Probably your best video to date!! I just turned 50 and hear all of the science on building muscle for longevity. I am always going back and forth between lifting and KBs and which direction should I go. A great combo program is my ideal program.
Hi Lebe! Been loving your videos and tips. Has helped me save time and increase my strength and form, however for the life of me I cannot seem to do a good push up 😂 what are your cues for pushups ? And/or an exercise I can start with instead? Thanks for the awesome content!!!
I included the calisthenics "warm-up" of dips, pushup, squats, pull-up (plus I added suitcase carry) 10x2 normally ( combined with a 6 exercise routine you recommended, kb deadlift, goblet squats, jerk and press, snatches, mo' push-up, lunge.. x4 w decreasing reps 10,8,6,4 increasing weight It is a smoker routine.. i love it because it is a challenge every time! I did make a complete 10x5 warmup and 4 x kb but it kicked me too bad, so I'm in the process of working back up to scheduled and consistent full routine. Now on my annual 1 month full break from any training (always so hard to do, but needed). I'm looking forward to the fire of dedication that comes from a break! BTW, during this time I do a 7-day dry fast - that's right no water or food for 7-day to clear all toxins, parasites, virus, scar tissue. Reset my immune system and get a total stem cell infusion from my naturally occurring stem cells. Check it out - Dr August Dunning, "The Phoenix Protocol". Best wishes to you and yours!
If you cannot afford KBs, what is a good alternative? Because while lighter weights are about 15 to 20 dollars, they get more expensive as they get heavier. I thought about stuffing a bunch of stuff in a bag but I don't know if it's as effective.
As someone who doesn't own matching weight kettlebells, can this workout be similarly effective with a heavy load training sandbag? (The duffle style with handles)
Typo in the video; thanks for pointing this out! Yes, it's 4. The Thruster is a "combo" movement, that includes two exercises into one - that's why we reduce the volume.
I'm 48 about not in bad shape, primarily from diet but have never worked out. I'm about 2 months your videos and listened to a couple of your podcasts.. can you talk about rest days.. I don't like to take rest days, although maybe once a week. I was listening to one of your podcasts and you mentioned how important this was but I feel better when I'm doing something everyday. Could you please advise?
I've heard Gregory talk about the importance of rest and recovery. Other fitness influencers advocate it as well. Actually, it has been demonstrated scientifically that the benefits of working out intensely every day are minimal. Once you go beyond 2 or 3 sessions per week the increase in gains is negligible. It's much better to rest and minimise the risk of injury to the body. Personally, I try to stick to a kettlebell workout on alternate days. Sometimes I take a good brisk walk on the off days if I can fit it in.
Jeff, your body needs rest and recovery to build muscle. Denying yourself recovery time will not only impede your training, it's unsustainable and like @atverde said, increase your risk of bodily injury. Beginner's should stick to a alternate day schedule, like MWF and do some like mobility work / stretching / yoga on days you're not working out. At the end of the day, it's night and our goal is for you to succeed in your training.
Thanks for the replies. It's a feeling of completeness.. that I noticed I don't get when I do a rest day... But I will take your guys advice and do some more mobility or cardio style stuff?... Do you ever just do a very light or go through the kettlebell exercises with a lighter kettlebell on a day like that on a rest day
1 kb is effective and helpful in lots of ways. But he thinks double bells overhead hit the body harder giving you more hypertrophy. But simply use the tools you have and don't let your lack of bell stop you.
Absolutely! That's an intense (and brutal) addition from Levi Markwardt's "Harder To Kill" training program. You can choose to finish after the Thruster or push yourself to the limit by adding the Jerk.
Probably your best video to date!! I just turned 50 and hear all of the science on building muscle for longevity. I am always going back and forth between lifting and KBs and which direction should I go. A great combo program is my ideal program.
I wish you had a series of minimalist workouts that are scalable. These are great to get into and stay fit on a budget.
Hi Lebe! Been loving your videos and tips. Has helped me save time and increase my strength and form, however for the life of me I cannot seem to do a good push up 😂 what are your cues for pushups ? And/or an exercise I can start with instead? Thanks for the awesome content!!!
Great exercises and combo 👍
The thruster is a great and works veey good plus the 4 basic calisthenics its more than enough
Great and simple video ❤
Gracias
I included the calisthenics "warm-up" of dips, pushup, squats, pull-up (plus I added suitcase carry) 10x2 normally ( combined with a 6 exercise routine you recommended, kb deadlift, goblet squats, jerk and press, snatches, mo' push-up, lunge.. x4 w decreasing reps 10,8,6,4 increasing weight
It is a smoker routine.. i love it because it is a challenge every time! I did make a complete 10x5 warmup and 4 x kb but it kicked me too bad, so I'm in the process of working back up to scheduled and consistent full routine. Now on my annual 1 month full break from any training (always so hard to do, but needed). I'm looking forward to the fire of dedication that comes from a break! BTW, during this time I do a 7-day dry fast - that's right no water or food for 7-day to clear all toxins, parasites, virus, scar tissue. Reset my immune system and get a total stem cell infusion from my naturally occurring stem cells. Check it out - Dr August Dunning, "The Phoenix Protocol".
Best wishes to you and yours!
If you cannot afford KBs, what is a good alternative? Because while lighter weights are about 15 to 20 dollars, they get more expensive as they get heavier. I thought about stuffing a bunch of stuff in a bag but I don't know if it's as effective.
As someone who doesn't own matching weight kettlebells, can this workout be similarly effective with a heavy load training sandbag? (The duffle style with handles)
do you solely workout with KB & calisthenics? or off camera do you engage in traditional weights?
Only KB & Bodyweight brother. 🔥
Great workout, I’m a bit confused, you said in the video 4 reps of the thruster/jerk, but then you’ve listed it as 8 at the end ?
Typo in the video; thanks for pointing this out! Yes, it's 4. The Thruster is a "combo" movement, that includes two exercises into one - that's why we reduce the volume.
@ thanks 🙏
I'm 48 about not in bad shape, primarily from diet but have never worked out. I'm about 2 months your videos and listened to a couple of your podcasts.. can you talk about rest days.. I don't like to take rest days, although maybe once a week. I was listening to one of your podcasts and you mentioned how important this was but I feel better when I'm doing something everyday. Could you please advise?
You have never worked out but now you don't want a rest day? Huh what? 😂😂
I've heard Gregory talk about the importance of rest and recovery. Other fitness influencers advocate it as well. Actually, it has been demonstrated scientifically that the benefits of working out intensely every day are minimal. Once you go beyond 2 or 3 sessions per week the increase in gains is negligible. It's much better to rest and minimise the risk of injury to the body.
Personally, I try to stick to a kettlebell workout on alternate days. Sometimes I take a good brisk walk on the off days if I can fit it in.
Jeff, your body needs rest and recovery to build muscle. Denying yourself recovery time will not only impede your training, it's unsustainable and like @atverde said, increase your risk of bodily injury. Beginner's should stick to a alternate day schedule, like MWF and do some like mobility work / stretching / yoga on days you're not working out.
At the end of the day, it's night and our goal is for you to succeed in your training.
I've been training for years and I only workout 3 times a week but when I train I train hard
Thanks for the replies. It's a feeling of completeness.. that I noticed I don't get when I do a rest day... But I will take your guys advice and do some more mobility or cardio style stuff?... Do you ever just do a very light or go through the kettlebell exercises with a lighter kettlebell on a day like that on a rest day
Can you get these same results with just using 1 kettlebell?
1 kb is effective and helpful in lots of ways. But he thinks double bells overhead hit the body harder giving you more hypertrophy. But simply use the tools you have and don't let your lack of bell stop you.
And what about if someone can't do the dips just because has not the tool? How can i replace the dips?
Kettlebell dips.
How do we get the shirt
Here brother! -> lebestark.myspreadshop.ch/
@ you can ship to U.S.??
Yes!
I noticed in the video after the thruster you jerk the weights?
Absolutely! That's an intense (and brutal) addition from Levi Markwardt's "Harder To Kill" training program. You can choose to finish after the Thruster or push yourself to the limit by adding the Jerk.
What do they call the Fedor Emelianenko body? Aka, the out of shape look but has the ability to crush your soul with 1 punch.
Grim Reaper Build 💀
The Russian war criminal build 😂
Not a fan of calisthenics can Kettlebells be enough alone?
Yes
❤
thanks for the examples
best wishes
live with Christ