here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.


Tuesday, January 9, 2018

The Best Foods For Increasing Testosterone

Testosterone is a male sex hormone that affects more than just sex drive. The hormone is also responsible for bone and muscle health, sperm production, and hair growth. You can lose testosterone as you age, as well as from chronic illnesses.

Hypogonadism, also called low testosterone or low T, is often medically treated to prevent future health problems. Along with your doctor’s recommendations, you may consider potential testosterone-boosting foods as a natural complement to low T treatments. Two nutrients that are especially important to your diet are vitamin D and zinc.

Testosterone is the most powerful muscle building hormone in the body and is responsible for 

 increasing protein synthesis rates thus enabling you to build lean muscle mass tissue.


Tuna is rich in vitamin D, which has been linked to longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.

If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, such as salmon or sardines. Remember that moderation is key. Aim for a max of two to three servings a week to minimize your intake of mercury, which is found in seafood.


Topping the list is oysters. This may not be a food that you generally think about eating all that often, but it’s one to start adding to your menu.

The nice thing about oysters is that not only are they a good source of protein (which will help boost muscle building itself!) but more importantly, oysters are loaded with zinc.

Zinc is necessary for the formation of testosterone in the body and men who are zinc deficient are normally also low in testosterone as well.

Try adding these to your plan once a week and get ready to see enhanced progress. Supplementing with a product that contains zinc will also be of great benefit.


Need a quick snack on the go? Try cashews. Cashews are an excellent source of healthy fats as well, which will help promote optimal levels. They are also very low in sugar and carbs, which is another important thing you’ll want to look for in testosterone boosting foods.

Consuming too much sugar in your menu will quickly cause testosterone levels to become suppressed, so higher fiber, low sugar foods are going to be your best option.

Low-fat milk with vitamin D

Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can keep men’s bones strong too. The vitamin D content may also keep testosterone levels in check.

Make sure you choose a carton that’s fortified with vitamin D. Choose low-fat or skim versions. They have the same nutrients as whole milk without all of the saturated fat.

Egg yolks

Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.


There are real health concerns about the overconsumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to cancers, such as colon cancer. Still, certain beef cuts have nutrients that can boost testosterone. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc. To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.

Monday, January 8, 2018

Best Shoulder Training for Huge Delts

When it comes to building an aesthetic physique, the area of the body that is often overlooked is the shoulders. Why are shoulders so important? One word: Balance. Many beginners and veterans alike focus most of their effort on the top four areas: the legs, the arms, the chest, and the back. Now these muscle groups should absolutely be the focus of your workout foundation; however, in order to form an evenly shaped physique and build maximum strength, you need to give attention to the rest of the muscle groups that are hungry for attention.

1 – Posterior Delts

Generally speaking, three or four good work sets of one rear-delt isolating movement should suffice. Work sets are simply sets that aren't warm-up sets, thus they're taken to concentric failure, or within a rep or two of concentric failure.

One direct exercise might not seem like much, but remember that one of the functions of the rear delts are to externally rotate the humerus. So, if you're doing some sort of shoulder external rotation exercise each week (like you should be), along with your back training, a few sets of one exercise will probably be enough.

However, if your rear delts are seriously lagging in development, then do two rear-delt isolation exercises. Keep each of them to just three sets. Here are three effective exercises to choose from:

    Rear-delt cable extensions (aka kickbacks)
    Prone rear-delt kickbacks (on an incline bench)
    Incline kickbacks with external rotation

Be aware that these aren't triceps kickbacks. These are more of a reverse flye movement where you don't bend your elbow and you kick your arm back using only your rear delts, which is why I call them rear delt kickbacks.

Avoid retracting your shoulder blades so that you isolate the rear delt. Keep in mind that the function of the rear delt is simply to move the humerus back, not bring the shoulder blades together. I cue this by telling people to keep their scapulae still and then bring their arm back by "pinching" with their rear delts. If you do it right, you'll know what I mean by pinching.

Regardless of what exercises you do for your posterior delts, there are a few biomechanical principles to keep in mind. For starters, to maximize the work of the rear delt, train it in its optimal line of pull, which is with your shoulder abducted (away from your side) ~30-45 degrees.

Likewise, the pinky side of your hand should lead the way. That lines up the posterior delt so that it'll do the brunt of the work.

When isolating the rear delts, the challenge for most people is to actually isolate them and feel a good, strong contraction. For that reason, generally stay on the higher-rep side, 10-15 reps. Going heavier with fewer reps every once in awhile is certainly valid, but wait until your rear delt neuromuscular efficiency is really good before you go heavy.

2. Anterior Delts


It’s a good idea to nearly always do some variation of an overhead press in your shoulder workout. Pressing overhead is a fundamental movement pattern.

That overhead press should be a free-weight variation, whether done with barbell or dumbbells. Doing so will help keep your shoulder stabilisers working properly, which will help keep your shoulders healthy.

If your anterior delts are a strong point, then focus primarily on the overhead press, with the occasional front raise variation thrown in. This, combined with the stimulation they’ll receive in your chest training, should be all they need.

If you need to actually bring up your front delts, then you would generally want to do one front-raise exercise in addition to overhead pressing.

The two best overhead press exercises are the basic barbell press (seated or standing) and the basic dumbbell press, done seated or standing. While many overhead press set/rep schemes will work, it’s best to stay around 4 x 6-10, but 5 x 5 and 3 x 8-12 are also solid options that should be implemented fairly regularly.

When it comes to isolating the anterior delts via front raises, alternating dumbbell front raises are the way to go, but barbell front raises are an effective alternative.

Regardless of the front raise variation you choose, make sure to raise the bar to, 110 degrees, roughly level with the top of your forehead. That’s where peak contraction of the anterior deltoid occurs, not at 90 degrees, which is where a lot of people stop.

When doing one of these front raise variations, generally stay in the 3 x 10-12 range, occasionally going as heavy as 6-8 or as light as 12-15.

3 – Middle Delts

If you want bodybuilder-looking shoulders, you should always include a lateral raise variation to emphasize the middle delts, the most fundamental of which is the standing dumbbell lateral raise.

While a lot of people do lateral raises, most don't do them correctly.

To optimize the line of pull of the middle delts, your palm should be facing down in the top, contracted position. Or if you really want to fine tune this, tilt the thumb-side of the dumbbell down a few degrees so that the pinky-side is up.

Likewise, your wrist, elbow, and shoulder should all be level at the top. Another way to think about it is that the pointed part of your elbow (aka, the olecranon process) should be pointing straight backward, not down toward the ground.

At the top of the movement, most people tend to have the thumb-side of the dumbbell tilted too high and their wrist higher than their elbow. That's because this movement pattern allows the more dominant anterior deltoid to help out more than you want it to.

People who have overactive upper traps also tend to shrug the dumbbells as they near the 90-degree finish position. To avoid this, think about pushing the dumbbell away from you, toward the sides.

Don't worry about doing any other lateral raise variation until you've gotten your form down on the basic dumbbell lateral raise. When you're ready for some variations, try behind-the-back cable laterals, finishing in the same position mentioned above.

For more variation, you can change the point of maximum tension (and stimulus) by doing one of the following unilateral versions:

  1- Lying on your side on an incline bench. Your stopping point is 90 degrees of shoulder abduction, where peak contraction of the middle delts occurs.

  2- Leaning your torso to the side you're working.

If you need to bring your middle delts up, typically do three sets of two different shoulder abduction (lateral raise) exercises. Do one with 3 sets of 8-12 and the other with 3 sets of 12-15. And, as is always case, go heavier or lighter every once in awhile.

Two Solid Workouts

Here are two fundamental, programs, each addressing a different shoulder weakness:

1. For lagging middle and posterior delts (but good anterior delts):

    Exercise                                                   Sets       Reps

A     Barbell Overhead Press                          4         6-8
B     Dumbbell Lateral Raise                          3         8-12
C     Cable Lateral Raise (behind back)          3        12-15
D     Rear-Delt Dumbbell Kickback               4        10-15

2. For lagging anterior delts (but good medial delts):

    Exercise                                                Sets     Reps
A     Dumbbell Overhead Press                  4        6-10
B     Barbell Front Raise                             3       8-12
C     Dumbbell Lateral Raise                      3       8-12
D     Rear-Delt Dumbbell Kickback           3       12-15

Thursday, November 30, 2017

4 Training Techniques For Muscle Fullness & Roundness

I'm sure you've noticed how some guys seem to have muscles that are so full and round that they seem to jump right off their bones, while we mortals have muscles that are visually less voluminous, maybe even flat.

Well, this article is for those of us in the latter group who could use a boost in muscle fullness.

Although we may never be able to match the genetically gifted freaks of fullness like current Mr. Olympia Phil Heath or former almost-Mr.-Olympia Flex Wheeler, we can all significantly, even dramatically, increase the fullness of our muscle bellies by using one or more of the following strategies.

1. Increase Time Under Tension

Time under tension (TUT) is about the amount of time the working muscle is under tension, as in contracting, during a given set.

Whether it’s concentric, eccentric, or isometric, muscle contraction increases the tension within a muscle. For purposes of filling out flat muscles, it’s the effects of a longer TUT, specifically the effect of blood vessel occlusion.

When a muscle is contracting, the blood vessels within it are squashed to the point of being occluded, dramatically reducing blood flow to that muscle.

The longer the muscle is contracting, the longer the blood flow is stopped. Your heart is still pumping blood during your set, so this occlusion results in more blood volume building up on the upstream side of the working muscle.

When your set is completed and the muscle relaxes, blood rushes into the muscle.

The longer the blood is occluded, the higher the volume of blood suddenly surging into the muscle. To literally feel this at work, do push-ups for five seconds and note the pump you get after. Now rest a couple minutes and then do push-ups for 30 seconds, again noting the subsequent influx of blood.

Whether you call it hyperaemic super-compensation or a pump, this sudden surge of blood flow and increased blood volume increases the pressure within the muscle. However, what we’re after is the increase in outward pressure, this increase in blood volume places on the tough, dense, fascia that surrounds the muscle.

Fascia isn’t easy to stretch, but over time it does respond to pressure by expanding and subsequently causing an increase in the volume and visual fullness of the muscle it surrounds.

Increasing TUT does, in fact, lead to an increase in muscle fullness. It takes time, no doubt, but it does occur. Using more resistance and a higher rep speed is advantageous in terms of motor unit recruitment (a.k.a. recruiting more muscle fibres).

Instead of prolonging TUT by doing reps more slowly with a lighter weight, it’s better to still move the weight quickly (at least concentrically) and to only lighten the weight as much as is needed to increase the TUT to around 45 seconds or so.

If a set takes less than 30 seconds, it’s not going to be optimal in terms of increasing intramuscular pressure. But, going longer than 60 seconds isn’t generally optimal either, because it requires using a weight that is too light. Performing a TUT of about 45 seconds is the target.

2 – Do More Volume

Our body is an amazingly adaptive biological 'machine' of sorts. It does its best to respond to everything we throw at it by adapting and coming back even more ready to tackle that particular task. Doing a high volume training session is no exception.

By volume we're talking the combination of sets and reps. In essence, it's the overall amount of work a muscle does during a workout. More work means more energy is needed to fuel that work. When we're talking fuel for muscle contraction, we're talking muscle glycogen...the stored carbs within a muscle.

Let's say you're going to apply the above fascial expansion rule-of-thumb and do sets of, for example, twelve reps during your chest workout. Doing 10 sets of 12 reps uses far more pectoral glycogen than does doing just two sets of 12. (Keep in mind that glycogen comes from the muscle being worked.)

A neat thing happens when we do a training session with enough volume to deplete muscle glycogen within a muscle. The body responds by trying to store more muscle glycogen in that muscle so that you're better able to handle the same workout the next time around.

The short-term increase in muscle glycogen is called glycogen supercompensation. This results in your muscles temporarily being able to store more glycogen than they could normally hold – say 120% vs. the normal 100%.

In the long run your body is still working to gradually build the capacity to store more glycogen, and it will if you keep taxing glycogen stores. So this increase in muscle glycogen is both a short-term and long-term strategy.

Although we're not arbitrarily concerned about more intramuscular glycogen storage, we are concerned about muscle fullness. And a muscle that stores more glycogen is a rounder, fuller, muscle.

3 – Optimize Rest Periods

Similar to the first strategy, optimizing rest periods between sets relates to maximizing blood volume and pressure within the muscle.

Imagine doing a killer set that really has you pumped to the max, feeling like your skin is going to tear at any moment. Now let's say you decide to rest 3 minutes in order for your body to remove lactic acid, buffer hydrogen ions, and replenish creatine phosphate (CP) stores as much as possible. In terms of performance on the upcoming set, this is a great idea.

But in terms of sustaining the increase in intramuscular blood volume, resting 3 minutes is not a good idea. You can probably feel your imaginary pump fading just thinking about resting 3 minutes.

Remember, fascia is a tough, dense type of tissue. It doesn't just expand because a little pressure is put on it for a few moments. Instead, it takes copious amounts of sustained pressure to eventually get it to expand.

So in order to maximize fascial expansion and muscle fullness, once you've got a muscle full of blood, you wanna keep it full of blood for as long as possible. Doing so provides more of a stimulus for fascial expansion.

As with every technique, there are pros and cons. If you resume your next set too soon, your performance on the following set will suffer. As mentioned above, it does take time to clear waste products and replenish CP stores, both of which are important if you plan to get a decent number of reps on the following set.

On the other hand, rest too long and you're going to release the outward pressure on the fascia.

This is certainly a time when paying close attention to your body will come in handy. By paying close attention to the tightness and fullness after a set and, especially, when that fullness begins to dissipate, you can finely tune your rest periods to optimize fascial stretch.

Also take note – as in literally in a notebook/training log – of your performance on the next set. If you get 15 reps on set one but only six reps on set two, then you didn't rest long enough.

If you combine your attentiveness to the dissipation of intramuscular pressure with your performance on subsequent sets, you can finely tune your rest periods for fascial expansion better than I could prescribe a specific rest interval.

With that being said, if you're like me and sometimes just wanna stick to a given rest period without occupying your mind with such details, then go with a rest period of about 45 seconds. Thirty to sixty seconds is a good range to stay within. Generally err toward the lower side on less taxing things like biceps curls, and toward the longer end on more taxing movements like squats...that is if you're ever feeling froggy enough to try squats with just 60 seconds of rest.

4. More Volume

By volume it’s the combination of sets and reps. In essence, it’s the overall amount of work a muscle does during a workout. More work means more energy is needed for that work. This is about muscle glycogen, the stored carbs within a muscle.

Let’s say you’re going to apply the above expansion and do sets of, for example, twelve reps during your chest workout. Doing 10 sets of 12 reps uses far more pectoral glycogen than does doing just two sets of 12. (Glycogen comes from the muscle being worked.)

When we do a training session with enough volume to deplete muscle glycogen within a muscle. The body responds by trying to store more muscle glycogen in that muscle so that you’re better able to handle the same workout the next time around.

The short-term increase in muscle glycogen is called glycogen super-compensation. This results in your muscles temporarily being able to store more glycogen than they could normally hold.

In the long run your body is still working to gradually build the capacity to store more glycogen and it will if you keep taxing glycogen stores. So this increase in muscle glycogen is both a short-term and long-term strategy.

Although we’re not arbitrarily concerned about more intramuscular glycogen storage, we are concerned about muscle fullness. A muscle that stores more glycogen is a rounder, fuller, muscle.

As with any training adaptation, this isn’t something you’ll necessarily see after a high volume workout, but it is something you’ll notice over time.

If you’ve already been using a relatively high volume of training, then you’re not growing experience, if any, adaptation, simply because you’ve already been doing it. The same applies to increasing TUT.

The other reason you may not see and experience the muscle fullness that you should isn’t training related, it’s diet related. If you don’t consume enough carbs, especially in the post-workout window of increased sensitivity to glycogen storage, then your body simply doesn’t have the fuel with which to fill your muscles up with glycogen.

Glycogen is simply stored carbs, not stored protein or fat. You have got to put ample carbs in your body to fully replenish muscle glycogen stores.

It’s worth pointing out that, if you’re chronically storing more glycogen within the muscle, the surrounding fascia is also receiving the pressure to stretch.

But you must keep in mind that volume and intensity simply must be inversely proportional to allow for complete muscular and nervous system recuperation. So, avoid the temptation to take every set of a high volume program to failure.

Wednesday, November 22, 2017

Lat Pulldown Exercise: A Back Sculpter

Lat Pulldown

The Lat Pulldown is a core mechanic of most back and lat workouts. Try not to cheat by using your body weight to aid you in lifting the weight down. Instead, try to focus on squeezing your lat muscles, and drawing your power from your entire back region. Alternative grips such as, narrow grip and underhand grip, are possible, start with a slightly wider than shoulder width stance when starting out.

Here are 5 lat pull down variations:

1. Wide-Grip Lat Pull-Down

If your main objective is to increase your back’s width, go for wide grip lat pull downs. They better stimulate the teres major and upper lat fibres, in addition to working the biceps, forearms, triceps, rotator cuff muscles and posterior deltoids. Still, avoid taking an excessively wide grip as this will reduce the range of motion and increase susceptibility to injury. One of the greatest benefits of this variation is increased pull up strength. Make sure to squeeze and retract your shoulder blades for maximum muscle activation, and avoid relying on momentum to do your muscle’s work.

2. Behind-the-Neck Lat Pull-Down

This variant may place undue stress on the shoulders in people with an inflexible shoulder girdle, for many others it can be the best back builder in their routine. The range of motion will allow for a stronger overall contraction and lead to bigger gains, as long as you keep your form in check and start with a lighter weight. If you don’t have shoulder mobility issues and you’re looking for the lat pull down that will give you the most for your back.

3. V-Bar Pull-Down

The V-bar pull down will help you emphasise the centre of your back, while still working your lats. Training these muscles will provide support for core movements and improve your stability and performance in all athletic pursuits. With a secure grip on the V-bar attachment, slowly pull the weight straight down until it’s about even with the middle of your chest, focusing on the contraction of the back muscles. Lean back a bit more than usual to better engage the lats and complete the full range of motion. Also, strive to achieve a full stretch at the top of the movement.

4. Reverse Close-Grip Lat Pull-Down

This variant is best for building thick, full lower lats that go all the way down to the waist. Take a close grip, underhand grip on a lat bar attached to the high pulley of a lat pull down station and keep your chest up and lower back arched as you pull the bar down to your chest. Keep in mind that the closer your hands, the more you will involve the muscles in the centre of your back.

Reverse grip pull downs stimulate the development of the lats by improving the range of movement in the shoulder joints and scapula, while also increasing shoulder stability by engaging the traps and biceps.

5. Single-Arm Lat Pull-Down

Unilateral exercises are tough to beat when it comes to improving mind muscle connection and maximising contraction. Add a few lighter sets of single arm lat pull downs at the end of your workout. Perform every rep in a slow and controlled motion and hold the bottom position for a few moments before returning back to the top. As you pull the handle down, squeeze your elbows to your side as you flex it. Avoid completely returning the weight in order to keep tension in the working muscles.

Tuesday, November 21, 2017

The Back and Biceps workout

Despite the growth of exercise styles like CrossFit, circuit training, and group training, split routines will never go out of style. Why? Because they get results.

Most back exercises require you to pull the weight you're lifting towards your body. Doing so incorporates your biceps. This makes it very common for weightlifters to exercise their back and biceps on the same day. If you want to begin a back and biceps workout, plan to perform this workout once per week. This allows time for your back and bicep muscles recuperate properly and grow back bigger and stronger.

The Back and Biceps workout :


Barbell Biceps Curl – 4 x 8-12

Incline Dumbbell Biceps Curl – 4 x 8-12

Cross-Body Hammer Curls – 4 x 12


Underhand-Grip Barbell Rows – 4 x 8-12

Wide-Grip Lat Pulldowns – 4 x 8-12

Pull-Ups – 4 x 8-10

Back Extension – 4 x 12

Some notes:

Before starting the biceps curls do a couple of warm-up sets, without going to failure. When doing the pull-ups perform the eccentric(negative) part of the movement slowly, going for 4 to 5 seconds on each rep until you reach full extension at the bottom. You can even use and assisted pull-up machine if you are having trouble finishing all the reps.


Tuesday, October 10, 2017

The Benefits Of Bodybuilding

Bodybuilding supplements are popular formulations when it comes to fitness and health. They are mainly made up of ingredients that will not just help in improving your performance but even the body composition. There are in fact a lot of benefits that can be enjoyed with bodybuilding supplements.

Bodybuilding supplements advantages and features

Depending on the way you use such supplements, bodybuilding products can help to lose or gain weight. You can prepare some supplements through mixing them with water. Generally, drinking the mixture before eating your meals will help to lose weight as it has the fat burning mechanism. On the other side, drinking concoction after the meals will let you gain weight through storing and utilizing the carbs from the food you eat.

Further, these bodybuilding supplements help in faster muscle recovery. This is vital because after each workout session, the muscles acquire microtears from lifting the weights. Thus the supplements address presence of these microtears directly through mending the regions with the help of natural healing system of the body.

How to use bodybuilding supplements?

When using such supplements, you have to follow some guidelines otherwise they may cause severe reactions that can in turn lead to many health issues. Gastric problems and diarrhea are some problems that are linked with overdosing of the supplements such as nitrogen oxide and creatine. The supplements thus need to be consumed in a proper way. Taking too much of the dosage than prescribed will not help to improve your body and may instead delay your muscle growth. The present market is just swarming with many bodybuilding supplements that contain whey proteins, creatine, glutamine, fish oil, thermogenics and nitrogen oxide.

More benefits of bodybuilding supplements

Bodybuilding supplements further help to improve the brain function. Apart from giving you the feeling of improved mental alertness all through the day, the natural ingredients of these products can help a lot to reduce presence of mental exhaustion or fatigue. In long run, such effects can keep one going not just during workouts but even during resting time.

So, if you are new to the world of bodybuilding, the very first thing that you need is protein. The foremost step to take towards building great muscles is high quality protein. The whey protein is just perfect for taking within half an hour after the workout as it absorbs fast in the muscles. But if you wish to have slow absorbing protein, you should think of casein and this is more apt to be taken before bed because it absorbs slowly. Thus, whether you are looking forward to be a professional bodybuilder or have muscles just to impress others, protein supplements can be the solution.

The additional part of your bodybuilding regime is glutamine. If you are thinking of having a quality bodybuilding supplement that can offer you great results, then trying glutamine products can be of much use. Glutamine helps to improve the overall wellbeing and benefits your health in many ways. It further helps in muscle development and stops the body from actually breaking down the muscle tissues.

So, if bodybuilding is your aim, try the natural and reliable bodybuilding supplements along with proper diet and regular workout.

 Bodybuilding Muscle Growth Tips

Many medical professionals have agreed that the core of good health lies in one’s ability to combine a healthy diet with a positive exercise program; however, individuals who are unable to do this (and do not possess the correct genes) may look to use health supplements.  This being the case, it then makes sense for those who are looking to tone and shape their bodies to utilize body building supplements as a means of growing muscle mass and increasing body strength.

The greatest benefit bodybuilding supplements offer is that they not only increase muscle mass, but also provide nutrients to the body.  The supplements contain all nutrients required by the body to enhance an individual’s ability to perform optimally as an athlete.  By ingesting a tablet or drinking a protein drink, the individual will receive an instant delivery of the nutrient to the muscles and tissues optimizing physical strength and muscle growth during workouts.  It should also be noted that this instant delivery of nutrients benefits muscle tissue throughout the body increasing body tone as well as body strength.

Thursday, September 28, 2017

6 Kettlebell Exercises To Burn Fat & Get Ripped

5 killer exercises to get your heart rate racing and your body pumping to burn fat, get fit and look ripped! If you want this HIIT (high intensity interval training) routine to work, you need to be willing to push yourself – resting and catching your breath after each individual exercise will make you feel better and make the routine seem easier, but you won’t benefit in the long run.

What you’ll need to complete this HIIT circuit –

A kettle bell (16kg or 20kg)
Some room
A stop watch or timer
Ideally you need to do each individual exercise for 30 seconds, but if you can handle it, set the time to 60 seconds per exercise – it’ll be worth it!

1 -Kettle Bell Swings

Select a kettle bell at a comfortable weight. The weight should be a challenge as anything too easy will not push you enough during the routine. For example; I am 5ft 9in tall, weigh 75kg and use a 20kg kettle bell.


Stand with your feet just wider than shoulder width apart with the kettle bell resting on the floor, between your legs.
Keeping your back straight, bend at the knee and take hold of the kettle bell.
Swing the kettle bell forward until it is at eye level.
Remember to keep you arms straight.
Keep your back in a straight position – you shouldn’t bend / lean forward.
Thrust your hips forward and extend from the knee.
When in the upright position you are half way through the movement.
As the the kettle bell swings back, remember to reverse all the previous steps without the bell touching the floor.
When the kettle bell is between your legs again but not resting on the floor, repeat from step 3.

 2 -Kettlebell Deadlift

The deadlift adds muscle to your hips, hamstrings, glutes, and back. It also ingrains a good hip-hinge—the process of bending forward at your hips while keeping your lower-back flat and bending your knees slightly—necessary in almost every kettlebell move.


Stand shoulder-width apart with the kettlebell between your legs and the handle inline with the bony part of your ankles. Bend from hips and grab the kettlebell with both hands. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat.

Squeeze the handle hard, pull your shoulders backward, and crush your armpits. Lift the kettlebell by pushing through the ground, not by pulling up. Stand tall and squeeze your glutes at the top. On the way down, place the kettlebell at the same exact spot you lifted it from.

 3 -Kettlebell Swing

The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.

Adding the swing to your workout will absolutely improve your athleticism. It is, however, one of the most butchered exercises on Earth. Start with the kettlebell deadlift first—it will build a great foundation and teach good technique.


Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Imagine propelling the kettlebell to a target in front of you.

Here are the two most common problems you’ll encounter:

1. “Squatting” the kettlebell swing. At the bottom of the swing, your torso is too upright and your knees are too far forward: it looks like a squat. This happens because you haven’t mastered the deadlift yet.

Work on your kettlebell deadlift and then retry the swing. Only bend your knees slightly.

2. Too much arms. Your arms should feel like noodles because it’s the hips that propel the movement. Instead, use a towel swing: wrap a towel around the kettlebell handle and grab the ends of the towel. Then, swing the kettlebell.

With a correct swing, the kettlebell should reach around the height of your belly button or chest, no higher.

4 - Kettlebell Lunge with Bicep Curl

This will engage you core and work on your balance as well as leg and arm strength.


Hold the kettle bell in your right hand.
Lunge forward with your right leg until your knee is bent at almost 45 degrees.
Once in the lunge position, do one full bicep curl.
After the bicep curl, bring yourself back to the initial standing position.
This is one repetition – continue this full movement until the time is up.
Once the timer has elapsed, change sides and go again working on the opposite arm and leg.
Remember to always keep your back straight and to not bend or arch your back.

5 -Kettlebell Single-Arm Clean & Press

Again, working on your balance by engaging your core, this exercise is primarily about shoulder strength.

Starting with the kettle bell on the floor, on the inside of your right leg.
Stand with your feet approx. shoulders width apart.
Bend at the knee and in a clean motion, bring the kettle up to you shoulder.
The final part of the exercise is to press the kettle bell above your head.
The aim is to complete part 1 and part 2 seamlessly.
Once you’ve completed the right side for the selected 30 or 60 seconds, swap side and start again.
You should always keep your back straight as before to prevent and straining or injury.


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