Full body with Jump Ropes – Single kettlebell beginners Ladder 1:
- Swings (Double Handed/Single Handed) 10/10/10/10
- Jump ropes x 50
- Single kettlebell clean and thrust x 10 alternating
- Jump ropes x 100
- Squat flip jump x 10
- Jump ropes x 50
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 single kettlebell workouts to date with routine focus:
- Ep. 17 | Cardiovascular Endurance
- Ep. 16 | All about the Swings Flow
- Ep. 15 – It’s all about the Swing and Performance
- Ep. 14 – Full Body Performance Flow
- Ep. 13 – Marathon Flow
- Ep.12 – HIIT Workout Flow
- Ep. 11 – Legs Back Biceps Flow
- Ep.10 – Advanced and Technical Flow
- Ep.09 – Fullbody Flow Workout
- Ep.08 – Complex Moves
- Ep.07 – Cardio is Hard Yo
- Ep.06- Double Flow HIIT Workout
- Ep.05 – Back and Biceps Flow
- Ep.04 – Full Body Flow and HIIT
- Ep. 03 – Full Body Flow HIIT
- Ep. 02 – Full Body Flow HIIT – Advanced
- Ep.01 | Full Body Flow HIIT workout for beginners
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
- Do posture correctors work
- Jump rope benefits
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
- Fridays: Leg workouts at home
- Saturday: Back workouts for mass
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 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 fasting for 96 hours, 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 contest prep guide
- Frank Zane abs workout
- Frank Zane workout
- Encyclopedia of Modern Bodybuilding
- Better than steroids book