Sorry for the lighting - but I'm more about good information then high level production ;) OKAY! Listen with volume as --> THIS IS AN ADVANCED PROGRESSION STRENGTH & MOBILITY in one! . I can't fully call it a complex although most of the motions do link together, but the last bit isn't a complex based transition (this bit of info is more for KBIA instructors) . HOW & WHY & WHEN to use this: You must not be de-conditioned or a novice to strength training and kettlebells You should have a good handle on your kosak lunges, windmills, cleans and overall mobility I am using a 35lb kettlebell here bc I taped this from my own workout - SO GO SLOW! Like I am and be mindful of your load, and be progressive as well IF your heals leave the ground in the squat or the kosak lateral lunge then you are NOT ready for this Work up to it with wall facing squats, loaded squats and standard lateral lunges . HOW TO WORK THIS IN?! If you have zero time today then a min on the left and a min of the right x four sets (8 min total workout) with a 15-45sec breaks btw very two mins . OR, add as a set to any workout you've got going on today . And no matter what you do-- move & smile! - . . . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Posting four variations off of a single arm swing The catch is a single arm goblet hold There a swing A swing and HighPull A three swing variation A row variation . For a COMPLETE workout, Do 3 mins straight 2 of each Then rest 1min Repeat 4x Done! - . . . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Please listen w/ volume! BACK ON MOBILITY! . So as I said in the commentary of the clip, many ppl have a difficulty with he Pistol squat, and there are many reasons of course ( I discuss some in the clip) but one the reason that people very commonly overlook is 👆foot and ankle mobility! So incorporate this ... 1-3min a day or a few x a week. . XO -- tag a friend to do this with you! . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Today -- listen with volume We use traditional strength training & kettlebell motions with a band SO NO EXCUSES for all you jet-setting-wanderlusters . 15 Band squats a side - step out/ get deep 20 band hip thrusters - use the hip hinge & flutes 20 banded leopards crawls - go as far out and as far back as you can 20 knee hip thrusters - should feel like a Kb swing 15 banded leopard twists - keep that tension 10 sec band shoulder plank for 1 push up x 5 15 banded lateral lunges a side 15 pulls from squat stance 15 pull downs from hip hinge REST REPEAT 4x Done!! . XO -- tag a friend to do this with you! . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Hi guys! Sorry for such a late post but it was a busy busy AMAA & KB day-yay today. . USING Weighted & Non-Weighted balls for; Core Abs Stability Reaction & Timing Motor skill development Power Endurance . The non-weighted light ball is IDEAL for reaction and timing (it travels faster and you won't be scared of it hitting you in the face!) . The weighted ball engages the muscle and helps you build power and works muscle endurance . The 'brace' for catching and throwing engages the core The stability pushUps and rolls really help work the stability and core. . HOW TO USE IT: Place as intervals of 1min btw Kb swings, sprints, pull ups, walking lunges, speed skaters, mobility squats & TGU's Or any other workout you've got . Do as a stand alone workout like; 5 rounds 1min each In a circuit! . XO -- tag a friend to do this with you! . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Listen with volume guys, as i discuss why I posted a traditionally 'kettlebell' workout (swing variations, cleans, highballs, stability pushups and windmills) with a dumbbell(s) . Use this when traveling or stuck where were they are no kb's STILL treat every ballistic (swimming move) as a hip hinge swimming lift . 1min Gun Slingers 1min Stability Push ups (or reg ones if you are new to exercise) 1min Squat thrusters 1min Leopard stability kick backs 1min highpulls 1min renegade rows (alternating 4 a side) 1min dumbell cleans (they feel like double true highpulls (hinge, pull & push) 1min alternating curl to press windmills . and ENJOY!!! Much love to @viasweat for proving these AMAZING shorts for my shoot yesterday -- more of their incredible gear to come! ❤️💯 . XO -- tag a friend to do this with you! . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
hey KBers!!! @kettlebellkickboxing & @dashaanderson 👆, got picked at @selfmagazine 's Top Healthy Living Fitness Pros to Follow - one of an incredible group of 6 very beautiful, strong and diverse women... || another person to follow 👆👆 #Self digital #fitness editor @meglappe 🙏 #honored #grateful
Listen with volume, I explain why Mobility; Your mobility and strength, sculpting fat-burning workout in one . MOBILITY: Kb hinging reaches 1min STRENGTH: Kb swing switches 1min MOBILITY: deep squat reaches 1min STRENGTH: Kb complex 1min MOBILITY: Kb thoracic twists 1min STRENGTH: Kb rows to Kb push up 1min MOBILITY: Kb overhead squat with arm tuck STRENGTH: Kb high-pulls alternate w/ switch MOBILITY: lunge -warrior stretch 1min MOBILITY: downward dog with calf/ham 1min MOBILITY: cat-cow 1min MOBILITY: toe sit 1min . XO -- tag a friend to do this with you! . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Listen w/ volume; your ABS & dope cardio/ mobility workout in one -- try for 3 rounds. . XO -- tag a friend to do this with you! . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Listen w/ volume. Was finishing my training today to go teach class and a beautiful woman, one that I've seen in my (our) Kettlebell Kickboxing classes 3x a week for the past 4 months walked over to me & told me... SHE LOST 25lbs on our HOME FITNESS & CLASS @kettlebellkickboxing PROGRAM. & best part!!! 👆👆her amazing 'power swing', that beautiful muscle and her all around attitude towards her goals and her strong 💪🏿💪💪🏽💪🏻 and amazing body!!! #gr8ful || ABOUT BEFORE & AFTERS: I try not to post these of students unless there's another goal of story as I think beauty is highly diverse and the ideal body is much more then a picture, hence why the before and after on our website always has a story -- but stories like above I ❤️❤️
I get a lot of emails about kettlebell ballistics, and Kb specific grinds and how/if those can be accomplished with a dumbbell... . Both on our book (carried in Barnes & Nobles, Amazon & even Walmart) And ESPECIALLY in our Scorcher Series home fitness programs -- we show you for to execute the kettlebell/ and trademark Kettlebell Kickboxing workouts with a dumbbell . It's not as 'deal' as the unique shape of the kettlebell truly gets you to a place where you can get all of the gravity, grip, weight distribution & muscle targeting of the Kb, there are most definitely ways to use a dumbbell . THE MOVES ABOVE ----> scroll are all traditional & modern traditional KB moves: . ✔️KB SWING (grip well, hip hinge) ✔️Dumbbell version of the snatch (gr8 for beginners) ✔️TGU ✔️True HighPull ✔️push press ✔️Kb HighPull (hip hinge here!) ✔️gun slinger/ suitcase swing .. . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Your Kettlebell Kickboxing kicking options; Listen with volume Pay attention to how I show you stance positioning through squat to step back 3feet . ✔️Use as a; 1. Dynamic Warm up, 1min a side a kick 2. Cardio insertions btw lifts 3. Add to HIIT intervals like before or after a burpee or box jump 4. Use as a light mining cardio Mobility 5. Build dynamic flexibility and balance 6. Increase range of motion . ✔️WHY THESE KICKS FIRST? This series is taken from Muay Thai, Jeet Kune Do, Savate We stayed with there's bc they are BASIC as they require no pivots, so KBIA Instructors, that is why we teach these to students first, before pivoting kicks *tomorrow I'll post more KB kicks from Silat (ground kicks) and Savate pivot kicks. . ✔️THE KICKS: Reach kick Crescent kick Modified Crescent/ shield Teep/ push kick Snap kick Half crescent Alternate through wide stance switch or just move switch . . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
your Complete Total Body BURNNNN today - straight from @dashaanderson 's home workout (Saturday she the Scorcher Series DVDs) today -- more strength and mobility based as you can see in the video; . 1min Kettlebell Swings 1min Leopard TGU hops (go slow, alternate sides 30sec for 30 sec 1min pistols to rear lunges alternating OR- just alternating rear lunges (non-loaded) 1min clean to push-press (so laid more weight as you are push pressing an getting the negative of the press to swing switch to clean and push press other side 1min One-for-one; push up to Leopard 'pull through push up' - bend knees if needed on both- don't flare elbows! 1min Alternating Bird-Dog (hold 5sec) TGU hip thrust 1min lateral lunges (or shown a deeper version called a Kosak lunge - heal stays on ground) switch switch through to alternate to other side . rest minimal btw all exercises (as needed) rest 1-3min after fill circuit able is complete and complete above circuit 3 more times (4 total!) . XO -- tag a friend to do this with you! . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Many of you may or may not know, but Kettlebell Kickboxing - this brand, the way that we look at fitness and health and the world comes as much from the world that founder Dasha L Anderson has traveled and been exposed to, as it does from the city that made her who she is; New York. . . Sometimes, on this day, I would walk into my KB class, full of incredible women and men, and think, how that landscape of faces would have been different if not for 9.11.01 How many incredible people this city lost, how many dreams shattered and ended... Although in the past years it hasn't been a sad thought, just an important one... to consider that we were all changed that day - our families, our values, our city and in many ways the world. It is difficult to write such things on the page of a brand, yet somehow I feel that this day is one I would like to honor, opening the hearts of so many from our community that were too young to understand, or perhaps from another city or part of the world. . . I like think now of the bravery of the people that day, and I like to think of the deep sense of community and unification the days and weeks and months after. . . As we go about this day; seeing our family, doing our work, getting our workout in - I ask you all, if you can, to think of the courage and bravery that lives in this world, and to be inspired by it. I also ask you to make goals and to live dreams, in the honor of those from who those opportunities were taken, not just that day - but in all of our history. . . Let this day inspire you to be better, stronger and live with more integrity -- let positivity, and love overshadow your fears and doubts. Let us Never Forget - and let us remember with a sense of inspiration given to us by those people on that day.
ummmmm, #tbt for sure, #KettlebellKickboxing KBIA-Certification -- incredible how many of these women moved on to use their KB skills to build awesome followings, classes, use in their rehab careers, personal goals and even (in this pic) to use in their fitness editorial careers for big boy publications like @selfmagazine @shape @womenshealthmag 🙏❤️💯
Really solid - you can get a light sweat going - MOBILITY workout, if you can listen w/ volume... . First just hip binging non loaded Hip hinging to knee bending w:deep squats - holding and keeping heals on ground Adding the Kb swing to fire & wake up the glute muscles and posterior chain Adding the overhead The rear lean overhead TGU base to the progression . Try 4-5 mins on the clock with this slow Add some cat-cows Downward dogs Single leg reaches T-shine & ankle & wrist Mobility & Boom, you've got a real great recovery-Mobility movement session . . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Hey guys, heres your complete, Total-Body workout . 1min kettlebell swings (go heavy) 1min Halo to deep strength Squat to Gorilla Curl 1min (30sec left/ 30 sec right) KB unilateral burped 1min left side KB row to leopard kickoff KB elevated 1min left side KB row to leopard kickoff KB elevated 1min Kb swing switch to clean to squat-to rear lunge -to squat to swing switch . rest 1-3 mins & repeat in circuit 4x . . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
So! Looking at two ADVANCED! (Advanced guys) mobility motions today that are weighted and work with the shoulder and the shoulders stability and mobility in relationship to the rest of the body . KEY THINGS tomorrow I will demo the Gladiator Armbar from TGU (it's a Steve Maxwell original so if you see it anywhere, coach- my friend & mentor did it FIRST) - know your lineage . ✔️SCORPION & shoulder Scorpion stretch warm up for the laser mobility below - alternate for 1-2mins. Go slow! . ✔️GLADIATOR ARMBAR Reverse get up / gladiator / arm bar Perform the movements of the basic reverse Turkish get up At the bottom, sweep the arm over the head while maintaining contact with the palm of the hand on the floor Switch the top leg over and roll as far you can on your front while keeping the KB-bearing arm vertical You should feel the stretch in the shoulder and pectoral muscle If you lose control over the KB at any point, simply drop it to the side Roll back, use the proper technique to stand up and repeat on the other side . . ✔️OVERHEAD SINGLE ARM LOCKOUT STRETCH Overhead one arm press lockout stretch Press the KB overhead, arm vertical Open hand, fingers extended, wrist straight Lats engaged Shoulder pulled into the socket Allow the weight of the KB to pull the arm back into a stretch The stretch should be found in the front of the shoulder and the lat ✔️I added a key motion, the TOE MOBILITY ACTION HERE . START LIGHT! Don't overload the weight! Or start non-loaded . . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
1 min of each progression - in a circuit x 5 circuits & DONE!!!!!! (Listen with volume). . . . . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
Guys; ankle mobility! But: the first version is super ADVANCED, taken from Silat, Sambo & Brazilian jiu-jitsu mobility The other two I broke down the progression to help you build to the advance motion. Think 1min on each side of either the advanced or the two more beginner versions You should not feel knee pain and the motion should not feel overly forced If beginning with these, use the had as shown to help relieve some of the weight and tension Only advanced individuals with good solid hip and knee and ankle mobility should do #1 And again, your heals should never leave the ground in the deep squat . LETS DISCUSS; The need for clean and crisp ankle mobility and stability is essential yet overlooked. If you have Pistol goals for example, your lack of ankle and hip mobility and stability can hinder that goal significantly. . One area of the lower body kinetic chain that often times goes unnoticed is the ankle. ankle mobility issues can be limiting your ability to train effective, and setting you up for injuries. Squatting and hip hinging are great movements for creating strength, power, and improving injury resiliency (prehab). What do these staple movements also have in common? Even though the lower body movements are either hip or knee dominant , the ankle can be the origin of dysfunction which can create either injury or if used correctly can create positive adaptations in the body. . . . . ❤️this? to make REAL lasting changes in your body you MUST follow a REAL program. 👆Checkout the LINK in bio & sign up to our FREE Nutrition & Workout 8 week program, designed by Dasha L Anderson, who has a Masters Degree in Exercise Science & Sports Nutrition . 👆🏿READY to 'really commit' use code LIMITLESS for a special bonus program discount in our shop, link in bio --> shop tab . . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout
