Kettlebell complex circuits Ep. 19 | Flow for performance

Flow for performance – Kettlebell workouts:

  1. Single kettlebell swings x (10/10/10)
  2. Single kettlebell Single Leg Deadlift to Reverse Lunge x 5/5
  3. Single kettlebell Basic to Outside Swing x 10
  4. Around the Worlds 10/10
  5. Double kettlebell swings x 15
  6. Double kettlebell side to side rocking swings x 10 Double Count

All about kettlebells resources:

All the latest kettlebell complex circuit workouts to date with routine focus:

Check out the kettlebell complex circuit playlist on Youtube:

Kettlebell workout full body | Complex YouTube routines

Preworkout ritual:

  1. Prepare my intra workout hydration – Mix one scoop of preworkout or aminos with 1 ounce of apple cider vinegar, and water on half gallon water bottle. (See my website to see options for performance pre workout drinks below in the supplementation section of this article)
  2. Take one serving of my fat burner (30mins to one hour before the workout)
  3. Put on band (https://amzn.to/2S8emjF) for my medial epicondylitis “golfer’s elbow”.

Post workout ritual:

  1. Stretch muscles targeted.
  2. Shower.
  3. Eat one serving of my post workout protein cookies (my protein bites)
  4. I also eat one slice of bread with butter.
  5. About an hour after my post workout toast and protein cookie I eat my second "meal". First meal is breakfast 3 hours before the workout.

Useful training posts to maximize your results:

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Other Gymming at Home with Fitness Adaptations weekly workouts at 11am:

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Need a coach? Check out free and paid online fitness coaching packages. If you thinking of competing, see my bodybuilding contest prep articles that includes how to perform and how much cardio, programming, and more.

Do you want to become a personal trainer? Check out my how to become a personal trainer where I give you advice, tips, and resources to get you started.

Build your body step by step with the Perfect Body Shape Formula. First figure out, how much should I weigh for my height? and use these other sub steps included in the process:

Related steps:

Step 2, find your body fat by using this how to calculate body fat percentage article (this will be used to calculate current body fat mass and current lean mass).

Learn to control your calories, hunger, and making nutrition a lifestyle by learning about 96 hour fast, low carb diets such as ketogenic, what is keto for beginners, and mix that up with carbs using my fat cycling strategy.

Once your nutrition is programmed, then learn to workout. How should you be working out to get your ideal body type? How heavy? How many reps? How much rest? If you want to workout from home check out Gymming at Home - Essential Equipment to get my recommendations for tools, equipment, and workout schedule for my YouTube workouts. If you feel like you aren't ready for lifting weights and want to lose weight using a treadmill, check out my Proform Treadmill Review where I provide you with solutions to finding and executing treadmill workouts for overweight beginners.

Make sure you compliment your nutrition plan with a full supplementation guide:

Order your overall health, performance, fat burners, and protein powder from here: dotFit Customized Supplementation Program

One of the most important tools to help you on your journey are tools that will help you track your daily goals, best heart rate monitor, whether it's the Fitbit Charge 4, Whoop Strap 3.0, or calorie intake app. After your workout, make sure you clean up. Want to make it easy? Check out the Microfiber Duster Mop Slippers Review.

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