SuNdAy-yay (or move it to MoNdAy-yay!) from Reykjavik Iceland! SCROLL for full workout & listen w/ VOLUME ------> and USE IT, as your Bikini Strong Bonus Workout (sign up free LINK IN BIO👆🏻👆🏾👆🏿👆) . THE WORKOUT is Your TOTAL BODY - yet Lower Body - Booty firming, leg strengthening workout It's a SUPER SET: 4 sets of each BACK TO BACK! 12 reps of each exercise When needed to alternate sides go 12 each side; . THE WORKOUT 1min kettlebell swings to 12 wall/ bench facing loaded squats 12 single leg split bench deadlift each side to kettlebell swing switch 12 single leg split squats to single leg hip thrusters 12 bench leg lift lockouts a leg to 1min knee based hip thrusters . 4 sets of each before you move on to the next pair! It's a full lower body workout, so ENJOY! And if you love it, click the link above and the go to our shop to checkout the SHOP tab and look at the KB BODY SERIES dvds, as they have 11 workouts systemized by muscle groups and areas of body as well as total body - for maximum results! . . SUPER SET BENEFITS; * Supersets save time by reducing the rest interval between two exercises. * Shortening the rest period between sets will increase intensity by performing more work in less time. ... and engaging the muscle- stimulating in a new and highly effective way * Supersets also allow you to increase the intensity of your workout by overloading a muscle. * Super sets do require a very specific protocol - - THE KEY HERE IS TO SLOW! . . #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
ONE REASON TO TRAIN?!! to get strong and able bodied enough to crash a Viking Strength Competition in their homeland & KILL IT! Our #Iceland adventures continue... (remember guys you TRAIN to LIVE, not Live to Train) -- 👆👆🏾👆🏻👆🏿yessss there was A LOT more pushUps, we were just too busy having fun to film
Today's MOBILITY drills for pre or post workout coming to you from the Ring Road Adventure in Iceland; 1. Sit in a deep squat and relax, heals on ground begin to rotate the elbows and wrists and even fingers. Take a variety of wrist stretches, if you can bringing the hands to the ground and working different wrist openings. The ankles will stretch simply by staying in the squat. Heals MUST be connected to ground, push the shoulders back and keep the abs tight to activate and open the back and chest and alternate overhead arm motion to open up the back properly, don't over tilt neck down 2. ADVANCED! Try wrist mobility 30sec a side from a fully loaded pistol squat - stay there and again work with the wrists and back and abs, also try overhead movement . . . Joint Mobility is the range of uninhibited movement around a joint... huh? It is the degree to which an articulation (where two bones meet) is allowed to move before being restricted by surrounding tissues ( riddle meaning your ligaments/tendons/muscles.)… Many people think that they are restricted in movement by a lack of flexibility or a lack of strength, and while yes that is the case- think a lack of strength in a pull up or a back of flexibility when your are trying to force yourself into a slit, the MOBILITY is the part that matters most, Think of it as your ability to move freely As STRENGTH + FLEXIBILITY = MOBILITY MOBILITY = Quality of life and motion . In our programs we do A LOT of 'hidden' mobility, as Dasha values this do highly and understands the real pain and limitations of a body that is locked up, even our non loaded and loaded and cardio-respiratory based movements all have a mobility component. . The KB BODY 11disc program and THE COMPLEX Series 5 disc program have a mobility 17min workout built in separately CHECK OUT OUR LINK IN BIO, then go to SHOP TAB to find out more! Use code LIMITLESS at checkout for a major discount!!! . OKAY, so in the above, filmed in Iceland along the Southern part of the Ring Road, Dasha is emphasizing the SMALLER mobility motions . Wrists Fingers Ankles they need love too!!!! Without them gripping, squaring deep and other such motions would be impossible.
Soooo Really wanted to film something for you guys here, and as it turns out this is an IDEAL chair workout, complete with pulling and pushing and hip and knee level changes THIS WORKOUT IS GREAT for anyone with a strong lower body and weaker upper body, as the chair elevation really helps develop upper body strength and the chair also helps challenge the lower body . 1. Push ups (chair elevated) do 8-12 and IF. You are advanced in pushUps and find standard elevated easy - simply change the hand positioning to a closer grip or ever single arm 2. Chair dips are simple and nice, do 8-12 and if these are easy spread the legs out or do single leg (3 instead of 4 point control) 3. Split leg squats - these are a killer do 15-20 a leg and drive through the heal 4. Hip hinges, chair bridges do 20 total here and get the glutes low, driving through heal NOT tie on way back up 5. Elevated chair pull through posterior pushUp -THESE ARE GREAT - your pulling motion, do 5-12 depending on your strength- aim to use your BACK and do not flare the elbows!!! . Do a circuit of this- 4sets total and you have a complete workout! . Where am I?! Driving, riding, hiking, filming, writing and living at the Eastern part of Iceland today with the love of my life!!! That's why we all train right? To move through life with quality and STRENGTH! - THE KEY HERE IS TO SLOW! . . #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 #travel #kettlebellkickboxing
Happiness is not something ready made. It comes from your own actions. -Dalai Lama
Hey guys! Listen with volume 👆 Eating off the land in #Iceland and learning about sustainable, all natural, chemical free farming and forging with @edwinavongal & @perfectearthproject . Edwina's message, when I asked what I should tell you guys on her behalf was simple, Don't put toxins in your lawns! Preserve the health of your kids, pets and your own body and mind. . . . As always my message is to eat as natural and simple as possible... make things easy by spending 80% of your time in the produce isle - not in the frozen, boxed and canned food sections:) What am I eating?! Sorrel from the land - NOT A GARDEN, just from the land! . ABOUT SORREL; Got this from organic foods .com; Some of the health benefits of sorrel include its ability to boost eyesight, strengthen the immune system, improve digestion, build strong bones, increase circulation, increase energy levels, help prevent cancer, reduce certain skin conditions, lower blood pressure, increase appetite, slow the aging process, protect against diabetes, strengthen heart health, and improve kidney health. - THE KEY HERE IS TO SLOW! . . #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
Hi guys So, Didn't want to voice over this bc the sound of the water, which (watch full video) you can drink directly out of the stream is all you need today ;) . But, it terms if training; This is a WONDERFUL alternative to fast and 'body breaking' burpees that most of YOU shouldn't be doing... THIS VARIATION gives you a push and a pull upper body option (balancing posterior and anterior) and also helps work the glutes and core as well as adding a good amount of mobility to the mix ADD THIS into any workout where you planned on doing burpee or pushUps ALSO! remember that that pulling motion can help you develop the strength for pull ups IF you cannot pull yourself all the way through, bend the knees as you dive down. . . As far as where I am... I'm in Iceland visiting the land of our two close friends who are conserving 4,000 acres of waterfalls, mountains and coastline to build an eco friendly, free thinking and very special community called ONE follow both of them @johnbrevard and @amagnusdottir as they bring the worlds most beautiful and diverse landscape together with the worlds most open minded and forward thinking people! I'm just GRATEFUL that through my and my husbands journey in health, wellness and all areas of martial arts we have been exposed to these incredible individuals, experience and opportunities -- Live your life authentically and educate yourself and the world will open up to you. #one #theone #theoneproject #theoneproject #alphaland #alfaland - THE KEY HERE IS TO SLOW! . . #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 #travel #adventure
plan adventures, then take them... let them build in your belly and explode the moment you embark, that is why you train & workout and work so hard right? to enjoy the strength and mobility and physical and mental capacity you've built to live a full life of experience, full of large and small adventures
Let's call this THE BeSt BuRpeE ever! listen w/ volume! & ADD to yesterday's full #workout ----> or to ANY of our (your #kettlebellkickboxing home Fitness programs instead of the reg #burpee or #sprawl - THE KEY HERE IS TO SLOW! . . #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
to all the dads! and to my daddy @marklibin #happyFathersDay -- keep raising, supporting and inspiring STRONG, diverse, open minded and awesome women!
Your SuNdAy or MoNdAy BONUS ; Especially those of you on the KB BIKINI STRONG CHALLENGE; . 1min KB swings 1min alternation lateral lunges w/ over head single kb press (from mid racked chest position) 1min clean to push Press (kb curvilinear clean) alternating sides with kb sing switch 1min Gorilla curls to mobility to strength (kb loaded) squat 1min Alternation bent over rows (5 for 5) 1min Unilateral KB pushUps with swing through kb positioning and optional kb burpee jump REST 0-60sec btw exercises REST full 2-4 mins after complete circuit Execute 2-4 circuits depending on time . HAPPY HAPPY FATHERS DAY!!! - THE KEY HERE IS TO SLOW! . . #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
Hey guys From Iceland from a friends amazing home gym, ❤️❤️ I find this variation of a Kettlebell swing can be priceless when traveling, kb dumbbell swing; . Ballistics, or swinging motions, require more care if you’re going to use a dumbbell instead. The kettlebell has a handle and is made to swing easily, but a dumbbell has no handles, so you must pay great attention to your grip. When you swing the dumbbell, hold it by either the dumbbell handle or by the top of the weight, depending on what is more comfortable. Make sure you are using the exact same motion and biomechanics as described with the kettlebell. WHy SWIng? The kb swing is beloved for its hinge. I find that most people have tre- mendous difficulty with the hinge, and this is because they spend most of the day sitting. The inability to hinge is linked by our culture of sitting to the reason many of us suffer back pain, knee pain, and weakness. Not being able to hinge means not being able to properly engage the posterior chain of the body, par- ticularly the glutes. NOTE THAT: Without hinging, the same muscles that help you run and protect you from back weakness during many activities are now inactive. Instead, modern people and even some athletes are unintentionally using their knees and lower backs to do all the work their butt muscles are supposed to do. . ABOUT THE KETTLEBELL SWING: 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 h
it's Iceland! and for the next few days every workout coming to you will be one from this beautiful country! . Okay! While today's workout isn't Axe throwing, it is about MOVING Movement is the very key to a quality of like and to health Period. End of story. The more you move, the MORE YOU LIVE. and the better. In the 1800's the average person moved 12-16 hours a day, so no need for 'exercise' Today we are told to workout because (primary reason) SIMPLY we new to 'off set' the hours we spend sitting - we sit to work, commute, eat, watch tv, read, surf internet and often socialize So, while proper, programmed exercise will fortify the connective tissue, help you get rid of pain (often overuse pain caused by repetitive or sedentary work) it's simply needed to offset our sitting time PROBLEM- an hour or even half hour of a good strength training workout is enough, BUT, you've still gotta move They key? Finding activities that get you up and using your body; Garden, axe throw, play some basketball, hit a heavy bag, take a dance class, ice skate, hike, urban city walk, bike, surf, MOVE!!!! If you don't, you're just giving your body away.
#Iceland's got #kettlebells! #love this super simple complex - STAY IN THE squat to lunge without coming out and keep the back and core engaged in the kb curl. Try for 10 lunges a side--20 squats. - THE KEY HERE IS TO SLOW! . . #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 WoRkOuT! 👙💯if doing the BiKiNi StRoNg Challenge, use this as your weekend bonus or workout when you can't get to a gym or a kettlebell (👆sign up to he Challenge FREE link in bio) Maintain a good pace and you'll work up a nice sweat and activate your whole body, . 1min Slow Hip Thrusters (drive through heals) 1min Half Pike Circles (left & right) 1min Side pushUps left 1min Side pushUps right 1min side plank, or advanced plank reaches left 1min side plank, or advanced plank reaches right 1min left leg hip thrusters (sl bridges) 1min left right hip thrusters (sl bridges) 1min alternating leopard kickbacks (core, glutes) 1min leopard (pullThrough) pushUps - modify with bent knees, don't flare elbow 1min alternating hip lifts with 5sec hallow hold 1min pushUp to stability tie squat hold . 12min total, zero to minimal rest btw exercises Rest 1-3mins REPEAT again for a 24min session REPEAT 3rd set for a 36min session DONE!!!! . Go slow Breath is key!
👆 grandpas Joint Mobility class for seniors -- grandma goes, the old ladies in your day care center do this with you? . . ----> what, besides time is the most VALUABLE thing in your life? answer: MOTION - the mind, body and spirit being able to move and explore the ranges of motion given to us as children... sadly every day we don't move (correctly) and with quality and thought and in all of the ways we can, we lose it, willingly give it up...THINK about that the next time you dismiss your lack of ankle mobility, your knee pain, your back issues, your wrist weakness - FITNESS and HEALTH isn't about heavy deadlifts and cool handstands ( that's a secondary and often fleeting reward), fitness and health is about your ability to MOVE freely and without pain - MUCH MORE ABOUT THIS and how to work on it/ regain/ reclaim it and retain it in our SUMMER SESSIONS newsletter series starting next Tuesday! SIGN UP by dropping your email on the bottom of our website - 👆👆🏿👆🏻👆🏾link in bio
Hey guys ----> SCROLL for 2videos & listen w/ VOLUME Today is a GREAT an progression that you can do on its own, or add to ANY workout you've got going on, If you feel good try 1min an exercise with 0-15sec breaks only for 2 sets If you don't feel 100 with your core strength and have lower back issues (weakness) go for 40sec work to 20sec rest, . The exercises are PAIRED very specifically, remember that it's not just about the training, or exercise It is 💯 percent about how you do them (form), how you pair them, and when to use them . BREATHE in through nose deep into belly (I'll do a newsletter about this soon do SIGN UP TO THE NEWSLETTERS) . Doing the BIKINI STRONG CHALLENGE? Do this as a BONUS in top of any workout 2x this week... (link in bio to sign up free) . The exercises; 1. Hip twisting leg ups 2. Half pike to Hallow hold 3. Single leg sit up (1min /40sec each side, don't alternate) 4. Controlled sit up (great for back and core) 10sec up, 10sec down for 1min to 40secs 5. Half pike circles, also don't alternate 60-40sec each side 6. Side twists GO SLOW . Love this?! May want to checkout our home fitness programs, the 7 day lean (in shop, see website 👆and click shop tab) doesn't require ANY equipment at all and comes with 7 workouts and 70page nutrition program) || THE BIKINI 👙 IS @LSPACESWIM and I only wear their stuff, they are comfy, sturdy enough for a sweat and SEXY in all the right places!
Hey guys LISTEN WITH VOLUME, & scroll SCROLL for 5 - 'better burpee' variations! . and, let's discuss... Now, the burpee(s) 1. First I showed the standard burpee, Then we went into adding crawling; cross crawl patterns, (I'll do a newsletter, blog and full post about this later this week) keep the knees level with the hips 2. Then we added the locomotive jump- jumping forward 3. Then we added lateral hops (listen with volume bc, these are essential for athletes and runners to help knee and ankle stability) 4. Then we added a complete STABILITY variation, with a single leg toe touch, rear lunge, single leg walkout, push up and birddog 5. Also, at the end we added a pulling pushUps . . So, try all of these and have fun with them, they can be a very complete workout if added with kettlebell swings or deadlifts, nice pull ups or just on their own GO SLOW!!!!!!!!!!!!! It's essential you breath and really feel the muscles . KBIA INSTRUCTORS, great cardio burst oops for your classes! || FYI, THE BIKINI 👙 IS @lspaceswim and I only wear their stuff, they are comfy, sturdy enough for a sweat and SEXY in all the right places! - THE KEY HERE IS TO SLOW! . . #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
(VIDEO in 2 parts, scroll & watch with volume for cues) . . happy - think positive, be positive- Monday! everyone As mentioned I'm spending that much needed time with family this week, but I'm also working hard in finishing loading the KBIA Instructor Portal Content! Soooooo much great stuff in it! And a much longer version of this 👆 as well, so if you're KBIA Certified keep an eye out for an INVITE to the portal later this week, and if you're KBIA Curious (personal goals, personal trainers, group fitness pros and those hoping to start or igniting ab already existing Academy studio) the link to our website is in the bio, then click GET CERTIFIED page . . What about the progression above?! 👆👆🏿👆🏻 Well, Mr Anderson forgot to pack my Kettlebells (booo) but this gave me great opportunity to work on mobility, stability and non loaded progressions, This one is a GREAT ONE, SCROLL ----> for full 2min clip Now, I started with an approximate 15lb log load, but the stability of the knuckle balance made it much more challenging, you can use a water bottle instead or a shoe on your knuckle . Standing TGU - all six steps down; Rear lunge Arm on floor Reverse TGU hip bridge glutes to floor Elbow Shoulders Gazing up the whole time, arm doesn't move a single bit . Then I continued into bow and arrow Side assisted plank Stability plank presses High plank to low plank Advanced over head squat TGU up And FINALLY!!! a piston overhead squat up & DOWN! Bigggg personal goal accomplished!!! . Try the full flow left Then right Maybe not piston yet (but do set the piston goal) And guys, add this to ANY WORKOUT for 2mins a side/ our fitness programs as a bonus or to your own Or do on its own for 4 sets alternating sides - 8 min total with 30sec breaks btw - THE KEY HERE IS TO SLOW! . . #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
it's really crazy that my grandmother and I took about 20 of these pictures, I basically put time cam on and she stood there telling me how the 'fashion' of the body has changed... And it has. Health is always overshadowed, If you stroll Renaissance period art flab and bulge was a huge sign of wealth and 'health' if you were 'thin' or muscular it meant that you were too poor to eat plentifully and had to work too much (muscle wasn't always fashionable) Later in communist times in Russia, the laborer was revered and statues of men and women looked very much alike, with small breasts and large shoulders women were prompted to be muscular and ready to take arms or work equally in fields and factories in order to perpetuate the countries resources, taking away our self of sexuality and sense of self and any individuality When I was young it was big shoulders and big breasts, white girls with blond hair starving themselves and girls with dark hair wishing they were all California blonds, as if life would be easier that way Then finally a shift of a fuller body, finally a size 4 or 6 is somehow back on the cover of magazines - but still mostly light skinned, mostly famished, mostly under the age of 18 It's interesting how things change and yet stay exactly the same So we have to set our own rules, That's hard tho- even for me, We have to see things in a greater picture We need to stop following people just because they look good - like what they have to say, their knowledge, the info they share, what they've accomplished, even love their style- just be inspired by anything else then the way they fit a sad mold We need to accept that people look different Healthy looks different, cellulite is healthy, different hips, different muscles, a healthy amount of fat on the body is healthy too Action is better then a picture Strength better then a starved cardio overloaded broken down self Ughhhh It's a rant now I'll stop and go chill with the fam . Happy Sunday Love yourself guys, bc the happiest ppl love themselves the most, and it infects everyone! #NOFIlters just the sun. || @lspaceswim thank you for this amazing piece