Flow for performance – Kettlebell workouts:
- Single kettlebell swings x (10/10/10)
- Single kettlebell Single Leg Deadlift to Reverse Lunge x 5/5
- Single kettlebell Basic to Outside Swing x 10
- Around the Worlds 10/10
- Double kettlebell swings x 15
- Double kettlebell side to side rocking swings x 10 Double Count
All about kettlebells resources:
- Kettlebell workouts
- Can you do kettlebell workouts with dumbbells?
- Don’t have a kettlebell but have dumbbells? Check out the Kettlegryp Dumbbell to Kettlebell Conversion Kit
All the latest kettlebell complex circuit workouts to date with routine focus:
- Kettlebell workouts complex circuits – Ep. 18 | Swings Cardio and Stability
- Kettlebell workouts – complex circuits Ep. 17 | Triple Ladder Sweat Off
- Kettlebell workouts – complex circuits Ep. 16 | On a 4 day fast workout
- Kettlebell workouts – complex circuits Ep. 15 | Simple but Effective
- Kettlebell workouts – complex circuits Ep. 14 | Triple ladder shredding session
- Kettlebell Workouts – Complex Circuits Ep. 13 | Shred Fat Away
- Kettlebell Workouts – Complex Circuits Ep. 12 | Olympic Power and Cardio Basics
- Kettlebell Workouts – Complex Circuits Ep. 11 – Olympic Basics
- Kettlebell workouts – Complex Circuits Ep. 10 | Chest and arms flow
- Kettlebell Workout – Complex Circuits Ep. 09 – Single Double Flow | Focus Twist and Turn
- Kettlebell Workout – Complex Circuits Ep. 08 | Full Body Control
- Kettlebell Workouts – Complex Circuits – Single Double Flow | Ep. 07 – Power Drive Stability
- Kettlebell Workouts Complex Circuit Ep. 06 – Get up and Press
- Kettlebell Workouts Complex Circuit – Ep 05 | Olympic Power
- Kettlebell Workouts Complex Circuit Ep. 04 – Windmill Workout
- Kettlebell Workouts Complex Circuit Ep. 03 | Single Double Flow – Core and Power
- Kettlebell Workouts Complex Circuit Ep. 02 | Single Double Flow – Full body HIIT
- Kettlebell Workouts Complex Circuit Ep. 01 – Double Flow – Full Body Burn
Check out the kettlebell complex circuit playlist on Youtube:
Kettlebell workout full body | Complex YouTube routines
Preworkout ritual:
- 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)
- Take one serving of my fat burner (30mins to one hour before the workout)
- Put on band (https://amzn.to/2S8emjF) for my medial epicondylitis “golfer’s elbow”.
- Make sure my fitbit charge 4 (https://amzn.to/2Y5zZ80) and whoop strap (https://join.whoop.com/#/12DE1D) are charged and set up.
Post workout ritual:
- Stretch muscles targeted.
- Shower.
- Eat one serving of my post workout protein cookies (my protein bites)
- I also eat one slice of bread with butter.
- 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:
- How to improve range of motion
- How to lose weight by walking
- How long to rest between sets
- Benefits of cardio exercise
- At home workouts plans
- Posture corrector reviews
- Jump rope to lose weight
Train with Fitness Adaptations live on YouTube!
Gymming at Home with Fitness Adaptations
Other Gymming at Home with Fitness Adaptations weekly workouts at 11am:
- Mondays: Best workouts for the chest
- Wednesdays: Kettlebell workouts
- Friday: Back workouts for mass
- Saturday: Leg workouts at home
The ultimate and most complete Health and Fitness Resources:
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:
- Fat burning pills - Thermaccel
- Vitamin D supplements
- Best protein powder
- Pre workout drinks
- Do multivitamins work?
- Glucose metabolic support
- Immune System vitamins
- Mushroom supplements
- Benefits of smoking hemp flower
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.
Check out these other topics and books that I highly recommend: (My article and purchase)
- Bodybuilding Competition for Beginners
- Frank Zane abs workout
- Frank Zane workout
- Encyclopedia of Modern Bodybuilding
- Better than steroids book