Want to build muscle using a single kettlebell? 💪🔥 

I totally agree, kettlebells are awesome!! You’re right about the space and that’s precisely why I’m looking to move right now 😅

Best regime for students, facing challenges with complex tasks.

Yeah, kb are magical. And Jesus what size is that, 32kg? You can do a lot of good with just 16kg.

But this is great! People in cities, say, have tiny apartments and accomplishing all this with just ONE bell is ideal. I think this man needs only two feet on any given side of him. KETTLEBELLS4EVER ☮️

Let’s go!! 💪👊⚡️ Merry Christmas! 👊

Thank you so much!!

@@SamuelJordanFitness Do you recommend this exercises everyday or 1 day break?

It’s always important to incorporate rest and recovery into your program. You have to listen to your body and see how you feel. If your goal is to build muscle then I would suggest pushing to the point of almost failure in the workout and then rest the day after. When you feel you have recovered then do the workout again and push a little harder every time 👊

@@SamuelJordanFitness thank you very much for your detailed answers again..

Yes! Let’s gooo 💪👊

That's what I'm constantly being told 🥺

Can u really add shrugs in it?

That is what I just ordered. Was wondering if it would be enough.

​@@MFSINPSAa male beginner should get an 26 pound and 35 pound kettlebell to start off with and a female beginner 18 pounds

Let’s go 👊💪

Wow! That really means a lot to me. Thank you for the support! 👊🙏

Thank you!! 👊💪🔥

just put towel through handle and use as curl bar or dumbbell

You’re welcome Vortax! Thanks for the comment 👊. If you’re new to kettlebells then here a 5 of the best exercises to get started ru-vid.comjdMznkcE-40?feature=share Strength will come over time, keep grinding 👊💪⚡️

You got this!! 👊🙏

Thank you 👊

You mean no shirt.

Thank you 👊💪

Thank you so much! This really Means a lot to me 🙏 So glad that you’re enjoying the workouts 👊💪

Thank you! 👊💪

Thank you brother! 👊🙏

⚡️💪👊

You’re welcome! 👊🙏

Thank you!

I agree!! Kettlebells are no joke 😅💪⚡️

Yes for a truly full-body workout I would also advise adding a push movement for chest. As you can see in the video, I didn’t have much room for it this time 😅

👊👊👊👊🙏

Thank you so much for the support! In this workout it’s 40 sec per exercise with a 20sec rest, you then repeat the sequence 3 times 👊🙏⚡️

👊💪⚡️ thank you

👊💪

👊🙏

Thank you so much! Nice to meet you too! 👊🙏

@@SamuelJordanFitness its an honor

Chest: Crush push-ups, offset push-ups, floor press, crush press. Back: Ballistic row, bent-over row, gorilla row, RDL. Hope that helps 👊💪

Thank you!! 👊🙏

Whichever you prefer! I like to move through each exercise in order and the repeat it all for 3 cycles 👊

My very broad guidelines are 8-12kg for females and 12-16kg for males. This of course will differ massively depending on your bodyweight, age, previous lifting experience, strength, fitness etc. It’s important to have a weight that is light enough that you have a low risk of injury, but heavy enough that it encourages proper swing form and is testing your fitness as well as increasing strength. I myself started with 16kg and then moved up in weight over time. Hope that helps 👊

You can either follow the timings of the workout (40sec per exercise // 20sec rest) or alternately you can do each exercise up until failure (or close to failure) before taking a rest. This will promote muscle growth 👊

@@SamuelJordanFitness thanks

I would suggest eating a healthy balanced diet, counting your calories and implementing a daily calorie deficit of around 200-300kcal a day. Try to walk as much as possible- 10,000 steps a day is a great goal to aim for. Ensure you eat enough protein to build muscle (around 0.8g per lb of bodyweight a day is a good amount to aim for). Train with weights at least 2-3 times a week and add progressive overload over time 👊💪

Swap squats for leg extension machine

40sec - HAND-TO-HAND SWING 20sec - REST 40sec - STRICT PRESS R 20sec - REST 40sec - STRICT PRESS L 20sec - REST 40sec - GOBLET SQUAT 20sec - REST 40sec - HIP-TO-HIP HALO 20sec - REST 40sec - GOBLET CURLS 20sec - REST 40sec - ALTERNATE LUNGES 20sec - REST REPEAT X3 ROUNDS

Cheers buddy much appreciated 👍🏻

Keep it up, you will build muscle and get bigger. You got this 👊👊

Awesome!! Let’s go!! 😁🔥👊💪

These kettlebells come in all different weights. The one I’m using here is 20kg, but I worked up to that weight by training for some time with a 16kg. It’s best to start with a lighter weight and work on your technique and over time you will find that your strength will improve and you will be able to train with heavier kettlebell. Thanks for the comment, hope that helps! 👊

@@SamuelJordanFitness appreciate it

I don’t do any strength/ weight training and can do 12+ reps of lifting 20 kg above my head. I think a lot of it comes down to genetics. Just start with lighter weights and you’ll get there 💪🏻

@@august4633 I do a similar thing, What I do is I have a form of rites of passage, If I wanna move on to heavier weight I have to do 25 amount of reps of a particular weight, for example, before I can move on to 120 kg, I have to do the following with 100 kg: 25 overhears barbell press for 2 rounds with only 30 seconds rest, 25 deadlifts for 2 rounds with only 30 seconds rest. It’s a bit unconventional but I do it for the mental and physical development and a bit of conditioning

A great way to ensure that you’re strong enough to move on to a bigger weight safely. Strong overhead press too!! 💪

Not stupid at all! It will build muscle mass so long as you’re pushing yourself hard enough. Make sure that the kettlebell is heavy enough that you’re pushing your muscles close to the point of failure. Add progressive overload by increasing the intensity over time. This could mean using a heavier kettlebell, increasing the reps/time and/or decreasing the rest. Make sure you eat enough protein every day (an easy guideline to stick to is 1g of protein per pound of your bodyweight daily). 👊

Yes bro 👊

Here I’m using 20kg. My suggestions are 8kg - 16kg women, 12kg - 24kg men. But of course will be different for everyone. Best to start lighter and work up to heavier weights

It’s a 20kg kettlebell so like 44 pounds 👊

Thank you! 💪👊⚡️

This is a 20kg and it’s a kettlebell ‘competition’ shape. I like this shape because the shape stays the exact same at all different weights, which means that your form stays consistent and you don’t have to adapt your exercises to the shape of the kettlebell.

@@SamuelJordanFitnessI am conditioned to the size and shape to traditional kettlebells. It looked so close to my 48kg, I was a bit shocked. Of course, it makes sense.

@anthonycraig274 ah I see! I haven’t yet snatched a 48kg.. one day!! 😁💪🙏

Could be that you are hyper extending your hips forwards at the top of the swing. Try to remember that at the top of the swing your body should be in-line and straight (standing tall). Hope that helps

20kg

Nice!! This is a 20kg competition kb, can’t remember where I got it

@@SamuelJordanFitness 🔥🤙

He's doing the kettlebell sport style, just a different way of swinging the bell:)

Thanks for saving me the explanation MythosMen 👊😆

@@SamuelJordanFitness no problemo, mi amigo:)

Hey Kyle. I arranged this workout into a HIIT style of 40sec work followed by 20sec rest for each exercise and then repeat for 3 rounds. However, if you want to train for muscle hypertrophy in reps/sets style then go for between 8-12 reps and 3-4 sets for each exercise 👊

I’m afraid I don’t currently provide a program for that.. 😂

They say kettlebells take off 10 years!! 😄😅(No one actually says that)

Yes 👊

This ain’t a fashion channel buddy.. 😂

@@SamuelJordanFitness 😂😂😂

It doesn’t have to always be full body. My advice would be to mix up your training. Ensure you hit every major body part in the week, but how you split that up is entirely up to you and what works for your schedule 👊

I normally suggest that for beginners between 8-12kg for women and 12-16kg for men is a good place to start. It will of course differ between individuals depends on lifting history, muscle mass, total bodyweight etc. You need to have a weight light enough that you can practice good form, but heavy enough to give you a challenge and feel the swing of the kettlebell properly. WTH regards to shoulder pains, absolutely these exercises will help! It’s important to approach with caution and take your time. Make sure you leave enough time to rest and recover between workouts and to focus on form. Hope that helps 👊

20kg

All of that info is on the screen at the start of the video buddy. 40sec work / 20sec rest / 3 rounds.

20kg