every week in my Sat am Community Sweat, Strength & Mobility class I discuss a theme that outlines our collective efforts for the hour. . I outline this in both physical movement and a general topic to tackle , This weeks theme/ point of discussion was FINDING MOTIVATION during challenging times; as we all know these past months have been a true test of our strengths and endurance’s; the quarantine effecting the physical and mental discipline and motivation many of us have come to lean on in our lives. The co-workers, family, friends, communities and experiences we look forward to - aka our external motivators have not been physically present in our lives in the past two months - no one to lean on, less people to see, talk to and be accountable w/ for. It’s a challenge. Many of us have businesses, work, family and people we worry about more now. Our routines have changed - the new hours, the demand for innovation and the way we execute has shifted. What’s more, our country is moving towards other changes as well- and we don’t have the ability talk, come together and move in the same ways as we did just a few months ago. . it’s challenging. And in times like these, motivation is key, but can feel scarce. . And, as I mention his story, I admit that I too have had to transform how I get my motivation - and that besides my family and my martial arts, I have truly found my motivation to be our Saturday morning live classes. It’s been incredible to experience each and everyone of you (yes, virtually) but still, we are together and I feel utterly inspired and energized by your guys trust in me and my programs. So as I thank all of you - I want to remind you to look beyond the usual and find motivation in something, or someone - there are in all of our lives l plenty of places and people and causes to look to.
One (challenging weight KB) & your bodyweight + three clips (scroll) = total body 🔥 . . THE WORKOUT 90secs on timer - work. 30secs on timer - rest. . 1st move - 2 good swings + 2 full range burpees x 90 sec. Rest 30 sec 2nd move - 2 good swings + 2 pulling burpees x 90 sec. Rest 30 sec 3rd move - 2 good swings + Leoprad twisting / kickout burpee x 90 sec 30 sec rest X 3 sets. = 60x 3 - 18 min dope #workout . . . . . I have uploaded a brand new 60min live class on KBBODY.com - —- KBBODY workouts —- Live class tab. body weight and abs & core emphasis class. check it out! . . . . #runnersWorkout #runnersWarmUp #quarantineWork #homeWorkout #coreWorkout #fitness #workout #workoutoftheDay #weighttraining #strengthworkout #fitfam #12monthspostpartum #fitbody #fitgirl #abworkout #kettlebells #kettlebellworkout #totalbodyworkout #workoutoftheday #fitnessgirl #kettlebelltraining #legworkout #mobility #fitnessmotivation #kettlebellflow
core ~ abdominals ~ hip flexors ~ glutes (clip 3) —-> add these into any workout // do on its own // use as a warm-in, into your run, row, bike or hike (any any other activity) to activate the key components of drive, stability and force and WAKE UP the dormant muscles! aka- anti-sitting ab & core & hipFlexor & Glute work. —-> 1min each x 3 sets in a circuit. GO SLOWER THEN YOU THINK YOU SHOULD ;) . . NEW POST on BONUS SECTION of KBBODY.com will be live today—-> **KEY WARMS FOR RUNNERS . 👉 www.kbbody.com FREE FOR 30 days, NO CC’s needed! . . . . I have uploaded these & many others from this banded hip flexor- Glute & core section into Encyclopedia section of KBBODY.com - body weight & band area and abs & core area. . . . #runnersWorkout #runnersWarmUp #quarantineWork #homeWorkout #coreWorkout #fitness #workout #workoutoftheDay #weighttraining #strengthworkout #fitfam #12monthspostpartum #fitbody #fitgirl #abworkout #kettlebells #kettlebellworkout #totalbodyworkout #workoutoftheday #fitnessgirl #kettlebelltraining #legworkout #mobility #fitnessmotivation #kettlebellflow
4 moves - 1min each x 4 in a circuit = total body 🔥🌴🥊🔥 GREAT WORKOUT FOR TODAY!!! . . 👇👆🏾 1min Lizard crawls (watch the modification) 1min kB swing. go heavy. milk the glutes 1min Leopard crawl. 1min half-best swing. x 4 circuits. . . NEW SICK no-equipment - 60min WORKOUT LIVE under LIVE CLASSES ON KBBODY.com . 👉 www.kbbody.com FREE FOR 30 days, NO CC’s needed! . . . . I have uploaded these & many others from this banded hip flexor- Glute & core section into Encyclopedia section of KBBODY.com - body weight & band area and abs & core area. . . . #runnersWorkout #runnersWarmUp #quarantineWork #homeWorkout #coreWorkout #fitness #workout #workoutoftheDay #weighttraining #strengthworkout #fitfam #12monthspostpartum #fitbody #fitgirl #abworkout #kettlebells #kettlebellworkout #totalbodyworkout #workoutoftheday #fitnessgirl #kettlebelltraining #legworkout #mobility #fitnessmotivation #kettlebellflow
NEW POST & video going up on KBBODY.com —-> pre Run, hike, bike, kick or Bjj GLUTE & CORE activation that will make a SIGNIFICANT difference in performance enhancement & injury prevention due to muscle activation (🔥the right muscles for your activity) 👆try 45sec of each of the three exercises as a WARM-IN to your runs or lifts today! I PROMISE YOU WILL FEEL & FUNCTION 100x better! Once you get great at these go for two sets of each at 60secs. . . NEW POST on BONUS SECTION of KBBODY.com will be live today—-> **KEY WARMS FOR RUNNERS . 👉 www.kbbody.com FREE FOR 30 days, NO CC’s needed! . . . . I have uploaded these & many others from this banded hip flexor- Glute & core section into Encyclopedia section of KBBODY.com - body weight & band area and abs & core area. . . . #runnersWorkout #runnersWarmUp #quarantineWork #homeWorkout #coreWorkout #fitness #workout #workoutoftheDay #weighttraining #strengthworkout #fitfam #12monthspostpartum #fitbody #fitgirl #abworkout #kettlebells #kettlebellworkout #totalbodyworkout #workoutoftheday #fitnessgirl #kettlebelltraining #legworkout #mobility #fitnessmotivation #kettlebellflow
Today’s Non-Weighted & KB Strength & Mobility & 🔥 —-> 4 motions. Execute each for 1-min. Rest 20-30secs. Repeat in a circuit 4x. for a complete workout! *if you don’t have a kB go to KBBODY.com . . NEW WORKOUT 20min total-body burn w/ kbs and without kbs just posted under KBBODY WORKOUTS SECTION ON KBBODY.com CHECK IT OUT! . 👉 www.kbbody.com FREE FOR 30 days, NO CC’s needed! . . . . I have uploaded these & many others from this banded hip flexor- Glute & core section into Encyclopedia section of KBBODY.com - body weight & band area and abs & core area. . . . #runnersWorkout #runnersWarmUp #quarantineWork #homeWorkout #coreWorkout #fitness #workout #workoutoftheDay #weighttraining #strengthworkout #fitfam #12monthspostpartum #fitbody #fitgirl #abworkout #kettlebells #kettlebellworkout #totalbodyworkout #workoutoftheday #fitnessgirl #kettlebelltraining #legworkout #mobility #fitnessmotivation #kettlebellflow
Hi family, Scroll for a few reminders of all the FREE Community fitness & education events myself & @sifudananderson @andersonsmartialarts are hosting this week. . SCROLL —-> & join us! . . . See You TONIGHT 6-7:30pm EST for my workshop The Topic is The Science of Power & Strength You will need either a kettlebell, dumbbell or any tool you can safely and effectively swing/lift/hold as a weight. *dm for details. . . See You FRIDAY 7pm EST for our special event: Wine, Whiskey (or Mocktail) and Warriors w/ US Army Captain & West Point Professor Matthew Carey Salyer *Learn what all great leaders / warriors had in common. Time: Jun 5, 2020 08:00 PM Eastern Time . . See You SATURDAY (every Sat) 11am EST for my COMMUNITY Mobility, Strength & Sweat! This is a free class I started hosting for ppl effected by COVD - all of us! *this was was a mirror of the FREE classes I held in our Academy for people less able to afford fitness classes. . . SUMMER STRONG Challenge is LIVE and free for everyone signing up to KBBODY.com for 30 days, no cc’d needed. *ideal Way to reach your goals and stay accountable w/ your workouts and nutrition - from anywhere (even at home) . . KBBODY.com is Free for anyone that wants to take advantage - learn & move. Train anywhere. Anytime.
Back to posting fitness/ physical health on this Instagram channel, Bc that is what you guys follow me for. And, my biggest contribution at the moment is to keep you all strong physically so you can tackle the world in a constructive, clearheaded and effective way. Movement clears the mind, enhances the body, strengthens the spirits and helps all of us be more effective in our lives. It also connects the most unlikely of souls ♥️ However through this platform- my live kB workshop tomorrow, live class Saturday and the daily classes on @andersonsmartialarts we will continue to bring our incredible community together. At the end of each class, as we ALWAYS HAVE - since 1996 when Andersons was founded, & 2007 when kB was founded, we will have our open community conversations- the people in our classes make up some of the most diverse group of individuals on the planet- My husband and I, once we return to our Academy will also contribute to our community and beyond it in a very impactful way - more on this soon. . . THE VIDEO & THE SUMMER STRONG CHALLENGE: . 👆#SummerSTRONG bonus day 3: feel free to add this to today’s programmed workout today or tomorrow’s shorter programmed workout. . Today on the schedule you have a 60min burn with me on kbbbody.com, 3-options kbs, dumbbells and no equipment. . ✔️kB & non-weighted Mobility; One-for-One. Ideal anti-sitting for back, hip strength and total body 🔥 4-sets of each x 1min work. rest 20-30secs btw exercises & 1-2mins btw circuits. . .
4 clips. Full workout! Double kbs are needed here guys - The SUMMER STRONG Challenge has started (free kbbody.com link in bio—-> sign in, or up, click Monthly Programing tab & let’s go!) . . ✔️10 reps - Kneeling & Mobility Sit Overhead press ✔️16 reps total, 8 a side- Hip Mobility Plank Through KB Pulls ✔️10 a side JiuJitsu SitUp Press ✔️1-min good KB HighPulls . . 👉 if any of these movements are new to you then our website has a complete beginner education section so don’t forget to check that out free——> www.kbbody.com FREE FOR 30 days, NO CC’s needed! . . . . . #quarantineWork #homeWorkout #coreWorkout . #fitness #workout #workoutoftheDay #weighttraining #strengthworkout #fitfam #12monthspostpartum #fitbody #fitgirl #abworkout #coreworkout #kettlebells #kettlebellworkout #totalbodyworkout #fitnessgirl #kettlebelltraining #mobility #fitnessmotivation #kettlebellflow #kettlebelltraining #summerstrong #kbbody
To my beloved community, we wanted to take our time, and say this once - both personally and professionally, . Kettlebell Kickboxing and Andersons Martial Arts Academy was built on the foundation of uniting people. People from all walks of life, uniting together though martial arts and fitness. It’s a melting pot of color, creed, religion, social classes and different beliefs. All working together for a common purpose, to strengthen one another. Believing in something and standing up for what is right is what a good people do. It is what we demand of ourselves. It is what we expect out of all of our students. There will always be hate, racism and evil throughout the world. But there will also be strong courageous and heroic people that will stand it’s way. We are outraged at the loss of life and the persistence of unequal treatment of the black community. We do not tolerate racism, hate, bigotry or ignorance of any kind. We are also outraged and heartbroken at the events occurring across our country. We do not support destruction of property or the destruction of people’s dreams. We remind everyone that catastrophic violence obscures the message and the mission. If you want to protest, let’s protest in peace. Let’s continue to march for change, united and together. We believe in positive actionable changes, changes that are long lasting for generations to come. In closing we want to leave you with a thought provoking quote by Martin Luther King Jr; “Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.” We remain committed to justice and honor, “United we state or divided we fall” Dan and Dasha Anderson
Join ME! Dasha Anderson in a kettlebell (or dumbbell modification) special zoom workshop covering The Science of Power & Strength Dasha will take you through the Science of form, Programming and Structure followed by a total body workout and training Q & A. . . ** if you don’t have a kettlebell, do join us and have either a dumbbell, sandbag, or any home tool with some weight that you can safely lift / swing). . . If you are a KBBODY or Andersons student an invite will be in your inbox. DM - is if you don’t get details in your inbox. This workshop is for all KBBODY & ANDERSONS members ~ to get an invite simply create a profile (free) on KBBODY.com - feel free to email Dasha personally for your link: email@example.com . . SAT -no Equipment KBBODY class is on tomorrow at our standard 11am EST time! * dm for link invite. * same link as always. . . SUMMER STRONG 8-Week Challenge invite will be in your inbox Sunday am.
has anyone started the POSTPARTUM Program on KBBODY.com !?! —-> it’s LIVE now & FREE FOR 30 days, no cc’s, no string attached! ~ link in bio, make a profile, go to Programs & START your postpartum journey FROM HOME! Today. ♥️❤️ . . . #postpartum #postpartumworkout #postpartumrecovery #homeWorkout #coreWorkout . #fitness #workout #weighttraining #postpartumfitness #postpartumstrength #postpartumbody #fitbody #homeworkout #postpartumjourney #postpartumhealth
BEYOND EXCITED to say that the POSTPARTUM program (phase 1) is LIVE!!! On KBBODY.com and it’s FREE for 30-days! Which means, for anyone new to the program, you’ll get all of a Phase 1 free! Bc it’s a 4-6 week Phase (dep on your level of recovery) . . 👇 After I gave birth to Ari I felt extremely lost having been in the best shape of my life just 9 months before- I trained my butt off in order to get fit for pregnancy- as a result I was fittest I have ever been to carry a child - through the 9 months there were happy challenges - but I still felt empowered and STRONG, knowing I was carrying our daughter. What came after was different - I remember coming back to exercise I felt lost, broken physically, confused. Basic things that I’ve been doing for ages were impossible. Plus as the days progress my back became so stiff I was in tears from the pain and discomfort. I waited for my doctors clearance which was 6 weeks really took my time getting back- using my Exercise Science experience & my personal experience to make a safe, progressive- effective program. TODAY- I can easily say that I’m in the best shape of my life thanks for the slow and steady progression that I took in the first months after clearance. . . . Today the 2yr mark since I got pregnant w/ my daughter- as I announce the launch of the #postpartum program, I can’t even imagine what so many women are going through that can’t get back to the gym because of the quarantine. . . Having no access to the gym can be debilitating— This is why it was essential for me to finish the postpartum Phase 1 program & put it out NOW! After doctors clearance for exercise you can start this program day one and begin to rebuild and build stronger - it’s a 3 month program composed of 3 Phases. . 👇👇🏼👇🏿👇🏽LIVE NOW on KBBODY.com PHASE 1 is composed of three workouts that will be done within a 7 day period for 4 to 6 weeks. ✔️WORKOUT 1 in this Phase - requires nothing but your body ✔️WORKOUT 2 in this Phase - requires a band and your bodyweight ✔️WORKOUT 3 in this Phase - requires a single weights kettle bell or dumbbell and a band . . PHASES 2 & 3 are being finished now . SO TAG SOMEONE THATS A NEW MAMA