Recently, I wrote a short (read: 30 pages) e-book called Introduction to Kettle bells, which is now available on Amazon for a whopping — brace yourself! Lines1blines1-wide The kettle bell provides a more user-friendly means of performing classic strength-, muscle-, and power-building exercises, such as the clean and snatch, which many people can’t do safely with a barbell.
It lends itself perfectly to flowing movement, building stability and mobility that carries over to athletics—as well as the game of life—seamlessly. Over the next six weeks, you are going to witness your body completely transform right before your eyes.
The Innit 6 workouts require only require only a few kettle bells and some open floor space. If you can find an hour a day, you can experience the benefits of Innit 6.
6 weeks of full-body workouts, consisting of 4 resistance-training/metabolic conditioning sessions and two non-traditional yoga classes Supplemental guides on how to tailor the program even more perfectly to your goals: maximize muscle growth or fat loss
Our holistic, full-body approach to total wellness doesn’t stop at exercise. An equally important part of any results-oriented regimen is diet and nutrition.
Included in Innit 6 are easy to follow, surprisingly delicious recipes to help you maximize your results, coupled with plenty of tips and education on nutrition to help you create sustainable habits without depriving you of food that tastes good. There are benefits to relaxation and forms of meditation, and we offer some bonus content geared towards helping you become more calm after a workout or stressful day.
Before becoming Chief Fitness Officer for Innit, John Wolf founded and owned Wolf Fitness Systems, a well known unconventional gym in California that focused on the integration of various movement theories with the unique tools it made use of. He also spent several years as the US Director of Operations, sitting on the board of the International Education Committee for another well-known unconventional fitness organization.
Rated 5 out of 5 by Zero Excuses from Best out there! This has to be the single-easiest to use and best total body workout I’ve tried! Date published: 2020-12-16 Rated 5 out of 5 by Ted H from Awesome at-home workout inexactly what I was looking for.
I had minimal experience with kettle bells prior to using the Innit 6 program but the workouts are scalable and impactful- highly recommendable published: 2020-12-11 Rated 5 out of 5 by Gianluca from Its FUN! I already purchased the Innit 6 Body weight program, so I knew this would be good as well!
I never really lifted weights before because I find it dull and repetitive, but with kettle bells it's a different story. The program focuses on getting better step by step, it's easy to follow, and even though there aren't many exercises, just by changing the difficulty level or the kettle bell weight it's a completely new game.
Rated 5 out of 5 by Will art from Love watch the videos before engaging in any of the exercisesDate published: 2020-12-01 Rated 5 out of 5 by Justin St from Great way to haircloth of us are in to week 4.
Rated 5 out of 5 by Brandon from Seeing results quickly. This is a great workout program. Rated 5 out of 5 by Carl Daniel from Kettlebell6I’m a novice but this seems to be a great program that is easy to stick with.
This 30-day challenge led by trainer Kasia Kernel will have you going bells to the wall for a stronger body. If you follow Kasia Kernel on Instagram, you know the Seattle-based trainer comes up with some pretty wild workouts.
This month-long challenge is broken down into four weeks: On the first five days of each week, you'll do a move that targets either your upper body, lower body, core, or cardio. By the end of the month, you'll be able to perform two supersets with 10 moves each, thanks to the all-over strength and keep-on-pushing endurance you've built up.
Hinge from hips to grab kettle bell from floor with right hand. Clean kettle bell up to shoulder by thrusting hips forward and propelling the kettle bell up vertically by thrusting hips forward, then pulling right elbow back and tight to side.
D. Step back to start, hinging at hips to lightly touch kettle bell to floor; repeat on the opposite side with kettle bell in the left hand. Start with kettle bells at shoulders, palms facing out.
Press right kettle bell overhead, rotating palm to face away from body. Step right foot forward about two feet, weight in the right leg.
Hinge at hips to grab kettle bell from floor in left hand. C. Let gravity take over, bringing the kettle bell back between legs and continue swinging.
Start in a lunge position, right foot forward, holding ball of kettle in both hands. C. Use heels to drive off floor, jumping and switching legs so left foot is in front and torso and kettle bell are twisted over left knee.
Start lying on back with kettle bell in right hand right next to right shoulder. Each of these five movements targets a specific area of your body plus your cardiovascular system, giving you a total-body workout.
The key is getting your heart rate up and keeping your movements dynamic! (To take your workout to the next level, try considering your heart rate zones.)
To give your muscles time to recover from your week of killer workouts, take a day off from the gym. Start in plank position with kettle bells on either side of hands.
Start standing with feet hip width apart. Hinge forward at hips until back is parallel to floor, holding one kettle bell in each hand.
Bend right elbow, drawing kettle bell up to right side. Start standing with kettle bell racked in right hand at shoulder height.
Step right foot back into a curtsy lunge. C. Stand back up and drive right knee up to a 90-degree angle, balancing on left leg while pressing kettle bell overhead.
Start in a squat position, holding the ball of the kettle bell with both hands at chest height. Jump up, bringing feet together while pressing the kettle bell over head.
C. Jump feet back out, lowering kettle bell and returning to squat position. Start in boat pose, holding kettle bell in both hands.
Raise legs and shoulders a few inches off the ground. Bicycle knees, weaving kettle through legs to create figure eights.
Real talk: Recovery days are just as important as work days—they help keep you from over training and overtaxing your muscles. (Related: How I Learned To Love Rest Days)
Step right leg back into a reverse lunge. Pause at bottom of lunge, then weave kettle bell under right leg and grab with left hand.
D. Step right leg back into reverse lunge and weave kettle under left leg and grab it with right hand. On the next set, step back with left leg.
Start in plank position with a kettle bell in one hand. Lift the kettle bell, keep elbow close to side, then lower back down.
Start in standing position, feet hip width apart. Step out to a lateral lunge on right side, bringing kettle bell to outside right knee.
C. Step back to center, while bringing kettle bell up and overhead to your left. Start in a curtsy lunge, right leg behind left.
Hold kettle bell in each hand on either side of knee. Start on back with knees bent at a 90-degree angle.
Hold kettle bell in both hands, touching knees. Extend arms and legs, reaching kettle bell overhead and legs out straight.
Nobody part gets left behind with today's workout. Put all of your effort into working your upper body, lower body, and core (consider it your most important muscle group) with this quick circuit so you can end the week on a strong note.
After this week's tough workout, you might feel some soreness around your glutes and abdomen. Spend your day working through these six stretches to help your body get back into tip-top shape.
Start standing with feet together, kettle bells racked at shoulders. Jump to a lunge position with right left in front of pressing kettle bells overheard.
Place kettle bells on floor shoulder width apart. Hold for a second at the bottom, then push back up.
Start standing, legs hip width apart, holding ball of kettle bell at chest height. Step right foot back into a reverse lunge and twist torso and kettle bell over left knee.
C. Stand up on left leg, lifting right knee at a 90-degree angle. Step back into reverse lunge and repeat.
Start in a squat position, kettle bells racked at shoulders. Jump feet out to a wide stance, pressing kettlebell's overhead.
Start in boat pose, holding ball of kettle bell in both hands. Raise legs and shoulders a few inches above the ground.
C. Press kettle bell straight up over head then bring back to center. Now that you're in the homestretch of this challenge, you'll likely be feeling stronger and more resilient, so you should be ready to tackle this heart-pumping workout.
You're so close to the end of this challenge, which makes taking care of your body even more important! Give your muscles a break so you can come back strong for the final two days of workouts.
The last day of a challenge is no time to take it easy!