This was awesome! Used it on a busy morning before starting a long car drive with the family 😊 Used 12kg but did single hand swings and rack squats with 24kg. Thanks for sharing!
Wow this was a good workout! The warmup was harder than I expected 🥵. I’ve been trying to switch from 1 hour workouts 2-3x a week to 10 minute high intensity daily, and this will work perfectly! Thanks so much!!
Only used 7kg, but i was sweatin gi was doing 20-25 reps of the snatch. I think snatch, and cleans are crazy. They feel like sprints not gonna lie lol. Makes me respect those olympian lifters doing that with 300lb+
Good stuff! I’m exploring all of your workouts during my very early morning training routine and I find they really meet my needs. Thank you so much! Viele grüße aus Toskana!
Now that my gym is closed for almost a year duo to pandemic,... I used to do a lot of strength training, so not lifting heavy feels kinda waste of time. Tho I ofc know the kettbells will increase my overall strength in its own way. Love to test and learn from this channel 👍
Schönes knackiges workout was man auch zwei drei mal wiederholen kann. Mir sagt das mit der Abwechlung mehr zu als zwei bis drei minuten eine Übung zu machen.
Lebe..., great video again. I like the way you bring things down to movements, routines and understandable terms/words. One question: I notice that you curve your back outwards a lot for example with the clean, snatch etc. Is this an effect of the weight of the kettlebell or is there a reason for it?
Great question, Jorge! This is the concept of "counterbalancing" the weight (in the snatch). It's also a part of a solid rack position that (if done right) will bypass your lower back and put the brunt of the weight on your hips. It's a method that we've borrowed from kettlebell sport. - Gregory
Thanks for this video, Gregory. I have a few questions that you may share your experiences on and I hope you can bear with me. For some reason, my posts can become long winded :-) I had heart surgery 6 years ago and need first and foremost to keep my weight in check and make my heart do a bit of work too on a regular basis. These type of workouts are ideal for that. The guy in "Fit Father" who gears for over 40 clients advocates these type of metabolic workouts and they make sense. But one concern is that I might not be building up enough strength. The heaviest Kbell that I can use on this circuit is what I can strict press for 5 reps with (about 10-12kg at the moment) as the strict press is the weakest link I think for everybody. But is it enough to build strength in my legs? I think that I also need to clarify that the "strength" that i'm talking about is not the crazy strength that most strength training programs call for. I'm only looking for enough strength to slow down the muscle ageing process and to be able to function normally in life like lifting bags of shopping and walk with them or in my job I might have to lift the odd 20kg box between two very short distances. The one positive in the above program is that because you are doing alternating one arm swings and rack squats, you are doubling the volume of squats and swings for the legs. The next question would be "roughly" how would a 60 year old man with a heart condition program this? I'm capable of doing kettlebells 4 times a week no problem. So I was thinking of maybe doing a routine like on this video on a Mon, Weds and Friday as a metabolic strength and conditioning program to focus on my primary goals (Weight + Heart) and maybe on my day off from work on Saturday and to finish off the week, maybe do a non-ballistic or a "grind" strength day in a traditional weight lifting format. Perhaps maybe do "heavy" double Kettlebell deadlift, heavy single arm rows and floor presses and heavy goblet squats should cover all bases. And if its too much, maybe I can scale back the metabolic program to two days on Mon, Weds and do the Strength day on Friday and have the weekend off. I love walking and I do about 5-6 days a week of that too, so I have to take that into consideration as well. Your thoughts?
Hey Patrick. Thanks for sharing! Your first question: If you're concerned with combatting age, then kettlebells work fine. You can always tweak the exericses to make them a bit harder for strength gains - a great video suggestion I'm having on the list. Your second qustion: Your programming sounds good! We like to keep it simple stupid: 3-4 workouts per week/ 15-30 minutes of work/ 3 exercises that cover all human movements. I hope this helps! - Gregory
@@lebe-stark It help me enormously, Gregory. Thank you for your time and kindness. I totally agree with your "KISS" strategy. Your programs are very simple, but the duration of the work is too demanding at the moment for people like myself who have serious health and fitness issues. Also, I've been taught hardstyle and as we all know, some exercises are more taxing in this style and are less efficient ti do for the longer 2 min duration work that your programs require. I have only about a threshold of about 30-40 secs of effort for an exercise before I need to move onto another exercise. I did a routine over the weekend where I was doing 3 exercises, but I added a fourth to suit my set up. I did a clean and press, a goblet squat and a one arm DL, but I also added in an "around the body slingshot" as a "breather" and to break up the one arm DL. So it went like this, I did C&P (L) 30 secs, gob squat 30s, C&P (R) 30s, gob squat 30s, Slingshot (L) 30s, one arm DL (L) 30s, Slingshot (R) 30s, one arm DL (R) 30s and 1 min rest. That gave me 4 mins of work instead of 6 mins. I did enough rounds (5) to do 20mins of total work. I think that my main focus will be to concentrate on total work done per workout and try to eventually hit 30 mins of total work. How I get there does not really matter..... be it by 60 x 30s or by 15 x 2 minutes. I guess once I get the 30 minutes of work done and it leaves me nearly spent at the end of it is all that matters. I only did the above routine with only a 12kg kbell and I was smoked after it. I felt it this morning with a nice light soreness in my legs and arms....nothing crippling but I knew I did some work yesterday so my strength concerns with a light kbell were unfounded. It also had my heart rate continuously in the 75-85% range and even going to 90% at one stage at the end......so happy days for my cardiologist and my heart and weight loss goals!! Thanks again....much love from Ireland. Btw....you are in a lovely spot too. I toured on my motorbike around Lake Costance a few years back and spent some time in Konstanz. I stayed a bit on the German side of the lake too. I really loved it and have fond memories.
I feel that with a lighter weight to start, this is do-able for a couch potato like me. Will one round instead of two every week day condition my body to do it properly?
Great video! Btw I was curious if it’s a practical idea to have two kettlebells of significant weight difference (ie: 30-45lbs) and swapping between them every few weeks to keep your body adapting?
It depends on what exercises you want to do. If your current bell is not challenging you anymore, I'd opt in for the next increment (4 kg plus). - Gregory
@@lebe-stark It's a fair challenge for most of my exercises (I use 45lbs) I don't think it's wise to go higher though so I thought about mixing it up with slightly lower weights and increasing my intensity. Thanks!
Don't worry about calling stuff out; we're good with that! :) We've learned a lot from our TH-cam comments as well. The hyperextension of hips and knees is two things: 1. Counterbalancing the weight to compensate for gravity while the bell is in mid-air 2. Preparing for the rest position to stack the weight on the joints. Hope this helps! - Gregory
![อยู่คนเดียวกับเขา - ส้ม มารี (Zom Marie) [Official MV]](http://i.ytimg.com/vi/gq1cWAIQDLg/mqdefault.jpg)
Every workout you all do is warrior training, nothing fancy. Just pure grit .
This routine felt great! Doggo starts his warmups at 3:10 😂
Even the dog had to take a break
Love the opening stretch
This was awesome! Used it on a busy morning before starting a long car drive with the family 😊 Used 12kg but did single hand swings and rack squats with 24kg. Thanks for sharing!
Fantastic! - Gregory
Great work out. Really liked the music. Thanks!
Glad you liked it!
Wow this was a good workout! The warmup was harder than I expected 🥵. I’ve been trying to switch from 1 hour workouts 2-3x a week to 10 minute high intensity daily, and this will work perfectly! Thanks so much!!
You got this!
did 5 rounds of these once. it was brutal af.
Only used 7kg, but i was sweatin gi was doing 20-25 reps of the snatch. I think snatch, and cleans are crazy. They feel like sprints not gonna lie lol. Makes me respect those olympian lifters doing that with 300lb+
I don't remember watching that workout, i going to do it
Edit: is really good, i love it
Glad you like it!
Good stuff! I’m exploring all of your workouts during my very early morning training routine and I find they really meet my needs. Thank you so much! Viele grüße aus Toskana!
Super! Liebe Grüsse zurück aus der Schweiz! - Gregory
This is badass brother been learning from all I still need a very long way💪🏋️♀️🥊🥋
You & me, both!
You got this! We're all on a very long way brother! - Gregory
Looks like something that I like. Intense, short and full body work out. Im going to do this one for sure.
You got this!- Gregory
I did it with 16kgs and actually did 5 rounds pretty smooth. I sweat a lot. My snatch on the left side still needs some attention.
Awesome Mobility Work...
Glad you like it!
Great workout finisher!!💪🏾💪🏾
that doggo
Thanks You.
Now that my gym is closed for almost a year duo to pandemic,... I used to do a lot of strength training, so not lifting heavy feels kinda waste of time. Tho I ofc know the kettbells will increase my overall strength in its own way. Love to test and learn from this channel 👍
Thank you Dan! Hoping that your gyms may re-open soon. Maybe you won't even need to hit the gym after working with kettlebells? :) - Gregory
Schönes knackiges workout was man auch zwei drei mal wiederholen kann. Mir sagt das mit der Abwechlung mehr zu als zwei bis drei minuten eine Übung zu machen.
Als Abwechslung finde ich diese Art des Trainings top! Danke für dein Feedback! - Gregory
Great workout! Thank you for sharing!!
Glad you liked it!!
This is good, however, I would up the game by adding 10 burpees at the end of each round AND straight onto the next round for a real cool Finisher!!!
Good stuff will do this one for sure.
Have fun! - Gregory
Good home workout 👍😘 love it
great video
Glad you enjoyed it
This is great!
It's a BEAST of a workout! I'm starting to embrace more and more the hardstyle side of things; we're becoming hybrids! - Gregory
It seems like a good one.
Did you like it? - Gregory
@@lebe-stark Yes, a lot. I did it for 20 min instead of 10
Did this with a 16Kg, but did 4 rounds. I was a puddle of sweat by the end.
Great stuff! - Gregory
Unfortunately, the workout is completely overshadowed by the impossibly dope retrowave-psytrance combo soundtrack.
I see doggo, it's an instant thumbs up for me!
Das gefällt mir, das ist perfekt für die Mittagspause :-)
Yes! - Gregory
Lebe..., great video again. I like the way you bring things down to movements, routines and understandable terms/words. One question: I notice that you curve your back outwards a lot for example with the clean, snatch etc. Is this an effect of the weight of the kettlebell or is there a reason for it?
Great question, Jorge! This is the concept of "counterbalancing" the weight (in the snatch). It's also a part of a solid rack position that (if done right) will bypass your lower back and put the brunt of the weight on your hips. It's a method that we've borrowed from kettlebell sport. - Gregory
Thanks for this video, Gregory. I have a few questions that you may share your experiences on and I hope you can bear with me. For some reason, my posts can become long winded :-)
I had heart surgery 6 years ago and need first and foremost to keep my weight in check and make my heart do a bit of work too on a regular basis. These type of workouts are ideal for that. The guy in "Fit Father" who gears for over 40 clients advocates these type of metabolic workouts and they make sense.
But one concern is that I might not be building up enough strength. The heaviest Kbell that I can use on this circuit is what I can strict press for 5 reps with (about 10-12kg at the moment) as the strict press is the weakest link I think for everybody. But is it enough to build strength in my legs? I think that I also need to clarify that the "strength" that i'm talking about is not the crazy strength that most strength training programs call for. I'm only looking for enough strength to slow down the muscle ageing process and to be able to function normally in life like lifting bags of shopping and walk with them or in my job I might have to lift the odd 20kg box between two very short distances. The one positive in the above program is that because you are doing alternating one arm swings and rack squats, you are doubling the volume of squats and swings for the legs.
The next question would be "roughly" how would a 60 year old man with a heart condition program this? I'm capable of doing kettlebells 4 times a week no problem. So I was thinking of maybe doing a routine like on this video on a Mon, Weds and Friday as a metabolic strength and conditioning program to focus on my primary goals (Weight + Heart) and maybe on my day off from work on Saturday and to finish off the week, maybe do a non-ballistic or a "grind" strength day in a traditional weight lifting format. Perhaps maybe do "heavy" double Kettlebell deadlift, heavy single arm rows and floor presses and heavy goblet squats should cover all bases. And if its too much, maybe I can scale back the metabolic program to two days on Mon, Weds and do the Strength day on Friday and have the weekend off. I love walking and I do about 5-6 days a week of that too, so I have to take that into consideration as well. Your thoughts?
Hey Patrick. Thanks for sharing!
Your first question: If you're concerned with combatting age, then kettlebells work fine. You can always tweak the exericses to make them a bit harder for strength gains - a great video suggestion I'm having on the list.
Your second qustion: Your programming sounds good! We like to keep it simple stupid: 3-4 workouts per week/ 15-30 minutes of work/ 3 exercises that cover all human movements.
I hope this helps! - Gregory
@@lebe-stark
It help me enormously, Gregory. Thank you for your time and kindness.
I totally agree with your "KISS" strategy. Your programs are very simple, but the duration of the work is too demanding at the moment for people like myself who have serious health and fitness issues. Also, I've been taught hardstyle and as we all know, some exercises are more taxing in this style and are less efficient ti do for the longer 2 min duration work that your programs require. I have only about a threshold of about 30-40 secs of effort for an exercise before I need to move onto another exercise.
I did a routine over the weekend where I was doing 3 exercises, but I added a fourth to suit my set up. I did a clean and press, a goblet squat and a one arm DL, but I also added in an "around the body slingshot" as a "breather" and to break up the one arm DL. So it went like this, I did C&P (L) 30 secs, gob squat 30s, C&P (R) 30s, gob squat 30s, Slingshot (L) 30s, one arm DL (L) 30s, Slingshot (R) 30s, one arm DL (R) 30s and 1 min rest.
That gave me 4 mins of work instead of 6 mins. I did enough rounds (5) to do 20mins of total work. I think that my main focus will be to concentrate on total work done per workout and try to eventually hit 30 mins of total work. How I get there does not really matter..... be it by 60 x 30s or by 15 x 2 minutes. I guess once I get the 30 minutes of work done and it leaves me nearly spent at the end of it is all that matters.
I only did the above routine with only a 12kg kbell and I was smoked after it. I felt it this morning with a nice light soreness in my legs and arms....nothing crippling but I knew I did some work yesterday so my strength concerns with a light kbell were unfounded. It also had my heart rate continuously in the 75-85% range and even going to 90% at one stage at the end......so happy days for my cardiologist and my heart and weight loss goals!!
Thanks again....much love from Ireland. Btw....you are in a lovely spot too. I toured on my motorbike around Lake Costance a few years back and spent some time in Konstanz. I stayed a bit on the German side of the lake too. I really loved it and have fond memories.
I feel that with a lighter weight to start, this is do-able for a couch potato like me. Will one round instead of two every week day condition my body to do it properly?
So this 10 min will be enough for workout ?
Came for the workout...stayed for the music
Synthwave is fire brother! I got them from here: streambeats.com
@@lebe-starkvery cool, i love the tunes ya'll use during the workouts.
Jr. Coach Gypsy barking out some tips - *bark-bark CHEST UP!
Good one! :) - Gregory
3:10 😄😄🐶
Great video! Btw I was curious if it’s a practical idea to have two kettlebells of significant weight difference (ie: 30-45lbs) and swapping between them every few weeks to keep your body adapting?
It depends on what exercises you want to do. If your current bell is not challenging you anymore, I'd opt in for the next increment (4 kg plus). - Gregory
@@lebe-stark It's a fair challenge for most of my exercises (I use 45lbs) I don't think it's wise to go higher though so I thought about mixing it up with slightly lower weights and increasing my intensity.
Thanks!
Looks like the RKC deep 6 workout.
Check the description! :) - Gregory
i had trouble not watching the dog
What weight is this kettlebell?
Russian style workout 👌
Yes! - Gregory
Damn what weight are you using?
I‘m using a 24 kg kettlebells; as it‘s done by the creator of this workout, Scott Iardella. - Gregory
Why do your hips look like they hyperextend in between reps? I'm sure you're aware of doing this so I'm not calling you out, just curious as to why.
Don't worry about calling stuff out; we're good with that! :) We've learned a lot from our TH-cam comments as well.
The hyperextension of hips and knees is two things:
1. Counterbalancing the weight to compensate for gravity while the bell is in mid-air
2. Preparing for the rest position to stack the weight on the joints.
Hope this helps! - Gregory
My dog does the same. But I put her in her cage when the kettlebell comes out.
What breed you got? - Gregory
This complex is not original from you, right???