What happened when you have to pick between - 'cardio' intervals, abs, mobility, core, stability and over all SMART training! . you do ThIs: 10 seconds Up to 10 seconds down - chest lift (LEAD WITH CHEST, NOT NECK OR HEAD go slow) Deck squat into a slow TUT (time Under Tension 10sec down, 10 sec up) pushUp Continue to alternate stability (10 seconds each leg and each arm hold, followed by an alternating BirdDog Back to the Chest First Sit Up 10 sec up and down Deck squat to 3 switches, to Deck squat to 3 switches for 1 minute . Repeat this flow 4x and FINISH YOUR WORKOUT Happy! Adding this as a BONUS finisher to any workout or any of our home fitness programs OR doing it on its own if you're pressed for time!
(You're welcome for the eye candy ladies!) OKAY SO, know we aren't about just weighting yourself - but tracking weight in a healthy way to help you understand how measurable your program is, as well as motivate you to continue to progress... thing is tracking just weight is SUPER TRICKY, Bc muscle can truly fool you into thinking you haven't made progress when you have. BUT, we ♥️❤ the Yunmai Sclae Bc it also tracks other stats like body fat %: This digital scale that tracks body fat & integrates with your phone, we love this! And so does our 🍑 . You can get the scale on this site: https://www.iyunmai.us/ Use the code KETTLEBELL15 for 15% off. . ABOUT YuNmAi: Soooo, we've found a product we are pretty excited to work with; It's the Yunmai Smart Scale! ☝🏿The Yunmai Mini Smart Scale packs powerful, precise insights in a small package. We help you stay on track to meet your goals with our free app that records 10 different body stats, including weight, body fat, lean mass, and more. ❤Setup takes less than 5 seconds, data transfers in no time at all, and you can even wait to sync your data until your iOS or Android device is present. 👉Our device can track up to 16 users and integrate with other popular fitness apps like FitBit, Google Fit, and Apple Health. Lightweight and durable, we've designed a compact health sidekick for on-the-go wellness. 💯With over two million Yunmai scales sold, we're proud to be doing our part to build a happier, healthier world.
Today, you don't even really need to get off the ground ;) Go for: 20 of each 15 of each 10 of each 5 of each -- go SLOW on this one & DONE! . Elevated Hip thruster Lat pull Chest press Sit up Single leg hip thruster Combo of all 3 Elevated push up Single leg split squat
🙏 #Manchester 🌎
Today! Yay! Is this total Body workout: Do it as a total BoNuS! 1set added to any workout you've got going in today, or add as a bonus 1round any of our home fitness DVDs & programs . OR USE THIS AS YOUR WORKOUT for 4 rounds of the circuit below: . 1min just True HighPull 1min True HighPull to yo-Yo squat 1min True HighPull to you-Yo squat to crescent lunge left & right 1min True HighPull to you-Yo squat to crescent lunge left & right to halo 1min JUMPJACK to Squat thruster Crescent cardio burst
AnSwEr: depends on how far you're running ;) and guys... HOW YOU'Re BREATHING! . Breath; Deep breathing is not only relaxing, it's been scientifically proven to affect the heart, the brain, digestion, the immune system — and maybe even the expression of genes. Deep breathing during exercise is essential to the quality of your breath and to preventing stress hormones from taking over the body (there's far more science to this, but it's MONDAY!) and to learn more SIGN UP for our Challenge and Newsletters, where we break down the science of training and nutrition and give you all of the tools you need for practical and sustainable success. - SIGN UP, link in bio & breath practice taking in deep breaths into the belly - not chest.
Okay! Here is your BONUS Bikini STRONG combo; Add to any workout this week OR, just hand this out on its own; . 10 windmills left- 10 lateral or Kosack lunges 10 on right 8/ 8 left 8/ 8 right 6 and 6, 4 and 4, 2 and 2 . FORM! Listen with volume 👉🏼WiNdMiLls: There are 2 KB WINDMILLS shown, the second with the arm back is more advanced (shoulder travels to knee in that one Keep hip pushing outward, and for help do it against a wall, pushing the hip into wall Chest open Always looking Overhead Shoulder packed into back Don't fold forward 👉🏿LaTeRaL LuNgE In the lateral lunge the heel NEVER comes off the ground, once it does you've gone too far and the body cannot sustain the range of motion, the load or both (doesnt have enough strength or mobility yet) Keep heel on ground and that is as far as you go! Big toe, knee, hip and shoulder are aligned Keep #kettlebell in a tight racked position with a straight wrist 👉KoSaCk LuNgEs Are deeper by far Same biomechanics as explained above BUT heel never leaves ground as you go all the way down (butt virtually to floor) and even rotate the other leg for a second Kosacks go AFTER you've build the strength up in a good solid lateral lunge . STILL TIME, link in bio Sign up to the FREE bikini Strong Challenge! Just drop that email in on our site :)
week 1/ or 2 of the #Bikini STRONG Challenge is coming up - depending when you signed up!!! STILL TIME GUYS ☝🏿☝️☝🏻 link in bio just drop that email in & StAY aCtIvE tOdAY, get moving
Your SIMPLE SUPER strong, total BoDy WoRkOuT 2day; . 10 reps Turn HighPull 10 reps KickOut Gorilla GetUp 10 reps True HighPull to Overhead Full Lunges 10 reaps TGU SwingOut 10 reps True HighPull to Yo-Yo KB Squat Rest Then 8/8/8/8/8 then all 6, all 4 and all 2. Or stat from 20 down by 2!!!! . FORM: hip hinge in all true highpulls - they are a hinge/ pull/ push Shoulders packed GO SLOW this is 3x sped up! Breath dee into belly Use heavy/ challenging weight
SCROLL & watch both -----> for full workout Thursday BONUS guys! Do this as a Bikini Challenge BONUS workout (LINK IN BIO TO SIGN UP FOR THE CHALLENGE FREE!!!- and you'll get all of the nutrition and training info you'll need for ultimate success) . Halo to Close Grip KB Push Up Elevated KB Hip Thrusters KB Reaches for Overhead KB SitUp (make sure to adjust the legs as shown) KB Chest Press to JiuJitsu GetUp (2 for 1, alternating) KB Horizontal Hip Thrusters KB Hip Thruster to Mobility Lunge Good Morning Get Up to Squat (don't shrug shoulders), Bottoms up press from knees and then DANCE! . How to use it, 1min of each, with 0-30 sec break between, finish full circuit, rest for 2 mins and repeat circuit 3-4x depending on how much time you have & ENJOY!!!! . TAG a FRIEND
Hi guys, . Many of you have been emailing us asking for the workout Charts and Nutrition for Week 1, * remember your week starts THIS coming Sunday (so there's still time to SIGN UP!). This week was simply about getting yourself ready: reading the 'Shifting the Process' newsletter and doing / logging in your Fitness Test - LIVE IN YOUR INBOX & oN our KB BLOG / and Reading the Nutrition Adjustments below. Don't forget to INVITE FRIENDS to Sign Up to the Challenge LINK IN BIO . 15 Nutrition-Based Health Tips for Our 4th Annual Challenge: For many of us this annual KB Bikini Strong challenge can be a time to re-structure a training routine, evaluate the past years development and take pride in all of the strides and accomplishments the year has given. But despite our individual goals, every person has one thing in common; we are always aiming to perfect our knowledge and ourselves. Below are a few simple things anyone can adapt to perfect their nutrition easily and without stress. .... READ ON IN YOUR INBOX.... OR, Sign up FREE ☝🏾☝️☝🏿☝🏻 LINK IN BIO
Clips 2 - that's a SPINNER! LOVE this progression that I've been giving f to my ADVANCED option to my KB classes so TRY IT! 3 gun slinger swings Bottoms up Clean Piston squat **Something to work up to **or if you can do it, go for 1min each side
TODAYS FIRST #BikiniStrong Workout Bonus -- SCROLL -----> (sign up by entering your email on the sign up page LINK IN BIO) . 1min left - thoracic opening reach& twist 1min right - thoracic opening reach& twist 1min Kettlebell swing switches 1min Kettlebell clean to rear Lunge to swing switch 1min two leopard twists to PushUp burpee 1min Row left 1min Row right 1min Teep kick to 3 deep climbers (switches) 1min swing half beat to HighPull to half beat to swing switch 1min leg lifts to Kb Chest press . FORM/ notes; 1. the first move is a WarmUp! Reach fat and pivot and open chest and look up 3. if you can't do a half beat just HighPull, and if can't do a HighPull just SWING switch/ if you can't swing a KB (watch our videos on how) and for now just deadlift
Certified KBIA Instructor Jodi Franklin is showing her kids how a STRONG MOM does it; Jodi is of course joining this years BIKINI STRONG Challenge, and showing her two young daughters and her son (three kids and THIS ☝️ KBBod!) what it means to value her body for how it feels, moves, lives and breathes - not just for how society thinks she 'should look' This Challenge is all about setting your own standards; feeling great and developing strength and health, not disfunction and dependence. On this MOTHERS DAY - it's essential to show our kids and our moms how incredible it can be set set your own standards, and follow a disciplined (simple and smart) regiment to succeed in every GOAL. . To JOIN THE CHALLENGE 👉free☝🏾 drop your email in link above To follow Jodi, or take her KB Class in Canada, checkout her Instagram page; @kettlebellkickboxingCanada To find out about our KBIA INSTRUCTOR CERTIFICATIONS (accredited by NASM, ACE, AFAA & CanFitPro) click link in bio & see GET CERTIFIED TAB ;) . About Jodi, M-KBIA I embarked on my fitness journey graduating with a bachelor degree in Physical Activity Studies with a major in Fitness & Lifestlye. I have done both personal and group strength & conditioning training. I have always believed in a healthy active lifestyle for myself, my 3 beautiful children & the people around me. I have completed a Toughmudder and Spartan and several runs in Canada. SEE MORE ON KB INSTRUCTORS BIO area.
here's to our moms, and to their moms; The ones that make us stronger every single day. The ones that showed us how by example. The ones that have always been on the frontline of our dreams. The ones who stood tall at times when a woman standing tall was looked down upon. The ones who took the risks needed so that we may be here today. The ones that made the hard choices. The ones who sacrificed so that a seed may grow into a deep rooted tree. #HAPPYMOTHERSDAY mamas everywhere ♥️❤
Sooooo (listen with volume) SIMPLE, do it ANYWHERE (with or without a puppy) ABS!!!! 1min a move, one after another in a circuit- 2sets of the circuit ENJOY & CLICK LINK IN BIO TO SIGN UP TO THE 4th annual ☝🏾FREE 👏 BIKINI STRONG CHALLENGE & get 8 weeks of; training charts, fitness tests, nutrition guidelines, training 101, motivation & MORE!
More from here... Let's talk 🍑, ABS, cOrE, (glutes) 🍑, abs without a single squat, deadlift or crunch... . 1min: Circular Swings 1min: Side knee based swing (make sure it's shallow and your abs) 1min: Circular Overhead Swing 2left/2right 1min: Side knee based swing with Halo 1min: Circular Halo Swing X4 . FORM: Circular Swings : engage your glutes and squeeze them at the 'top' of each swing (the top of a circular swing is shoulder level on each side, so as you pivot- you will engage the glute opposite of the swing, make sure not to backward bend-- JUST LIKE THE KB SWING, it's the glutes lifting up the kb NEVER (ever) the arms) and done TAG A FRIEND to do this with you . . #Fitness #health #fitness #fit #kettlebells #kettlebell #fitnessaddict #fitspo #workout #cardio #gym #train #training #health #active #eatclean #exercise #kettlebells #kettlebell #mobility #calisthenics #dailyWorkouts #kettlebellkickboxing #fit #workoutmoves #dailyworkout #kettlebellcomplexes
More from here... Let's talk ABS, abs, abs without a crunch... . 1min: Side knee based swing (make sure it's shallow and your abs) 1min: bottoms up Halo 1min: goodMorning hip thruster 1min: Side knee based swing with Halo 1min: OverheadSitup to jiujitsuSit X4 and done . . #Fitness #health #fitness #fit #kettlebells #kettlebell #fitnessaddict #fitspo #workout #cardio #gym #train #training #health #active #eatclean #exercise #kettlebells #kettlebell #mobility #calisthenics #dailyWorkouts #kettlebellkickboxing #fit #workoutmoves #dailyworkout #kettlebellcomplexes
this ain't your boyfriends 'curl & press' -- listen with volume for FORM details & add into ANY #workout long or short, for 10 curl-press-overhead sit ups a side x 4 sets. . . #Fitness #health #fitness #fit #kettlebells #kettlebell #fitnessaddict #fitspo #workout #cardio #gym #train #training #health #active #eatclean #exercise #kettlebells #kettlebell #mobility #calisthenics #dailyWorkouts #kettlebellkickboxing #fit #workoutmoves #dailyworkout #kettlebellcomplexes
today's progression - a LONGGGGGG single sided #Kettlebell complex that will have your abs, 🍑, arms, core -- everything!!! . ADD IT INTO AnY WoRkOuT for 4 sets of -- 1min each side . THE COMPLEX: 1. Swing switch 2. Single arm sing 3. HighPull 4. Clean 5. Squat into rear Lunge 6. Deep lateral lunge 7. Overhead sitUp 8. Negative press down 9. Jiujitsu sitUp . Now, make that a linked complex, a flow of non-disconnected motion flooding one to the next . FORM: 1. Swing switch (HIP HINGE, thumb back, not up) 2. Single arm sing (hip hinge, thumb back or neutral) 3. HighPull (elbow above shoulder) 4. Clean (tight clean from a hip hinge) 5. Squat into rear Lunge (heals on ground, kb tight, straight writ!!) 6. Deep lateral lunge (heal in ground) 7. Overhead sitUp (packed shoulder, elbow, wrist aligned) 8. Negative press down (slow) 9. Jiujitsu sitUp (drive through heal) . . #Fitness #health #fitness #fit #kettlebells #kettlebell #fitnessaddict #fitspo #workout #cardio #gym #train #training #health #active #eatclean #exercise #kettlebells #kettlebell #mobility #calisthenics #dailyWorkouts #kettlebellkickboxing #fit #workoutmoves #dailyworkout #kettlebellcomplexes