Kettlebell Corner!

Top 5 Ways to Incorporate Kettlebells into Your Workout

“Kettlebells” are more than just the name of an unnecessary & obnoxious invention I created to let you know your tea is ready (my Kickstarter campaign is totally going to take off… you watch!). They are also fun little molded balls of weight perfect for incorporating functionality into your fitness routine anytime, anywhere. Kettlebells can strengthen your joints, improve your mobility & range of motion, enhance your cardiovascular health, provide a variety of training muscle stimuli, encourage a fun new way to view your fitness, and mimic everyday movements whilst reducing potential for injury. From warm-up to full routine and transitional exercises in-between there truly is no limit to what these weighted wonders can do for you! Let us count the ways, shall we? Well, at least 5 of those ways.

1. Work Them into Your Warm-Up

Kettlebells are great for getting your blood flowing and posture aligned as well as your joints, tendons, and ligaments juiced up for whatever activity you’ve got planned. If you’re uninitiated, then there are 4 movements that come to mind that would be perfect for you to check out and start with:

  • Slingshots – These are great for warming up your shoulder mobility and cuing your core to get ready for work. You simply keep your arms extended while you swing a kettlebell around your body with an easy momentum swing up to shoulder height every front rotation. Rep Count: 10-20 (both directions)

  • “Hand Cuff” Good Mornings – This movement takes away a lot of lower back stress traditional “good mornings” can cause while keeping your shoulders roll back and spine delightfully straight. These are also amazing for warming up your back, hips, and glutes for some of the bigger movements kettlebells have to offer (which you’ll read more about when we get to the conditioning portion of this thang). Just hold the kettlebell behind you and maintain this position as you lean forward as far as you’re comfortable. Stand back up with an emphasis on keeping your core tight and repeat! Rep count: 8-12

  • Turkish Get Ups – If you’re looking to mimic a motion we all do every single day, only harder then look no further than the Turkish get up. You are literally laying down while holding up a kettlebell and then getting into standing position before laying back down the same way you got up… all while keeping the kettlebell elevated. It covers all planes of movement, engages every fiber in your body, and has a bit of a “fun” factor since you have some much to focus on! Rep count: 5-10 (each arm)

  • Windmills – Similar to the Turkish get up only you get to stay standing while highlighting your lateral movement. Keep the kettlebell elevated with 1 arm while hinging at the waist sideways in an attempt to touch the outside of your ankle with your other arm (only go down as far as able). Look up towards the kettlebell at the bottom end of the motion and straight forward at the top end. Rep count: 5-10 (each side)

2. Find the Balance

Another fun challenge is to see what your balance skills are when it comes to kettlebells. You could check out planks or push-ups with the kettlebells as handles. How about “bottom’s up” shoulder presses (hold the weight by the handle and keep the bottom upright the whole time) while balancing on 1 leg. Don’t forget 1 legged deadlifts and V-sit pocket transfers! Your creativity is the limit, champ!

3. Put on a Variety Show

Don’t be afraid to replace current exercises in your arsenal with similar kettlebell movements. Add them to your walking lunges or start rocking out goblet squats on the regular for example. Use kettlebells instead of dumbbells for your shoulder presses as another example. Use your imagination regarding the stuff that’s part of your regular workout and don’t be afraid to do some good old Google research if you need additional ideas for how to kick your own butt, kettlebell style.

4. Upgrade Your Conditioning Routine

If you dug the warm-up section that we laid out above and are also a glutton for punishment (aka pumping up the challenge) then these are the all-stars when it comes to stepping it up a notch. The goal with these total body exercises is to keep your heart rate riding high, your sweat faucets turned all the way on, and include the entirety of your body in a bid to becoming a conditioning machine.

  • Snatches – Hold your kettlebell with 1 hand, hinge at the waist, “hike” motion the kettlebell between your legs, and then thrust your hips forward powerfully as you swing the kettlebell into a tuck position at your shoulder. Swing it back down the way it went up and repeat! Rep count: 10-15 (each side)

  • Clean & Press – The same as the “snatch” only add a shoulder press into it! Rep count: 8-15 (each side)
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  • High-Pulls – The same as the snatch only navigate your swing momentum into a high shoulder row. The kettlebell doesn’t go higher than your shoulder and you want to focus on leading with your elbow, squeezing your rear shoulders/back muscles at the peak. Keep it quick so as not to overstrain! Rep count: 8-15 (each side)

  • Thrusters – A goblet squat but with 2 kettlebells instead of one and an explosive shoulder press at the top of the motion. Rep count: 10-20

  • Swings – Same start position as the snatch only with 2 hands on the kettlebell. When you thrust upward keep your arms fully extended instead of tucking them. You can swing to shoulder height or all the way above your head depending on your range of motion, desired challenge level, and comfortability with the movement. Let the kettlebell’s own momentum naturally fall back to the start and repeat! Rep count: 10-20

5. Short Circuit Yourself

Take everything we’ve talked about thus far and put them into any order you see fit. Mix and match, explore, and find out what combination of kettlebell movements match up with your goals. Pick the exercises, set the reps, commit to a certain number of rounds, and then… execute. This methodology allows you to easily decide how much kettlebell incorporation you want in your life while keeping it efficient and fun. Sure, it may be hard… but if it were easy it wouldn’t be special.

❤ Rebel8

New Transformation Challenge… Rebel Results!

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Start Date: February 8th/9th (Beginning Fit Tests & measurements)

End Date: April 13th/14th (Ending Fit Tests & measurements)

This upcoming 10 week “Rebel Results” experience will include:

* Brand new fit test with option for before/after photos & measurements!
* Twice-a-week boot camps (as well as workouts given to you to practice)!
* “Active Rebel Minutes” movement challenge!
* Brand New Custom Rebel T-shirt!
* Optional “Rebel Resistance” Strength Training Clinic!
* NEW TEAMS! The Rebel Rockers & Rebel Rollers!
* Revamped Rebel Bingo!

* …  and more to be announced!

Rebel Resistance Promo

If all of that sounds good:

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PRICE:

  • $225 for Anytime Fitness Members (minimum $100 down payment by February 8th and paid in full by April 7th)
  • $275 for non- Anytime Fitness Members who are trying a Rebel challenge for the FIRST TIME (minimum $125 down payment by February 8th and paid in full by April 7th)
  • $375 for non-Anytime Fitness Members who are RETURNING Rebels yet would like to forgo getting an Anytime Fitness Membership (minimum $150 down payment February 8th and paid in full by April 7th)

For full breakdown on measurement day, fit tests, orientation, why the price breaks down the way it does, the importance of your key fob CLICK HERE

If all of the above works for you then the LAST bit you need to do… is SIGN UP!

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❤ Rebel8 

FRN2 – Fitness Rebellion Heroes: The Movie

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Fitness Rebellion Heroes: The Movie

40 Fitness Rebels got together the summer of 2015 and took a trip to fitness Wonderland. This is that story broken apart into 8 chronological (mostly) chapters. Through this roller coaster of a journey 3 things have been constant and true… There is always an adventure to be had, a lesson to be learned, and a shoulder to lean on when you participate in life. So do it. Dare to grab life by the chutneys and demand the happiness you deserve.

Or dont… it’s up it you.

Rebel8

Clydesdales & Athenas!

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Calling all Clydesdales & Athenas!

I’ve designed some shirts I would love to use my spray paint voodoo on for the Clydesdales and Athena’s running World’s Toughest Mudder 2015! The immediate goal is to raise enough money to buy my better half and myself our plane tickets to the big event in November with the long term goal of raising additional money for the Wounded Warrior Project.

After materials & shipping I would need to sell roughly 50 shirts to cover the airfare costs but I pledge that if I am able to sell more I will donate the rest of the proceeds to WWP!

These are the shirt designs in the simplest form. Each shirt will be white splattered with the color accent of your choice (order form below):

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The following are the options for what type of shirt you would like to order:

Men’s T-Shirt (up to 4X) – $20
Men’s Tank Top (up to 3X) – $25
Men’s Dri-fit Performance Shirt (up to 4X) – $30
Women’s Flowy Racerback Tank Top (up to 2X) – $25
Women’s T-Shirt (up to 3X) – $20
Women’s Dri-fit Performance Shirt (up to 3X) – $30
Unisex Comfort Soft Long Sleeve Shirt (up to 3X) – $30

If you’d like to order a shirt simply fill out the form below! I will send an invoice you can pay from wherever you are to the e-mail address provided.

Orders will stop being taken on September 30th, shipped October 17th, and projected to arrive October 19th-26th!

❤ Rebel8

Fitness Rebel Nation – Photo Voting!

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Recently I asked the two teams participating in this current Fitness Rebel challenge (the Rad Cats & Mad Hatters) to submit a photo for a voting contest! Well, they submitted so that leaves only one step left…

The assignment was to take a photo with the Rebel shirt I spray paint voodoo’d up for them… and that’s it! It could be whatever they wanted as long as the Rebel shirt is represented and it’s a photo that tells us who you are. The goal was to get all different kinds of photos from all walks of life and see multifaceted Rebel points of view, have a good time in the process, and share our fun at the end of it!

The first picture of the first shirt I ever spray painted.

The first picture of the first shirt I ever spray painted.

Each photo was taken by either a Rad Cat or Mad Hatter. Whichever photo wins earns a point for the photographer’s team! Voting will be closed on:

Sunday, August 30th

Check out the photos! Each photo has a number underneath it (completely random) making it pretty easy to vote for. Thank you for sharing in our Fitness Rebel Nation experience!

❤ Rebel8

Fitness Rebel Nation!

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Fitness Rebel Nation

The past 6 years have brought with it an illustrious history when it comes to the Fitness Rebellion and the transformation challenges (you can listen to, watch, and read all about it here, here, and here). We’ve lost a LOT of weight, inches, and sweat over the years but way more important has been the health gained, fitness conquered, happiness achieved, unforgettable memories made, and money for charity we’ve raised! Throughout all the incredible journeys the Fitness Rebellion has been on we’ve rocked, rolled, and kicked some major ass through many amazing adventures all in the name of health and harmony… and it’s time for a new one…

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For the 1st time ever the upcoming Rebel challenge is going NATIONWIDE! No matter where you are at you will be able to participate in the upcoming 3 month challenge we are about to embark upon beginning FEBRUARY 15TH! The goal of this challenge will be to push ourselves a healthier place, support one another in the process, do epic things, and have a great time throughout. It’s about more than just taking your body back… it’s about taking your hear and soul back too! If you watch this video you’ll experience exactly what I’m talking about…

Breakdown:

Cost: $125
(paid via online invoice sent to you payable from the convenience of your own home!)

Duration: February 15th – May 16th (3 months)

How will you be participating with us at “home base?”: Timing wise we will all essentially be doing our fit test, weigh-ins, and workouts together. Even though you can’t be here with us working out in the Rebel room the workouts you receive each week will coincide with the workouts we do here in Santa Rosa. There will be video and photo projects you’ll be able to participate for some new Rebel video inspiration! You will be up for Nationwide Rebel Awards such as the “Inspiration Nation MVH” award, the “Ultimate Shoveler” award, and more to be announced at the Rebel wrap party here at home base! The “Rebel Trekkers” challenge will be for home base and nationwide participants only and will be a mileage covering quest with 3 different difficulty levels that you can choose from. You will also be included in our home base facebook group that normally is only for Santa Rosa (and surrounding area) Rebels… Now you get to hop in the community with us and be greeted and treated like a rockstar!

Includes:

  • Fit Test (w/ optional circumference measurement sheet)
  • Stretching Guide
  • Nutrition Packet
  • Resistance Training Guide
  • 2 Original Rebel Workouts e-mailed to you each week complete with instructional photos and video database (which you can keep and utilize forever!)
  • Custom Rebel Shirt (among other goodies!)
  • Access to the private “Fitness Rebel Nation” Facebook group in which only “home base” and countrywide FNR participants are in. This is our Rebel community support group.
  • Weekly accountability complete with weigh-in system
  • Inclusion in the 1st ever “Rebel Trekkers” Challenge
  • Inclusion in the “end of challenge” wrap party award ceremony!
Directly from the private Facebook page to your anxiously awaiting face!

Directly from the private Facebook page to your anxiously awaiting face!

Interest in joining? Then all you’ve got to do is fill out the form below and I’ll have all the information I need to send you the invoice via e-mail, order your shirt, and organize you into my Rebel database so I can keep you posted on the next steps in this process as they come (including lots more information about the above stuff I hope has you so pumped up you want to jump up!)

Welcome to the Fitness Rebellion!

AhhhOOOOO!!!

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 – Rebel8