Triple Ladder Sweat Session – Kettlebell workout using Dumbbells:
- Single DB Swings x (10/10/10/10)
- Single DB Swing and Upright Row Alt. – 20 SC
- Single DB Snatch Alt. – 10 SC
- Double DB Swings x 20
- Double DB Split Jerks x 10 SC
- Double DB Cleans x 15
All the Full body KB and DB Routines to date on YouTube:
Check out the full playlist and other playlists: Kettlebell Dumbbell Full Body HIIT Routines
- Kettlebell and Dumbbell Workout Ep. 10 | Monster Ladder Circuit
- Kettlebell and Dumbbell Workout Ep. 09 | Drop Down Leg Killer
- Kettlebell and Dumbbells Workout Ep. 08 | Power Clean Power Jerk Series
- Kettlebell and dumbbell workout Ep. 07 | Head to Toe Circuit
- Kettlebell and Dumbbells Workout – Ep. 06 | Power and Twist
- Kettlebell and Dumbbells Workout – Ep. 05 | Mind to Core Mechanics
- Kettlebell and Dumbbell Workout – Ep. 04 | Joint control
- Kettlebell and Dumbbell Workout – Ep. 03 | Neuromuscular Stability
- Kettlebell and Dumbbell Workout – Ep. 02 | Sweat Burn Shred
- Kettlebell and Dumbbell Workout – Ep. 01 | Full Body Maximum Mobility
Get more knowledge and instructions in all things kettlebell:
- Kettlebell workout for legs
- Can you do kettlebell workouts with dumbbells?
- 7 benefits of kettlebell training
Don’t have a kettlebell but have dumbbells? Check out the Kettlegryp Dumbbell to Kettlebell Conversion Kit
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
- Is jump rope good for you
- Aqua shoes
Other Gymming at Home with Fitness Adaptations weekly workouts at 11am:
- Monday: Best workouts for the chest
- Wednesdays: Kettlebell workouts
- Fridays: Leg workouts for beginners
- Saturdays: Back workouts with dumbbells
The ultimate and most complete Health and Fitness Resources:
Need a coach? Check out free and paid online personal trainer packages. If you thinking of competing, see my contest prep articles that includes how to perform bodybuilding contest prep diet, amount of 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 weight training is a little too advanced or just not for you, though I wouldn't recommend not doing any weight lifting at all, check out my post, Proform treadmill review - Easy Workout Guide for Overweight beginners, and get started with a treadmill.
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
- Premium 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 competitions for beginners
- Frank Zane abs workout
- Frank Zane workout
- Encyclopedia of Modern Bodybuilding
- Better than steroids book