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Christina Perez
• Friday, 06 November, 2020
• 7 min read
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Eric Mistake and Colleen Colon were both at Equinox Printing House in New York City when they caught each other’s attention. The two formed a bond immediately once they realized their shared love of kettle bells, Animal Flow, and VIP training.

They set up a time to train together in the yoga studio and since then, they’ve made partner workouts a priority. Adds Colon, a group fitness instructor at locations in NYC: “It’s like dance; once you find your partner, you don’t want to let them go because they elevate your creativity.”

“I’m generally very reserved, and Colleen has taught me to take risks and share more of myself with the world,” says Mistake, who helped Colon master the pistol squat after she’d been working toward the goal for years. To create the aspirational flow in the video above, they took turns adding one exercise at a time.

One of the most important elements of kettle bell training is the hip hinge, Mistake notes. The workout: Perform the sequence as a reverse ladder, first doing 9 reps of every move, then 7, then 5, then 3, then 1, which will simulate the flow in the video above.

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Snatch Stand with feet wider than shoulders and a kettle bell a few inches in front of you. With a straight spine, hinge at the hips, bend the knees, and grab the kettle bell with the right hand.

In one fluid motion, drive through the hips and knees to stand tall, bring the kettle bell to shoulder-height, rotate the palms forward (with the kettle bell resting on the top of the wrist), and press it overhead. Clean Stand with feet wider than shoulders and a kettle bell about a few inches in front of you.

With a straight spine, hinge at the hips, bend the knees, and grab the kettle bell with the right hand. Reverse the motion to return to the overhead position for one rep. Continue, starting with the swing.

Half-kneeling halo Perform a reverse lunge to assume a half-kneeling position with left knee down, right foot planted. Hold a kettle bell in front of your chest, with the left hand on the handle and the other on the bell.

In one fluid motion, swing the kettle bell between your legs, transfer it to the left hand, bring it around to the front of the body, transfer it back to the right hand, and re-rack it by the shoulder for one rep. Keep your spine straight and core engaged throughout. When she is not analyzing elite sport on live television, Gabby Logan is a passionate advocate of the humbler world of midlife fitness.

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The 47-year-old BBC sports presenter lifts weights and kettle bells, researches age-related issues like muscle loss and hormonal changes, and hosts her own podcast about middle-age health — The Midpoint with Gabby Logan. Having spent the summer energetically leaping over straw bales and flipping tires in ‘ farm fitness classes at Beverley Manor Farm, close to her home in Buckingham shire, she initially felt disorientated by news of the winter lockdown.

Determined not to fester over winter, Logan has adapted by doing scenic jogs, garden workouts and country walks with her husband Kenny, the ex-Scotland rugby player, and their 15-year-old twins Reuben and Lois. I thought: ‘If I don’t go out for a run or a walk, how arrogant would it be to take that for granted?’ so I force myself out the door to absorb it all and get that vitamin D.”

Deprived of the camaraderie at her regular farm fitness and yoga classes, she is turning to her family for support. But Reuben, a member of the Wasps' rugby academy, is less keen to train with mum and dad.

The spring lockdown had already shown her that building a home gym last year was a wise move. But to avoid feeling isolated she is also doing online classes with her trainer Mel Dean, barre teacher Vicki Anita and yoga instructor Emily Rogers.

“At seven in the morning, you see everybody on the big grid , they’ve got their equipment out, then they put their cups of tea down and everybody gets on with it.” Logan was a talented young gymnast who represented Wales at the 1990 Commonwealth Games, aged 17, before retiring due to sciatica.

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On her podcast she interviews celebrities such as Claudia Winkle man and Marcella Rostrum about the realities of aging. Muscle mass, bone health and joint flexibility deteriorate with age — and inactivity over lockdown won’t help — so Logan has been busy lifting weights and kettle bells at home.

“When your hormones change, particularly as a woman, you’re prone to osteoporosis but building strength helps your bones,” she insists. I'm always trying to jump with one leg, just on my own, to see if I can do this.” She says it’s essential to “keep shocking your body” with fun and creative exercise ideas as you age.

Logan has adapted her diet with age, so she now eats less red meat and more seasonal veg and fish. She is particularly keen to protect her spinal health, having learned how people walk differently if they lose their flexibility.

“But I had sciatica as a gymnast, so I know back pain is hideous: it’s worse than childbirth, from my experience, and I gave birth to two kids in 20 minutes.” On drab days she tries to harness the same creativity she pours into her fitness regime in a bid to lift her mood, by hunting for a new family movie, scouting a fresh walking route, digging out a board game or pursuing a new hobby.

Gabby Logan is a board member for Tag, the world's first probiotic sports drink (Rap £31.20 for 12). After her fitness classes were cancelled Logan has adapted by doing scenic jogs, garden workouts and country walks Credit: Martin Pope

Sources
1 www.etsy.com - https://www.etsy.com/market/kettlebell_icon
2 icon-library.com - https://icon-library.com/icon/kettlebell-icon-png-26.html
3 www.gograph.com - https://www.gograph.com/clipart/kettlebell-icon-gg88409059.html
4 www.bigstockphoto.com - https://www.bigstockphoto.com/image-293403445/stock-photo-kettlebell-icon-simple-illustration-of-kettlebell-icon-for-web
5 www.brandcrowd.com - https://www.brandcrowd.com/maker/logo/fitness-kettlebell-muscle-gym-108963
6 www.redbubble.com - https://www.redbubble.com/people/Juanlugo59/shop
7 furthermore.equinox.com - https://furthermore.equinox.com/articles/2019/09/partner-workout-kettlebell-flow
8 www.telegraph.co.uk - https://www.telegraph.co.uk/health-fitness/body/garden-workouts-mother-daughter-yoga-kettlebells-gabby-logan/