• glute & lower body dominant w/ core & upper bonus! —-> going heavy? 8-12 reps x 5 sets in a circuit. // going lighter? 1min a complex x 5 sets in a circuit & ENJOY! #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    glute & lower body dominant w/ core & upper bonus! —-> going heavy? 8-12 reps x 5 sets in a circuit. // going lighter? 1min a complex x 5 sets in a circuit & ENJOY! #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Form Discussion & an awesome GRIND 'flow' to place into your workout (check!) . 1. First is the Kettlebell Swing (add that to the top of any workout for 1 min x5) FORM pointers below 2. Second is one of my favorite traditional #KettlebellKickboxing grind flows in two options; in the negative pistol and in the negative single leg squat, both include core, glutes, legs, and upper body - for an amazing total body burn -- add this for 1min a side x 4 sets into any workout . . SWING FORM • ✔️The first thing to understand with kettlebells is that you must link your body together into one strong chain of action. This principle ensures that you will not be placing too much pressure on any one joint or muscle. Additionally, it will secure the total-body principles on which kettlebells are built. Link your body by applying proper form, checking your alignment and center of gravity, and executing each move with a flow of motion. . ✔️Stay rooted into the ground. Never explode out with the kettlebell and find your heels or toes off balance or off the ground. In swinging motions espe- cially, keep yourself rooted and remember to engage the glutes. . ✔️In your swing, do not squat! Generate power with your hips by pushing your hips back toward the wall behind you (not by squatting to the floor) and then snapping your hips forward. . ✔️Do not hyperextend or bend your back into a backward bend. Your glutes must squeeze together before you can even attempt a backward bend. . ✔️Aim to squeeze your glutes before the kettlebell reaches face level—as it does, pop the hip forward and consciously let the kettlebell fall back behind the knees. . ✔️At the hinge, the kettlebell falls above and behind the knees. At the standing position, it comes up to face level and no higher. . ✔️Speed comes from making sure your force and body drop the kettlebell down, not letting gravity do all the work. #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
    113 2
    Form Discussion & an awesome GRIND 'flow' to place into your workout (check!) . 1. First is the Kettlebell Swing (add that to the top of any workout for 1 min x5) FORM pointers below 2. Second is one of my favorite traditional #KettlebellKickboxing grind flows in two options; in the negative pistol and in the negative single leg squat, both include core, glutes, legs, and upper body - for an amazing total body burn -- add this for 1min a side x 4 sets into any workout . . SWING FORM • ✔️The first thing to understand with kettlebells is that you must link your body together into one strong chain of action. This principle ensures that you will not be placing too much pressure on any one joint or muscle. Additionally, it will secure the total-body principles on which kettlebells are built. Link your body by applying proper form, checking your alignment and center of gravity, and executing each move with a flow of motion. . ✔️Stay rooted into the ground. Never explode out with the kettlebell and find your heels or toes off balance or off the ground. In swinging motions espe- cially, keep yourself rooted and remember to engage the glutes. . ✔️In your swing, do not squat! Generate power with your hips by pushing your hips back toward the wall behind you (not by squatting to the floor) and then snapping your hips forward. . ✔️Do not hyperextend or bend your back into a backward bend. Your glutes must squeeze together before you can even attempt a backward bend. . ✔️Aim to squeeze your glutes before the kettlebell reaches face level—as it does, pop the hip forward and consciously let the kettlebell fall back behind the knees. . ✔️At the hinge, the kettlebell falls above and behind the knees. At the standing position, it comes up to face level and no higher. . ✔️Speed comes from making sure your force and body drop the kettlebell down, not letting gravity do all the work. #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Your Sunday—-> for Monday-yay BURN 1min each x 4 sets 15-45sec rest btw moves. . Put this in your calendar tomorrow & start your weekend off right! 💯 Enjoy! . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    Your Sunday—-> for Monday-yay BURN 1min each x 4 sets 15-45sec rest btw moves. . Put this in your calendar tomorrow & start your weekend off right! 💯 Enjoy! . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Your no equipment workout: mostly mobility & lower body focus, but if you’re traveling this will give you a major booty & leg burn *** if you can’t do pistol squats yet- try split squats or assisted pistol by holding onto a wall or post GO SLOW! . THE WORKOUT: 👇 1min each In a circuit X 5 . . where am I!? Chang Rai in Thailands North (I’ll do a post about this soon- my fav way to do South East Asia). 💯 Enjoy! #travel #thailand #changrai . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    Your no equipment workout: mostly mobility & lower body focus, but if you’re traveling this will give you a major booty & leg burn *** if you can’t do pistol squats yet- try split squats or assisted pistol by holding onto a wall or post GO SLOW! . THE WORKOUT: 👇 1min each In a circuit X 5 . . where am I!? Chang Rai in Thailands North (I’ll do a post about this soon- my fav way to do South East Asia). 💯 Enjoy! #travel #thailand #changrai . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Today’s Kettlebrll, Kettlebell Kickboxing flow is courtesy of two of our certified Kettlebell Kickboxing instructors @iam_jessg & @feedyoursoulhappy . A fairly simple progression; however not simple when you look at the flawless technique and form and structure, ✔️👆of course the ONLY thing that makes this a true #kettlebell flow is the seempless transition between grinds and Ballistics - Remember in fitness you can’t just ‘make stuff up’ Bc you are dealing with the body on many levels . . If going HEAVY try 8-10 reps before resting to do 4 more sets If lifting on a more comfortable or lighter side; 60secs x 5 sets OR try to go up in weight & down in reps per set for 5 sets total. . . And- whether you are adding this into a kB workout, or using as a stand alone- it’s an awesome progression. . . INTERESTED in learning more about getting KBIA Kettlebell Kickboxing Certified? 👆link in bio, CLICK & learn!
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    Today’s Kettlebrll, Kettlebell Kickboxing flow is courtesy of two of our certified Kettlebell Kickboxing instructors @iam_jessg & @feedyoursoulhappy . A fairly simple progression; however not simple when you look at the flawless technique and form and structure, ✔️👆of course the ONLY thing that makes this a true #kettlebell flow is the seempless transition between grinds and Ballistics - Remember in fitness you can’t just ‘make stuff up’ Bc you are dealing with the body on many levels . . If going HEAVY try 8-10 reps before resting to do 4 more sets If lifting on a more comfortable or lighter side; 60secs x 5 sets OR try to go up in weight & down in reps per set for 5 sets total. . . And- whether you are adding this into a kB workout, or using as a stand alone- it’s an awesome progression. . . INTERESTED in learning more about getting KBIA Kettlebell Kickboxing Certified? 👆link in bio, CLICK & learn!
  • #Repost UPDATE @dashaanderson ・・・ 👆15 days postpartum *FYI; absolutely no editing on this pic. . #15dayspostpartum and cold training is back ⛄️ ❄️ . Why? Mainly to challenge myself, to keep myself, to push myself to make sure that during this more challenging time of less sleep & adjustments I still maintain a sense of of discipline . . 15 days - POSTPARTUM; 👆THIS IS NOT A ‘snap Back’ If you zoom in you can still see the beautiful linea alba snaking across my belly 💕secretly I love it so much because it reminds me of carrying my daughter that I’m in no rush for it to leave my body, or ever! . It may seem like I’m back, Pause laugh pause... There is no such thing as going back- it’s about going forward... it’s not esthetics guys- it never was and it never will be, but, if you ask why & how, I’ll tell you honestly- make no mistake this is not accidental; this is hard work, years of hard work, years of never missing a workout, years of not slipping or making excuses . . I have been very fortunate to have a pregnancy where I could be active throughout, working out & lifting & following a program based on science & discipline. Prior to pregnancy everything I did was with a purpose, I never skipped a workout and I never ate poorly Throughout my pregnancy no one ever saw me chow down a full pizza or a carton of ice cream - for me everything I put into my body was to nurture my daughter. . It all seems very scientific But for me it’s instinctual - building something, following and reaping the small rewards that trickle down over days and months and years of hard work . . I am careful to say this is not the normal - THERE IS NO NORMAL IN THE POSTPARTUM JOURNEY - this is not a snapback Despite what my body looks like in a bathing suit I have a long way to go building back my strength & agility I got winded walking up a hill today! my hip was rotated out of place due to an old jujitsu injury during labor there are other things too... and my strength isn’t the same, I have a good amount to rebuild - Pregnancy and labor is not without its challenges - and each one is different for each person- Right now it’s about taking time to heal, rebuild and regain
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    #Repost UPDATE @dashaanderson ・・・ 👆15 days postpartum *FYI; absolutely no editing on this pic. . #15dayspostpartum and cold training is back ⛄️ ❄️ . Why? Mainly to challenge myself, to keep myself, to push myself to make sure that during this more challenging time of less sleep & adjustments I still maintain a sense of of discipline . . 15 days - POSTPARTUM; 👆THIS IS NOT A ‘snap Back’ If you zoom in you can still see the beautiful linea alba snaking across my belly 💕secretly I love it so much because it reminds me of carrying my daughter that I’m in no rush for it to leave my body, or ever! . It may seem like I’m back, Pause laugh pause... There is no such thing as going back- it’s about going forward... it’s not esthetics guys- it never was and it never will be, but, if you ask why & how, I’ll tell you honestly- make no mistake this is not accidental; this is hard work, years of hard work, years of never missing a workout, years of not slipping or making excuses . . I have been very fortunate to have a pregnancy where I could be active throughout, working out & lifting & following a program based on science & discipline. Prior to pregnancy everything I did was with a purpose, I never skipped a workout and I never ate poorly Throughout my pregnancy no one ever saw me chow down a full pizza or a carton of ice cream - for me everything I put into my body was to nurture my daughter. . It all seems very scientific But for me it’s instinctual - building something, following and reaping the small rewards that trickle down over days and months and years of hard work . . I am careful to say this is not the normal - THERE IS NO NORMAL IN THE POSTPARTUM JOURNEY - this is not a snapback Despite what my body looks like in a bathing suit I have a long way to go building back my strength & agility I got winded walking up a hill today! my hip was rotated out of place due to an old jujitsu injury during labor there are other things too... and my strength isn’t the same, I have a good amount to rebuild - Pregnancy and labor is not without its challenges - and each one is different for each person- Right now it’s about taking time to heal, rebuild and regain
  • As promised on FRIDAY-yay, abs & core ; 35-60sec each on each side when applied! Xo . #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    As promised on FRIDAY-yay, abs & core ; 35-60sec each on each side when applied! Xo . #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • WEDNESDAY & we are looking at cardio flows from the Kettlebell Kickboxing system (To find out more about our system & teaching check out our story) . . This is a single KB flow done 3 ways; 1. Slow n steady as beginner 2. Faster with a ‘hop’ 3. Most advanced loaded with a kB clean & press —-> very advanced! . . Add 1min of any of the three or all btw strength rounds like swings, deadlifts, squats, pull-ups... all of it. . . #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    WEDNESDAY & we are looking at cardio flows from the Kettlebell Kickboxing system (To find out more about our system & teaching check out our story) . . This is a single KB flow done 3 ways; 1. Slow n steady as beginner 2. Faster with a ‘hop’ 3. Most advanced loaded with a kB clean & press —-> very advanced! . . Add 1min of any of the three or all btw strength rounds like swings, deadlifts, squats, pull-ups... all of it. . . #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Muscle specific: POSTERIOR CHAIN, GLUTES, CORE ——-> 1min of each on each side x 5 in a circuit. #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    Muscle specific: POSTERIOR CHAIN, GLUTES, CORE ——-> 1min of each on each side x 5 in a circuit. #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • As promised TUESDAY: today, a unique kettlebell flow that actually is a bit different because it disconnects you from the kettlebell. . . Remember Kettlebell Kickboxing are utilizing weight so it is essential that when you do them everything comes together there’s no off key transition. So from swinging in cleaning that is a very simple and safe transition to going to squatting or pressing same thing if I’m walking into the push-up and then hip hinging from there and going into either a row or Katabel swings so at no point should be at the Kettlebell Kitchen Team place where it doesn’t flow seamlessly and puts a liability on any part of your body . . MOVEMENTS USED: . ✔️Caterpillar work walk out to push up ✔️Bent over rows ✔️Single arm kettle bell swing ✔️Mountain climber switches ✔️Clean and push press ✔️Clean push press and squat . . THE WORKOUT: . ✔️One minute a motion ✔️Or to place it in a flow one minute for the flow ✔️Rest as needed because you’re working with heavier weight ✔️Do not to rest more than 60 seconds ✔️Repeat five times for the flow ✔️Or three times each movement in a circuit . 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    As promised TUESDAY: today, a unique kettlebell flow that actually is a bit different because it disconnects you from the kettlebell. . . Remember Kettlebell Kickboxing are utilizing weight so it is essential that when you do them everything comes together there’s no off key transition. So from swinging in cleaning that is a very simple and safe transition to going to squatting or pressing same thing if I’m walking into the push-up and then hip hinging from there and going into either a row or Katabel swings so at no point should be at the Kettlebell Kitchen Team place where it doesn’t flow seamlessly and puts a liability on any part of your body . . MOVEMENTS USED: . ✔️Caterpillar work walk out to push up ✔️Bent over rows ✔️Single arm kettle bell swing ✔️Mountain climber switches ✔️Clean and push press ✔️Clean push press and squat . . THE WORKOUT: . ✔️One minute a motion ✔️Or to place it in a flow one minute for the flow ✔️Rest as needed because you’re working with heavier weight ✔️Do not to rest more than 60 seconds ✔️Repeat five times for the flow ✔️Or three times each movement in a circuit . 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Hi KB family 7 days after giving birth. I’ve spent some time thinking about this 👆and this 👇 post. Months prior to giving birth. . . For me, while I shared my pregnancy journey very carefully- aiming not to advertise what anyone ‘should’ be doing during this delicate stage (more on this later) I am very sure that I want to share- TRUTHFULLY- my pre and now post partum journey. . . DONT WORRY, for my guys, my girls that are nowhere near or interested in this stage- this will not be the ‘new KB account’. . . However I don’t want to miss any opportunity to be honest and forward in this area- because it’s still very delicate and scary and just now being discussed openly and (for the most part without bias). . . This can also be great for anyone recovering, preparing, coming back from anything. I hope it inspires and sheds some great perspective for anyone training to come-back and build. . So, NEW POSTING SCHEDULE: . ✔️MONDAY (motivation style) - post-partum update pics / workouts ✔️TUESDAY - kettlebell flows/ form discussions ✔️WEDNESDAY - kettlebell Strength/ area focus ✔️THURSDAY - mobility / rehab / prehab ✔️FRIDAY - abs/ core/ bands ✔️SATURDAY - equipment free workouts ✔️SUNDAY - your MONDAY burn killer workout! . . #postpartum #postpregnancy #pregnancy #pregnant #postpartumbody #postpartumfitness #fitness #workouts #kettlebells #abs #core #pregnantbody pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    Hi KB family 7 days after giving birth. I’ve spent some time thinking about this 👆and this 👇 post. Months prior to giving birth. . . For me, while I shared my pregnancy journey very carefully- aiming not to advertise what anyone ‘should’ be doing during this delicate stage (more on this later) I am very sure that I want to share- TRUTHFULLY- my pre and now post partum journey. . . DONT WORRY, for my guys, my girls that are nowhere near or interested in this stage- this will not be the ‘new KB account’. . . However I don’t want to miss any opportunity to be honest and forward in this area- because it’s still very delicate and scary and just now being discussed openly and (for the most part without bias). . . This can also be great for anyone recovering, preparing, coming back from anything. I hope it inspires and sheds some great perspective for anyone training to come-back and build. . So, NEW POSTING SCHEDULE: . ✔️MONDAY (motivation style) - post-partum update pics / workouts ✔️TUESDAY - kettlebell flows/ form discussions ✔️WEDNESDAY - kettlebell Strength/ area focus ✔️THURSDAY - mobility / rehab / prehab ✔️FRIDAY - abs/ core/ bands ✔️SATURDAY - equipment free workouts ✔️SUNDAY - your MONDAY burn killer workout! . . #postpartum #postpregnancy #pregnancy #pregnant #postpartumbody #postpartumfitness #fitness #workouts #kettlebells #abs #core #pregnantbody pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Today- bands & bikinis in #Sicily while many of us are stuck in snow storms (and some of us are 1 day past our due date). I worked very very hard right before this vacation- knowing that I wanted to get pregnant I worked tireless to get in the very best, strongest shape of my life for pregnancy -✔️DM me for my online training plans -✔️checkout LINK IN BIO for our home fitness programs -✔️click link in STORIES today to see what and how I offer my services (custom routines) and a few very good information articles . . WHY THIS WORKOUT? I did a pole on story today asking if you guys wanted #kettlebells or bands and well, BANDS WON! check stories guys because I always look for your feedback on what type of content and questions ou guys want and have... . . 👆THIS WORKOUT :) I use long bands that you can find on @Rogue, @Powersystems or Amazon and they are as great for travel as they are for your at home and gym workouts... I use them to add a variable to something like dead bugs (in this video), to add intensity to my calisthenics, and even to my loaded exercises lie deadlifts, squats, swings - you name it! . . The key is to know how and to understand when the bands are idea to apply; in most of these exercises once you can 'kill it' with great form in pushups, burps, crawls, and all of your hallows, planks and dead bugs for abs you can start adding the band intensity. . . 💯🍼FUN FACT - I was about three days pregnant in this video (and had no clue;) . . 👆HOW TO USE THIS? ✔️45secs to 60secs an exercise SLOW ✔️rest 0-30 secs between ✔️In a circuit x 5 . . 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    Today- bands & bikinis in #Sicily while many of us are stuck in snow storms (and some of us are 1 day past our due date). I worked very very hard right before this vacation- knowing that I wanted to get pregnant I worked tireless to get in the very best, strongest shape of my life for pregnancy -✔️DM me for my online training plans -✔️checkout LINK IN BIO for our home fitness programs -✔️click link in STORIES today to see what and how I offer my services (custom routines) and a few very good information articles . . WHY THIS WORKOUT? I did a pole on story today asking if you guys wanted #kettlebells or bands and well, BANDS WON! check stories guys because I always look for your feedback on what type of content and questions ou guys want and have... . . 👆THIS WORKOUT :) I use long bands that you can find on @Rogue, @Powersystems or Amazon and they are as great for travel as they are for your at home and gym workouts... I use them to add a variable to something like dead bugs (in this video), to add intensity to my calisthenics, and even to my loaded exercises lie deadlifts, squats, swings - you name it! . . The key is to know how and to understand when the bands are idea to apply; in most of these exercises once you can 'kill it' with great form in pushups, burps, crawls, and all of your hallows, planks and dead bugs for abs you can start adding the band intensity. . . 💯🍼FUN FACT - I was about three days pregnant in this video (and had no clue;) . . 👆HOW TO USE THIS? ✔️45secs to 60secs an exercise SLOW ✔️rest 0-30 secs between ✔️In a circuit x 5 . . 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • put 5mins on the clock & flow with your body in any way it wants — basically TUNE OUT to TUNE IN! (this is #martialArts 101, movement 101, self reflection 101, self sustainability 101). It’s the definition of health, fitness and self care. Self reflection and yes, self evaluation— if you can’t move free and pain free then I promise you that it’s effecting other parts of your life - from creativity to productivity to passion. Movement is essential and you should aim to embrace and develop and keep it. Because for everyday you move less, you lose less of yourself and the world around you. 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    put 5mins on the clock & flow with your body in any way it wants — basically TUNE OUT to TUNE IN! (this is #martialArts 101, movement 101, self reflection 101, self sustainability 101). It’s the definition of health, fitness and self care. Self reflection and yes, self evaluation— if you can’t move free and pain free then I promise you that it’s effecting other parts of your life - from creativity to productivity to passion. Movement is essential and you should aim to embrace and develop and keep it. Because for everyday you move less, you lose less of yourself and the world around you. 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Looking at some of my favorite glute and core combos 👆 Try 1min each x 5 in a circuit. Hold the plank for a 1-2-3-4-5 each time you get into planks or kB holds. And execute 3-5 heavy swings in exercise 2 btw the plank push-up. 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    Looking at some of my favorite glute and core combos 👆 Try 1min each x 5 in a circuit. Hold the plank for a 1-2-3-4-5 each time you get into planks or kB holds. And execute 3-5 heavy swings in exercise 2 btw the plank push-up. 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • We took a poll yesterday & #kettlebells won! So, Using the KB TrueHighpull in a great variety of variations - all stemming from our Kettlebell Kickboxing system of complexes. . . Go for one minute of each exercise, rest as needed, in a circuit x5. 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    We took a poll yesterday & #kettlebells won! So, Using the KB TrueHighpull in a great variety of variations - all stemming from our Kettlebell Kickboxing system of complexes. . . Go for one minute of each exercise, rest as needed, in a circuit x5. 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • On a personal note: I MISS LAYING ON MY STOMACH . . On a fitness note: Two AMAZING warm-ups for anyone coming off of sitting and into training. Also for my hunched over athletes like martial artists. . . TRY 2min of each. Go slow. 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
    115 4
    On a personal note: I MISS LAYING ON MY STOMACH . . On a fitness note: Two AMAZING warm-ups for anyone coming off of sitting and into training. Also for my hunched over athletes like martial artists. . . TRY 2min of each. Go slow. 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • What a difference a year makes 👆or does it really??? it’s just different levels of pushing yourself past boundaries and limits and figuring out how to maintain yourself all at the same time 👉That’s cold training 👉🏿That’s pregnancy 👉🏼That’s you crushing a workout you didn’t want to do . . Last year 👆 I was doing a lot of cold showers and disciplining myself to do them every day no matter what or how uncomfortable they felt -and of course I was working out as I am now as I always have on a very strict and progressive strength and conditioning routine and pursuing all my martial art goals as well... . . Now if you noticed anything about the common denominator of what I’m saying above its that these are all personal goals for me ; they’re not related to finances or family or loved ones - they only have to do with personal perseverance. . . I think it becomes important to have something like this that pushes us through -that’s not always comfortable or convenient and necessary- something you elect to do to make yourself better Things like this make us mentally strong. These little progressive discomforts make you stronger for the real battles of life. . . THE #WORKOUT ABOVE; the workout is a simple swing workout- I’m using windmills and swings and high pulls and cleans and presses and squats to continuously move my body seamlessly. Basically #kettlebell complexes at their best. (Covered in our KBIA Instructor Course- details in today’s story). . . Complexes combining Ballistics & Grinds are one of my favorite ways to work w/ the #kettlebell — if you’ve been doing my home fitness programs training with KettleBells and understand the philosophy in the biomechanics definitely put this in today, even if you have limited time go for three minutes nonstop in in- interrupted movement still And try that for three or five rounds . . FIND A CHALLENGE Now regarding the video itself WE DARE YOU TO find something that’s challenging that you’re a little bit scared of and do it every day -maybe a cold shower at 1-2mins, 5 sets of maybe sprints or maybe learning a new vocabulary word a day. No matter what it is you’ll see how much stronger your mind gets
    360 11
    What a difference a year makes 👆or does it really??? it’s just different levels of pushing yourself past boundaries and limits and figuring out how to maintain yourself all at the same time 👉That’s cold training 👉🏿That’s pregnancy 👉🏼That’s you crushing a workout you didn’t want to do . . Last year 👆 I was doing a lot of cold showers and disciplining myself to do them every day no matter what or how uncomfortable they felt -and of course I was working out as I am now as I always have on a very strict and progressive strength and conditioning routine and pursuing all my martial art goals as well... . . Now if you noticed anything about the common denominator of what I’m saying above its that these are all personal goals for me ; they’re not related to finances or family or loved ones - they only have to do with personal perseverance. . . I think it becomes important to have something like this that pushes us through -that’s not always comfortable or convenient and necessary- something you elect to do to make yourself better Things like this make us mentally strong. These little progressive discomforts make you stronger for the real battles of life. . . THE #WORKOUT ABOVE; the workout is a simple swing workout- I’m using windmills and swings and high pulls and cleans and presses and squats to continuously move my body seamlessly. Basically #kettlebell complexes at their best. (Covered in our KBIA Instructor Course- details in today’s story). . . Complexes combining Ballistics & Grinds are one of my favorite ways to work w/ the #kettlebell — if you’ve been doing my home fitness programs training with KettleBells and understand the philosophy in the biomechanics definitely put this in today, even if you have limited time go for three minutes nonstop in in- interrupted movement still And try that for three or five rounds . . FIND A CHALLENGE Now regarding the video itself WE DARE YOU TO find something that’s challenging that you’re a little bit scared of and do it every day -maybe a cold shower at 1-2mins, 5 sets of maybe sprints or maybe learning a new vocabulary word a day. No matter what it is you’ll see how much stronger your mind gets
  • #Repost @dashaanderson ・・・ 8 more days... this can actually be my last #workout . & the the mantra for this pregnancy is the very same as it is for the way my husband & I choose to live our lives; . Don’t let anyone’s perception of you become your reality. . . I’ve been told over and over again the way ‘things should or will be’ - and in reality, none of it was at all a reflection of what it was or is. . . The Past 9 months IN A NUTSHELL: 74 days of 7 round Muay Thai padwork 76 strength & conditioning workouts 37 Weapons training sessions 35 Jeet Kune Do classes 16 Brazilian jiu-jitsu training sessions 320 plus hours of teaching —- I’m very proud to have made it this far doing the things I love. And I attribute a ton of that to the very disciplined and progressive training regiment I took on prior to getting pregnant. I also attribute it to making sure that no one’s perception of what things ‘should be’ effected my journey. To the fact that I listened to myself before everyone else- The fact is that I’ve beat the lazy teenager out of myself by making triple sure that I never took a short cut, or picked the easier route because it was easy. The fact is that pregnant or not- I didn’t allow myself to make illegitimate excuses. Never letting the whole of the world to chime in and cloud my mind with their own fears, their own experiences or their own challenges. . . When you’re pregnant you’ll know when to sit still and when to move. You’ll know what your body requires and when it’s legit enough to stop or an excuse you shouldn’t allow yourself. It’s the same as in everyday life- And now, now that I’m taking the rest of the week to just walk and rest- and reset and prepare my body for its next most exciting challenge... I reflect back on the past nine months with personal pride. NEVER EVER saying that this is what anyone else’s journey should be, I’m simply saying that I’m pretty proud of the effort I’ve put forth in mine. #pregnancy #39weekspregnant #fitpregnancy #fitnessmotivation #fitpregnancyjourney #fitpregnancytips
    129 8
    #Repost @dashaanderson ・・・ 8 more days... this can actually be my last #workout . & the the mantra for this pregnancy is the very same as it is for the way my husband & I choose to live our lives; . Don’t let anyone’s perception of you become your reality. . . I’ve been told over and over again the way ‘things should or will be’ - and in reality, none of it was at all a reflection of what it was or is. . . The Past 9 months IN A NUTSHELL: 74 days of 7 round Muay Thai padwork 76 strength & conditioning workouts 37 Weapons training sessions 35 Jeet Kune Do classes 16 Brazilian jiu-jitsu training sessions 320 plus hours of teaching —- I’m very proud to have made it this far doing the things I love. And I attribute a ton of that to the very disciplined and progressive training regiment I took on prior to getting pregnant. I also attribute it to making sure that no one’s perception of what things ‘should be’ effected my journey. To the fact that I listened to myself before everyone else- The fact is that I’ve beat the lazy teenager out of myself by making triple sure that I never took a short cut, or picked the easier route because it was easy. The fact is that pregnant or not- I didn’t allow myself to make illegitimate excuses. Never letting the whole of the world to chime in and cloud my mind with their own fears, their own experiences or their own challenges. . . When you’re pregnant you’ll know when to sit still and when to move. You’ll know what your body requires and when it’s legit enough to stop or an excuse you shouldn’t allow yourself. It’s the same as in everyday life- And now, now that I’m taking the rest of the week to just walk and rest- and reset and prepare my body for its next most exciting challenge... I reflect back on the past nine months with personal pride. NEVER EVER saying that this is what anyone else’s journey should be, I’m simply saying that I’m pretty proud of the effort I’ve put forth in mine. #pregnancy #39weekspregnant #fitpregnancy #fitnessmotivation #fitpregnancyjourney #fitpregnancytips
  • Happy Saturday workout anyone? LOVE THIS ONE (if you’re ready for it!) Bc, if you listen with volume you’ll understand that using sliders for upper & lower body is actually ADVANCED . . Loading or adding weight is typically less advanced then using these sliders in many of the exercises. . So of course- GO FOR IT so long as you ✔️have great form in each motion ✔️can execute all exercises properly without sliders (if you can’t do a solid push up, you should use the slider) ✔️go slow and have great stability & core engagement ✔️no injuries . . THE WORKOUT go for 1min each/ in a circuit / x5 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
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    Happy Saturday workout anyone? LOVE THIS ONE (if you’re ready for it!) Bc, if you listen with volume you’ll understand that using sliders for upper & lower body is actually ADVANCED . . Loading or adding weight is typically less advanced then using these sliders in many of the exercises. . So of course- GO FOR IT so long as you ✔️have great form in each motion ✔️can execute all exercises properly without sliders (if you can’t do a solid push up, you should use the slider) ✔️go slow and have great stability & core engagement ✔️no injuries . . THE WORKOUT go for 1min each/ in a circuit / x5 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
  • Sitting much? Let’s call this 👆your anti-sitting workout Bc like it or not, you sit much much more then you think and it’s crucial that you off set those hours of tightening your hip flexors and weakening your posterior chain (back, glutes, neck....) with quality moment and properly programmed and executed workouts. . . I love the routine I just posted Bc it will cover all of your bases: ✔️Conditioning ✔️Strength ✔️Valued basic mobility ✔️Help work against common muscle imbalances ✔️yes, get those core & glutes looking 💯 ✔️help you deal with chronic overuse pain in back, neck, knees ✔️help your movement & athletic performance . . THE WORKOUT 1min each back to back Rest as needed x 5 in a circuit 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength
    146 5
    Sitting much? Let’s call this 👆your anti-sitting workout Bc like it or not, you sit much much more then you think and it’s crucial that you off set those hours of tightening your hip flexors and weakening your posterior chain (back, glutes, neck....) with quality moment and properly programmed and executed workouts. . . I love the routine I just posted Bc it will cover all of your bases: ✔️Conditioning ✔️Strength ✔️Valued basic mobility ✔️Help work against common muscle imbalances ✔️yes, get those core & glutes looking 💯 ✔️help you deal with chronic overuse pain in back, neck, knees ✔️help your movement & athletic performance . . THE WORKOUT 1min each back to back Rest as needed x 5 in a circuit 💯 Enjoy! #38weekspregnant #fitpregnancy . . . #pregnancy #pullup #fitpregnancy #absworkout #workoutoftheday #totalbodyworkout . #fitness #dailyWorkout #health #nutrition #strength #kettlebells #longevity #tone #lean #kettlebell #core #bootysculpt #strongisbeautiful #workout #warmups #kettlebellworkout #kettlebellflow #corestrength