Week 11 seeing the light at the end of the tunnel. Did the workout in 34:34 today. The journey has been great. During this time I am thinking ahead for the next 12 weeks there will be more additions to this program using tabata and boxing workouts. All moving forward.

@BlueStarNutraceuticals

3 жыл бұрын

Great to hear! Way to keep pushing through and stay dedicated!

Hi Rob!! Just have to say that this workouts are awesome you inspire me a lot !! :D Thank you so much!! :D

@BlueStarNutraceuticals

2 жыл бұрын

Appreciate that! Thanks for following along and putting the workouts to work for you!

My favourite KZread channel all time, thank you guys from Dubai UAE 🇦🇪 love you

@BlueStarNutraceuticals

3 жыл бұрын

Appreciate the support! Thanks for watching Saeed!

Starting week 2 kettlebell chest workout did it in 28:28. Add ab work with the hollow hold and leg raise.

@BlueStarNutraceuticals

3 жыл бұрын

Awesome job, keep up the great work brother!

All exercises are very excellent and brilliant sirji of workout using kettlebells and keep getting gains 👍👍👍👍👍👍👍👍👌👌👌👌👌👌👌👌👌❤❤❤❤❤❤❤💪💪💪💪💪💪💪🙏🙏🙏🙏🙏🙏👏👏👏👏👏👏👏👏👏

@BlueStarNutraceuticals

3 жыл бұрын

Thanks for watching Rounak! Glad you liked this kettlebell workout! More to come!

Very useful and efficient

@BlueStarNutraceuticals

Жыл бұрын

Thanks a lot, Fredolin! We appreciate you watching. :)

Starting week 3. Did the chest workout in 20:01. Next I will add another extra set or 5 more reps on the same plan.

@BlueStarNutraceuticals

3 жыл бұрын

Great job. If you feel like you can still get 5 more reps, you should increase the weight until you feel you could only get 1-2 before reaching failure. You can definitely add on another set as well to help get a bit more volume in.

Week 12 the finish line. Sorry I have not been incontact the last couple of days. This was all about this moment. This is where climbing to the top until it reaches a crescendo knowing what was accomplished made it all the worth in striving to do better after this journey ends. But this will go on and on. Today finished the workout in 31:25.

@BlueStarNutraceuticals

3 жыл бұрын

Amazing job! And you got that right, the end of this program, is only the beginning!

38 minutes 46 seconds. Damn it feels good.

@BlueStarNutraceuticals

2 жыл бұрын

We feel the "feels good" from our side. Great work, Soul! :)

Hello. Do you have any videos about pre-workout and post-workout stretching?

@BlueStarNutraceuticals

3 жыл бұрын

We do actually, kzread.info/dash/bejne/ZnWW0NKznJy3lZM.html Thanks for watching

Week 9 did the chest workout in crossfit fashion. 15-12-9. Along adding 12 tabata and 8 min abs workout. Did this all 41:00.

@BlueStarNutraceuticals

3 жыл бұрын

Amazing job! Keep puttin in that work!

Hi Rob and thank you for making these awesome videos. I am a newcomer to kettlebells and just completed day 3. I started on Monday and will complete the series on Friday. My question is, do I restart the series on Saturday, or is it okay to rest a couple of days and resume on Monday? Again, thanks for the great workouts!

@BlueStarNutraceuticals

3 жыл бұрын

You should rest before repeating the training routine. Each week you should have 5 training days and 2 rest todays to ensure you're able to recover and continue making progress.

Back at it again. Guess you can call it Kettbell workout of my spring/summer program. This time I researched and add two more exercises to the original program. A monkey push up and a side push up each side 10 reps each. I think this experiment will some who have already done this workout and repeating it again. What it does is to spice up regimen. The time was 42:06.

@BlueStarNutraceuticals

3 жыл бұрын

Great to hear you're spicing things up and customizing to your preferences to keep making progress and enjoying the program

@benjaminfloyd7846

3 жыл бұрын

@333badcat Yep. But adding a few more exercises in the second time doing this program. Glad to hear that you're trying the program. It's a great program to follow. Good luck.

@BlueStarNutraceuticals

3 жыл бұрын

@333badcat Yes, you got it.

Week 8 here. Spiced up a bit. Did the original 3 sets of 10. But my warm up was 12 minute tabata workout overall time .....39:56.

@BlueStarNutraceuticals

3 жыл бұрын

Awesome job! Keep pushing and progressing each week!

Great video btw, thanks! What did you say you were hydrating with en between sets?

@BlueStarNutraceuticals

3 жыл бұрын

AminoFast! The best for staying hydrated, replenishing your electrolytes and providing muscle sparing branched chain amino acids during your workout.

@armandocarreno6589

3 жыл бұрын

It's not so much I am banging my joints with the kettlebells just the way they lay on my forearms they get a bit sore.

Guys, you are definitely the best looking from all instructors! I do have a question, what weight you advise for a beginner? And do have a program with all of these kettlebell exercises? Thanks!

@BlueStarNutraceuticals

3 жыл бұрын

That depends entirely on your individual strength levels. The weight will be different for every person. Choose a weight that is challenging, yet allows you to complete all the prescribed reps for the exercise. You may have to try a few different weights until you get familiar with your strength levels.

@McNabbula

3 жыл бұрын

Males typically start with a 30 to 35 lbs and work to a 55 pounder. Before you go beyond 55 have your form spot on.

Week 6 did switch the sets and reps here. Doing 3 sets of 15. Took me 32:47.

@BlueStarNutraceuticals

3 жыл бұрын

Awesome job! keep up the great work!

Week 4 another personal best of 19:48. What I am adding is the 12 min tabata workout to burn more fat.

@BlueStarNutraceuticals

3 жыл бұрын

Awesome job! Keep grinding

Hello guys, at home I have no access to Kettlwbells, does this program work with dumbells? I am doing ur other video for dumbells, but I am missing one for chest. As always your videos are helping a lot.

@BlueStarNutraceuticals

3 жыл бұрын

We have a fantastic dumbbell only Progressive Overload chest workout on the channel you can check out, but yes, you can substitute these kettlebell exercises with dumbbells.

@OperationEndGame

3 жыл бұрын

Yes. This program should be fine with dumbbells... The slight difference is the single kettlebell clean and press since you ahve to be careful with the wieght of the kettlebell might swing to your forearm if you don't have a good grip.

Week 5. Add an extra set here. Finished the workout in 26:27

@BlueStarNutraceuticals

3 жыл бұрын

Crushing it! Love the dedication!

Perfect blue Star, we need these kinda series picking up home based tools workout. Awesome stuff

@BlueStarNutraceuticals

3 жыл бұрын

Thanks so much Kalyan, glad you're looking forward to the series! We've got more to come!

I ordered a pair of 16kg kettlebells which I’m using for all my workouts atm. I found this video very informative and engaging. Most of these videos I skip through, I actually watched the whole video. Thank you

@BlueStarNutraceuticals

3 жыл бұрын

Really glad you found it helpful Wayne, we've got a whole 5-part Kettlebell Hypertrophy series on the channel you can check out for a solid routine to make the most of your new kettlebells 💪

@Wmb__Photography

3 жыл бұрын

@@BlueStarNutraceuticals thank you, I’ll be sure to check them out 🤛🏼

Hi, can I do with just one bell?

@BlueStarNutraceuticals

2 жыл бұрын

Hi! Yes... you can train unilaterally. Make sure to choose a good weight that allows good form. :)

I struggle to do this one without really hurting my forearms with the kettlebells. I heard what you said about it in the vid but don't really understand what you are trying to say. Any tips?

@BlueStarNutraceuticals

3 жыл бұрын

Kettlebells can be tricky, start with lighter weight and watch a few videos on proper technique and form, then practice, practice, practice until you can get the movement right without banging your joints up

@stefhirsch6922

Жыл бұрын

If the kettlebell is bashing into your forearms on movements such as cleans or snatches you’re doing it wrong. Also when holding a kettlebell racked (held at your chest) after a clean, when doing squats, lunges, loaded carries with a bell or 2 racked… or doing presses (side, military, get-ups…) hold the kettlebell so that the handle is at about a 45ish degree angle - not straight across (like a dumbbell would be). Holding the kettlebell handle at about a 45ish degree angle leads to the ball resting on a different and less tender part of your forearm. Getting some instruction on form from a qualified kettlebell instructor is recommended. A general personal trainer who does some kettlebell work is likely not who you want for the instruction - a kettlebell person is who you want. A kettlebell is a different tool than a dumbbell and trying to treat it like a dumbbell isn’t going to work. When programming presses into your workout plan DB vs KB will be the same but the form is different.

How heavy should the kettlebells be for complete beginners

@BlueStarNutraceuticals

3 жыл бұрын

That will depend on the individual, you will have to test and see how much weight you can mange to still allow you to complete the workout. Start lighter and gradually build up.

Trainer it is also für women these workouts set 1 from 5 hipertrofia?

@BlueStarNutraceuticals

3 жыл бұрын

Absolutely. Both men and women can benefit from these workouts

@dididodi652

3 жыл бұрын

Thanks you for taking the time to respond.

Nice but U not give little secret Strick (Anavar , etc.... ) That the key beside the protein , food , clean, workout

Week 7 what I did was make it 45 minute workout. Doing 3 sets elavated the repetitions. So the first set would be 10. The second wound be 12 and third would be 15 reps. Finished in 30:10

@BlueStarNutraceuticals

3 жыл бұрын

Awesome. Adding a pyramid training style to it. Great stuff. Keep working hard and keep those results coming!

Well, since I don’t have 2 kettlebells of the same weight, guess i will be doing all exercises one-handed

@BlueStarNutraceuticals

3 жыл бұрын

Great way to develop unilateral strength and core stability

@stefhirsch6922

Жыл бұрын

Unbalanced weights on double swings, cleans, squats… even presses is valid. It even has some science showing advantages - but make sure that you switch what side is heavier between different sets.

What size were you using

@BlueStarNutraceuticals

2 жыл бұрын

Sorry, Izzo, we won't have these details. :) Are you looking to compare for motivation? 💪

@stefhirsch6922

Жыл бұрын

I think that he was using a 32kg/70lb for the swings. I don’t know about the rest.

Are these workouts can be used for fat loss?

@BlueStarNutraceuticals

3 жыл бұрын

Definitely. Combining these workouts with our Faster Fat Loss workouts will be a fantastic combo for building lean muscle and burning unwanted fat!

@mywildlifestories3793

3 жыл бұрын

@@BlueStarNutraceuticals unfortunately we don't get your products here in India🇮🇳

Hi. Is using a 12kg kettlebell a bit light for chest exercises? I'm an athletic male

@BlueStarNutraceuticals

5 ай бұрын

Hey there! 👋 Only you can determine if it's too lite. 👀 If that's the only weight you have to choose from and it's easy - slow down eccentric (negative), increase your number of repetitions, and/or add isometric holds on the eccentric movements.

@chrisbarlow8605

5 ай бұрын

Thx for your reply. I am thinking I may buy a heavier kettlebell 16kg. What weight do you use?@@BlueStarNutraceuticals

@BlueStarNutraceuticals

5 ай бұрын

It looks like Rob may be using about a16kg kettlebell.

@chrisbarlow8605

5 ай бұрын

Ah OK. Thx for this.@@BlueStarNutraceuticals

@chrisbarlow8605

5 ай бұрын

I got a 16kg, but couldn't quite complete 3×15 sets and reps. Could u reccommend an easier workout?@@BlueStarNutraceuticals

Week 9 wasn't great work through some nagging injuries that no longer could be ignored. Missed the lower body workout Wednesday. Finished the rest of week. So I will going get backlash abit. I know it needed to be done. Week 10 started well did 3 sets of 12 along with 8 minutes tabata abs work. Finished in 39:00.

@BlueStarNutraceuticals

3 жыл бұрын

Great job getting back on track. Sometimes you just need to listen to your body and adjust as necessary. All part of the process

Did the workout in 32:46 Monday.

@BlueStarNutraceuticals

3 жыл бұрын

Awesome job. Which was your favorite exercise from this one?

@benjaminfloyd7846

3 жыл бұрын

@@BlueStarNutraceuticals the bridge bench press got strong each rep.

18:06, time to up the weight

@BlueStarNutraceuticals

2 жыл бұрын

You got it! Awesome job. Keep training hard.

Combine this with a calorie deficit and you’ll be shredded

@BlueStarNutraceuticals

3 жыл бұрын

Absolutely! That's where our 3x3 Faster Fat Loss Diet plan on the channel comes in! 😉💪

Interesting but these are basically weight training moves. What’s the difference from using dumbbells?

@BlueStarNutraceuticals

2 жыл бұрын

You can use dumbbells if you wish. The Kettlebells simply provide a more unique weight distribution to challenge your body in ways you might now have experience before.