WORKOUTS

TRAINING WITH JOHNNY FIT OHANA

johnny fit ohana reports and opinions are for information only and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care, provider


OCYT 143 ABS WORKOUT

 ALT LEG RAISES 
SICSSORS
REVERES CRUNCH
ALT TOE TOUCH 
SINGLE LEG TOUCH 
VERTICAL BIKE 
OBLIQUE V-UPS LH/RH 

OCT 11. 30/30
KB SWINGS 
KB PRESS
KB FIGURE  8 TO STALL
KB AROUND BODY TO STALL
KB PRESS OUT TO HALO 
KB BICEPS CURLS 
KB TRICEPS EXT 
KB ALT SWINGS 
KB SQUAT & PRESS 
KB BENT OVER ROW
KB SUMO SQUATS 

Exercise Every Day or Every Other Day?

OCT 8
  

The old guideline recommending 30 minutes of exercise three times a week just isn’t enough, according to the latest research. Athletes know that they need to work out every day, and all people who just want to stay healthy can benefit from the same type of exercise program.
Why Athletes Need to Exercise Every Day
Knowledgeable athletes train by stressing and recovering. You have to damage muscles to gain strength and enlarge muscles. You become more fit by taking a hard workout and then resting for a day or two than you will by exercising at the same leisurely pace every day. Every muscles is made up of thousands of fibers like a rope is made of many strands. Every fiber is made up of blocks called sarcomeres that fit end to end like a row of bricks. Sarcomeres butt upon each other, end-to-end, at Z-lines.


Muscles contract only at each Z-line. When you exercise vigorously, you damage these Z-lines and when they heal, the muscle fibers are stronger. So all athletes train by stressing and recovering. On one day, they take an intense workout to damage their muscles at the Z-lines. On the next day their muscles are sore and damaged and they exercise at a relaxed pace. When the muscles are healed and the soreness lessens, they take their next intense workout.
If athletes exercise at low intensity during the healing phase of the Z-lines, their muscle  fibers will become stronger than if they rest. If they exercise vigorously when their muscles are sore, they are likely to tear them and be injured. Athletes need to exercise every day to gain maximum strength.
Why Non-Athletes Also Should Exercise Every Day
Forty percent of North Americans die of heart attacks. One of the common causes of the arterial damage that precedes heart attacks is a high rise in blood sugar after meals. Blood sugar always rises after meals and because of faulty lifestyle habits, most North Americans have blood sugars that rise too high. Resting muscles remove no sugar from the bloodstream, but contracting muscles remove sugar rapidly from the bloodstream and can do so without even needing insulin. This effect is strongest during exercise and diminishes to no benefit after about 17 hours. If you want to use exercise to help control blood sugar, you need to do it every day.

An Exercise Program for Everyone
Because a person with blocked arteries leading to the heart could suffer a heart attack during exercise, please check with your doctor before starting a new exercise program. Whatever activity you choose, try to exercise every day. If you are just starting out, spend about six weeks at a slow pace until you are comfortable in your activity. Then you are ready to alternate more intense days with easier workouts.
Intense Days
Stress refers to intensity, not the length of your workout. You can gauge the severity of the stress by the amount of burning you feel in your muscles during exercise. interval training means that you start out slowly, pick up the pace, slow down immediately when your muscles start to burn, recover by going very slowly for as long as you want, and then pick up the pace again.
On your hard days, warm up by going very slowly for five to 10 minutes. Going slowly at the start of a workout warms up muscles to help make them resistant to injury. If your muscles still feel tired or heavy, do not try interval training. Exercising with tired or sore muscles can cause serious injuries.
After you warm up, pick up the pace gradually until you feel burning in your muscles and immediately slow down. Then go at a very slow pace until the soreness goes away, your breath returns to normal and you feel recovered. How long it takes to recover is irrelevant. You take your next faster pick up when you feel that you have recovered, not from any preset time. Then pick up the pace until you feel burning again.
If you don’t compete, you do not ever need to go at 100 percent intensity. People who are just starting to do interval workouts should pick up the pace only slightly and not become short of breath. Slow down and get out of the burn as soon as you feel it. As soon as the burning and fatigue go away, and you are not breathing hard, try to pick up the pace again. In early workouts, you may only be able to do one hard pickup after you have just started your workout. Do not start your next pick up until your legs feel fresh. As soon as your legs start to feel heavy, stop the workout. Trying to increase the pace when your muscles feel sore and heavy invites injury.
Easy Days
The day after your hard workout your muscles will probably feel sore and you should take an easy workout. If the discomfort does not go away as you continue to exercise, is worse on one side of your body, or increases as you exercise, stop exercising immediately. You are injured and continuing to exercise will delay healing. Take off the next day also if you still feel sore in one place. If you feel better as you exercise casually, continue to exercise until you feel any discomfort or heaviness. Always stop every workout when your muscles feel heavy or sore. Keep on taking easy days where you exercise at low intensity until you feel fresh again. Do not do another hard workout until the soreness in your muscles has gone away.
My Recommendations
Every healthy person should try to exercise every day. You will gain a much higher level of fitness by “stressing and recovering”. That means to exercise more intensely on one day, feel sore on the next and go slowly. Only when your muscles feel fresh should you try to pick up the pace again.




OCT 6
KB SUMO SQUATS 
   KB GOBLET SQUATS
   KB SWING & SQUAT 
   ALT KB LUNGES REAR
   KB SQUATS LH 
   KB SQUATS RH
  KB SUMO D/LIFT

OCT 1

Walk Faster, Live Longer
Many studies show that the faster you walk, the longer you live. Picking up the pace is more healthful than just walking slowly, even if you go longer than the recommended 30 minutes per day. Paul T. Williams, a statistician at Lawrence Berkeley National Laboratory, followed almost 40,000 men and women who walked for exercise and found that those who walked at a very slow pace (24 minutes per mile) were 44 percent more likely to die within the 10-year study period than those who walked at a faster pace (PLoS One, December 2013). Other studies showing similar results include:
• A study of 412,596 British citizens, of average age 68, found that compared to slow walkers, people who walked fast had half the chance of developing severe COVID-19 disease and half the chance of dying from that disease. (International Journal of Obesity, Feb 26, 2021;45:1155–1159).
• A review of more than 200,000 cancer survivors, ages 50 to 71, found that those who walked fast had half the death rate when compared to those who walked slowly (Canc Epid, Biomar & Prevent, April, 2021).
• An analysis of 50,225 walkers found that the faster people walk, the lower their risk of dying from a heart attack and from all causes (Br J of Sprts Med, May 31, 2018;52(12):761-768).
• Among older runners, the faster runners had lower blood pressure, lower cholesterol and lower blood sugar levels (Med Sci Sprt Exer, October 2008).
• A review of 14 studies on walking and seven studies on cycling showed that the faster people walked or cycled, the less likely they were to suffer a heart attack (Int J Behav Nutr Phys Act, 2014;11:132).
• A review of 13 studies found that fast walkers had a 31 percent reduction in risk of death from a heart attack when compared to very slow walkers (Br J Sports MedText with emphasis, 2008;42:238–43).
• A review of 250,000 adults in the UK found walking to work was associated with a 36 percent greater reduction in risk of death from a heart attack, compared to those who did not walk to work (BMJ, 2017;357:j1456).
• The Copenhagen City Heart Study found that risk for heart failure was associated far more with how fast a person walked than with how much and how far he walked (PLoS One, 2014;9:e89909).
• A study of 73,743 postmenopausal women aged 50–79 years found that the faster a woman walked, the less likely she was to suffer a heart attack (N Engl J Med, 2002;347:716–25).
• The Whitehall study, a 40-year follow-up of 6981 British civil servants, found that faster walkers were less likely to die from heart attacks or cancer (Ann Epidemiol, 2010;20:661–9).
• An analysis of 420,000 UK individuals found that walking fast was associated with reduced risk for death from all causes and heart attacks (Eur Heart J, 2017;38:3232–40).
All of these studies only show a correlation between fast walking and longer life, they do not demonstrate causation. However, that does not mean that the association is NOT causal. It could be that causation does exist between walking fast and long life, and scientists have not yet been able to prove it. I recommend fast walking since exercise is good for you, and in the process you might be increasing your life span.
How to Walk Faster
Walking is one of the safest and most effective sports for fitness, but to become fit, you have to move fairly fast. Healthy people should exercise vigorously enough to increase their heart rates at least 20 beats a minute more than when they rest. Walking at a leisurely pace will not raise your heart rate very much. There are two ways to walk faster: take longer steps or move your feet at a faster rate. To lengthen your stride, twist your hips from side to side and reach forward with your feet. Pointing your feet forward after your heel strikes the ground helps you gain a few inches.
It is easier for most people to move their legs faster, rather than to try to lengthen their stride. If you move your arms faster, your feet will move faster also. Every time one leg moves forward, the arm on the same side moves back and the arm on the other side moves forward. For every step forward, there is an equal number of arm movements forward. To move your arms faster, you have to keep your elbows bent. The fulcrum of your arm swing is at your shoulder. The straighter your elbows, the longer your arms swing as a pendulum from your shoulder, reducing the frequency of arm swings. Bending your elbows shortens the swing and allows you to move faster. You may find that it helps to count out a cadence to yourself as you walk, 1-2-3-4, 1-2-3-4 — as if you were marching — or hum a tune, or play some peppy music. (Don’t use earphones if you are walking in traffic). See How to Do Interval Training
Intervals: The Best Way to Increase Intensity
CAUTION: People with blocked arteries leading to their hearts can suffer heart attacks with intense exercise. Check with your doctor before starting a new program of intense exercise or increasing the intensity of your current program.


ABS SEPT 29

ALT LEG RAISES 
SICSSORS
REVERES CRUNCH
ALT TOE TOUCH 
SINGLE LEG TOUCH 
VERTICAL BIKE 
OBLIQUE V-UPS LH/RH 
PLANK JACKS

SEPT 20

KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW  LH/RH 
KB HALF D/LIFT 
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH 
KB HALO 
KB ONE ARM D/LIFT LH /RH 


SEPT 17 FRIDAY

KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW  LH/RH 
KB HALF D/LIFT 
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH 
KB HALO 
KB ONE ARM D/LIFT LH /RH 


SEPT 15

D/B SHOULDER PRESS 10X10
D/B FRONT RAISES 10X10
D/B BENT OVER FLY 10X10
D/B SIDE RISES 10X10
D/B PUSH UPS 10X10
Two Hand Lateral Pendulum Kettlebell Swing. https://youtu.be/JlkPOI5QBp8


SEPT 10

D/B PUSH UPS 10X10 
D/B CHEST PRESS 10X10 
D/B CHEST FLYES  10X10 
D/B TRICEPS  CROSS BODY  10X10
Dead Stop Kettlebell Swing. https://youtu.be/T02QHkJcfQ8


SEPT 6

D/B BICEPS    10X10 
KB SWINGS  10X10 
KB FIGURE 8 TO STALL 10X10
KB PRESS 10X10
D/B PUSH UPS 10X10

SEP 1

KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW  LH/RH 
KB HALF D/LIFT 
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH 
KB HALO 
KB ONE ARM D/LIFT LH /RH 


AUG 24


KB SWINGS
KB BENT OVER ROW
KB ONE ARM ROW  LH/RH 
KB HALF D/LIFT 
KB HI PULL UP TO CHINE
KB ONE ARM SWINGS LH/RH 
KB HALO 
KB ONE ARM D/LIFT LH /RH 


AUG 9

The GREATEST Kettlebell Exercise on EARTH

When it comes to kettlebells you’d be living under a rock if you haven’t heard of or tried a kettlebell swing. This seemingly simple, yet dynamic exercise takes so little, yet offers so much. There are plenty of exercises that load hip extension, but few load the eccentric phase as powerfully as the swing. Explosive movements like barbell cleans, high pulls and snatches all require an explosive pull and fast hips, but are typically dropped at the apex of the movement and require much more time for mastery. With the swing you get to play with maximum output synced with the deceleration of a ballistic load. This creates a weight that feels much heavier on the body due to acceleration and allows for multiple repetitions. 

Not only are you building a strong posterior with the swing you’ll also get the added benefits of increasing your grip strength, building work capacity, reinforcing the subtle balance of tension and fluidity that carries over into just about every athletic arena, and even has the potential to increase hamstring flexibility (assuming you’re not too squatty). Every client I ever had that started doing kettlebell swings praised the movement for building a stronger back and looser hammies. 

As with most things in the fitness world there’s more than one way to do them (despite what “experts” who’ve gone through as single course would say.) Over the years I’ve learned and experimented with dozens of swing variations to not only get stronger and more powerful, but offer enough variation for myself and my clients to maintain interest without diverting too far from the main goal. There’s also the fact that with many different body types and limitations offering only one or two variations might not cut it. Some of these variations might be new to you so keep that in mind when choosing the load. You might need to go very light just to get the position or transition down. 

aug 9

KB SWINGS

KB BENT OVER ROW

KB ONE ARM ROW  LH/RH 

KB HALF D/LIFT 

KB HI PULL UP TO CHINE

KB ONE ARM SWINGS LH/RH 

KB HALO 

KB ONE ARM D/LIFT LH /RH 

July 30 Friday

10 kB swings

10/10  ALT SIDE  RISE  

15 KB swings

15 PRESS

25 KB swings

25 PLANK JACKS 

50 KB swings

50 LEG RAISES  

July 28

KB SWINGS 

KB BENT OVER ROW 

KB ONE ARM ROW LH/RH

KB HALF D/LIFT 

KB HIGH PULL TO CHIN 

KB ONE ARM SWINGS LH/RH 

KB HALO 

KB ONE ARM  D/LIFT LH /RH

KB SWINGS

July 23 Friday

BACK  30/30

 KB SWINGS 

KB BENT OVER ROW 

KB ONE ARM ROW LH/RH

KB HALF D/LIFT 

KB HIGH PULL TO CHIN 

KB ONE ARM SWINGS LH/RH 

KB HALO 

KB ONE ARM  D/LIFT LH /RH

KB SWINHS

JULY 21 WED 30 /30

D/B HAMMER FLYES

D/B LOW FLYES 

D/B HALF CIRCLE RAISES 

D/B FRONT RAISES[ D/B CLOS]

PUSH UPS 

D/B CHEST PRESS 

D/B CLOSE  CHEST PRESS 

 Abs 

JULY 16

 40/20

D/B ONE ARM ROW

D/B ONE ARM ROW

D/B BENT OVER FLYES 

D/B BENT OVER ROW 

D/B  SHRUGS 

D/B  LUNG FRONT 

D/B  GOBLET SQUATS

D/B  PRESS  SHOULDERS

D/B CLEAN PRESS 

D/B PRESS  TO HALO 

JULY 15

Exercise for Both Endurance AND Intensity 

For maximum health benefits, you should work for both endurance and intensity in your exercise program. We have lots of evidence that exercise prolongs lives by reducing risks for chronic diseases such as high blood pressure, heart attacks and diabetes (PLoS Medicine, January 12, 2021), and adding intensity to a workout increases its health benefits (Brit Med J, Oct 7, 2020;371).

A recent study from the University of Guelph in Ontario, Canada suggests that you will gain more health benefits by trying to exercise intensely on some days and doing slower recovery exercise on the other days (Med Sci Sports Exerc, June 2021;53(6):1194-1205). In this study, 23 overweight participants were divided into two groups that exercised on stationary bicycles for six weeks:
• Endurance Group: Five days a week, 30–40 minutes of continuous exercise at about 60 percent of maximal effort
• Intense Intervals Group: Three days a week, 4-6 intervals with each lasting for 30 seconds at almost all-out intensity, with a two-minute recovery between each interval. 

The researchers found that both the endurance group and the intense intervals group had increased heart-lung fitness and ability to control blood sugar levels after eating a meal, but only the endurance group had lower blood pressure, decreased body fat, and ability to control blood fat levels after eating a high-fat meal. This shows us that short bouts of intense exercise alone are not enough; your exercise program should include both some endurance work (time and distance in your activity) and some short bursts of intensity (increased effort). 

Stress and Recover
I recommend that exercisers at all levels should follow a stress and recovery exercise program. Competitive athletes need to exercise every day to gain maximum strength, and they know that they have to exercise intensely to improve in their sport. They quickly learn that exercising intensely damages muscles to cause delayed onset muscle soreness (DOMS) and they need to follow each intense workout with less intense recovery workouts.

You will become more fit by taking a hard workout and then going at low intensity for a day or two than you will by exercising at the same leisurely pace every day. You have to damage muscles to gain strength and enlarge muscles. Every muscle is made up of thousands of fibers like a rope is made of many strands. Every fiber is made up of blocks called sarcomeres that fit end to end like a row of bricks. Sarcomeres butt upon each other, end-to-end, at Z-lines (Diagram ). Muscles contract only at each Z-line. When you exercise vigorously, you damage these Z-lines and when they heal, the muscle fibers are stronger, so all knowledgeable athletes take some intense workouts to damage their muscles at the Z-lines. On the next day their muscles are sore and damaged and they exercise at a relaxed pace. When the muscles are healed and the soreness lessens, they take their next intense workout. If athletes exercise at low intensity during the healing phase of the Z-lines, their muscle fibers will become stronger than if they rest. If they exercise vigorously when their muscles are sore, they are likely to tear them and become injured.

Non-Athletes Also Should Exercise Every Day
Forty percent of North Americans die of heart attacks. One of the most common causes of the arterial damage that precedes heart attacks is a high rise in blood sugar after meals. Resting muscles remove no sugar from the bloodstream, but contracting muscles remove sugar rapidly from the bloodstream without even needing insulin. This effect is strongest during exercise and diminishes to no benefit about 17 hours after you finish exercising. If you want to use exercise to help control blood sugar, you need to do it every day.

An Exercise Program for Everyone
CAUTION: Because a person with blocked arteries leading to the heart could suffer a heart attack during exercise, please check with your doctor before starting a new exercise program or increasing the intensity of your existing program. Whatever activity you choose, try to exercise every day. If you are just starting out, spend about six weeks at a slow pace until you are comfortable in your activity for thirty minutes or more. Then you are ready to alternate more intense days with easier workouts.

Intense Days: Stress refers to intensity, not the length of your workout. You can gauge the severity of the stress by how hard you breathe and by the amount of burning you feel in your muscles during exercise. Interval training means that you start out slowly, pick up the pace, slow down immediately when your muscles start to burn, recover by going very slowly for as long as you want, and then pick up the pace again.
• On your hard days, warm up by going very slowly for five to 10 minutes. Going slowly at the start of a workout warms up muscles to help make them resistant to injury. If your muscles still feel tired or heavy, do not try interval training. Exercising with tired or sore muscles can cause serious injuries.
• After you warm up, pick up the pace gradually until you feel burning in your muscles and immediately slow down. Then go at a very slow pace until the soreness goes away, your breathing returns to normal and you feel recovered. How long it takes to recover is irrelevant. You take your next faster pick up when you feel that you have recovered, not from any preset time. Then pick up the pace until you feel burning again.
• If you are not planning to compete, you do not ever need to go at 100 percent intensity. People who are just starting to do interval workouts should pick up the pace only slightly and not become short of breath. Slow down and get out of the burn as soon as you feel it. As soon as the burning and fatigue go away, and you are not breathing hard, try to pick up the pace again. In early workouts, you may only be able to do one hard pickup. Do not start your next pick up until your legs feel fresh. As soon as your legs start to feel heavy, stop the workout. Trying to increase the pace when your muscles feel sore, or trying to work through heavy or tired muslces invites injury.

Easy Days: The day after your hard workout, your muscles will probably feel sore and you should take an easy workout. If the discomfort does not go away after you warm up, is worse on one side of your body, or increases as you exercise, stop exercising immediately and cool down. You could be injured and continuing to exercise will delay healing. If you feel better as you exercise casually, continue to exercise until you feel any discomfort or heaviness. Always stop every workout when your muscles hurt or feel heavy. Keep on taking easy days where you exercise at low intensity until you feel fresh again.

My Recommendations
I believe that every healthy person should try to exercise every day. You will gain a much higher level of fitness by “stressing and recovering.” Exercise more intensely on one day and go slowly on the next day or days. Only when your muscles feel fresh should you try to pick up the pace again.

JULY 14 WED

5 rounds, rest 3 minutes between each round:

20 KB pull ups

30 push ups

40 sit ups

50 KB  squats

JULY 12

The Perfect Pair

Kb  Swing – 20 reps

Push Ups – 10, 9, 8, 7 6,5.4.3.2.1.

JULY 2

20/10 TABATA

D/B CHEST FLYES STAND

 D/B Bent over row

 KB GOBLET SQUATS

 D/B PRESS 

D/B SQUAT & PRESS

D/B D/LIFT

D/B  SUMO 

D/B FRONT LUNGES 

D/B REAR LUNGES 

JULY 2

Exercise Really Does Help You

Researchers reviewed eight studies that used accelerometers to follow 36,383 adults, 40 years of age and older, for six years (Brit Med J, August 21, 2019). They found that exercising regularly, regardless of intensity, was associated with reduced risk for death during the study period, while sitting for more than nine hours a day was associated with increased risk of death.

The death rate dropped progressively as light physical activity increased up to five hours per day and moderate activity increased up to 24 minutes per day. Examples of light intensity included walking slowly, cooking and washing dishes. Moderate activity included brisk walking, vacuuming or mowing the lawn, while vigorous activity included jogging or carrying a heavy load. In another study, lack of physical activity doubled a person’s chances of suffering a heart attack, while a regular exercise program helped prevent it (Eur Heart J, 15 January 2019).

Not exercising regularly worsens diabetes (Cardiopulmonary Phys Ther J, 2013 Jun;24(2):27–34). Most cases of diabetes are caused primarily by excess fat in the liver and muscles, the only two places humans can store significant amounts of sugar. Excess fat in muscles and liver prevent these tissues from clearing excess sugar from the bloodstream. Most cases of diabetes can be cured by getting excess fat out of the liver, and the longer you exercise, the more fat you remove from muscles and liver and the less likely your blood sugar is to rise too high after you eat (Curr Cardiol Rep, Dec 2016;18(12):117).

Intense Exercise is Beneficial

Richard A. Winett of Virginia Tech has reviewed 106 journal articles to show that intense exercise can benefit health, prevent disease and prolong lives (Innovation in Aging, July 26, 2019;3(4):1–15). If you are trying to lose weight, intense interval exercise may help you to lose more weight than slower continuous exercise (Brit Med J, Feb 14, 2019). If you exercise intensely, you don’t have to spend as much time exercising to gain the same health benefits (J Am Coll Card, June 21, 2016;67(24):2910-2911).

A review of 41 studies involving 1115 people showed that people who have limited time to exercise will gain more health benefits from short bursts of intense exercise with short rests between each interval compared to continuous training (Brit J Sports Med, Feb 14, 2019;53(10)). Ideal sports for interval training include running, fast walking, cycling, swimming and weight lifting, but intense exercise can increase risk of injuries. Everyday opportunities for interval exercise include carrying heavy shopping bags up a few flights of stairs, running to catch a bus, walking fast from one place to another, pushing a lawn mower, or vacuuming your house with vigor.

My Recommendations

A key to prolonging your life and preventing disease is to keep on moving. Lying in bed for many hours each day is a certain way eventually to kill yourself. Your skeletal muscles circulate blood to your heart, and when you contract a muscle, it squeezes blood vessels near it to pump increased amounts of blood back to your heart. Your heart responds to the extra blood by contracting with greater force that makes it stronger. Each day that you spend not moving your muscles weakens your heart until you eventually die of heart failure.

Exercise will prolong your life. You do not have to have a specific exercise program, but you should keep on moving for a large part of each day. It is healthful to mow your lawn, wash your dishes, make your bed, vacuum your house, go out for walks and participate with your friends in activities in which you are moving your arms and legs. I recommend participating in groups for dancing, cycling, swimming, running, nature walks and so forth.

JUNE 23

5 Rounds📍2 minutes rest in between each Round.

📍20 Sit-Ups

📍40 Mountain Climbers

📍20 Reach Ups

📍40 Heel Taps

📍20 V-Twists

JUHNE 21 4 ROUNDS

J.jacks – 10 reps

   Kb  Swings 10 reps

    Kb press  – 10 reps

    Kb Swings – 10 reps

    Body  Squats – 10 reps

     Kb  Swings – 10 reps

     KB Halo  – 10 reps

    KB Swings – 10 reps

    KB  Front  Lunges – 10 reps

     KB    Swings – 10 reps

JUNE 14 MOIDAY

5 Rounds📍2 minutes rest in between each Round.

📍20 Sit-Ups

📍40 Mountain Climbers

📍20 Reach Ups

📍40 Heel Taps

📍20 V-Twists

JUNE 11

KB SWINGS 

KB PRESS

KB FIGURE  8 TO STALL

KB AROUND BODY TO STALL

KB PRESS OUT TO HALO 

KB BICEPS CURLS 

KB TRICEPS EXT 

KB ALT SWINGS 

KB SQUAT & PRESS 

KB BENT OVER ROW 

June 7. 30 work 30 sec rest

Lying Chest Press 

 Crush Press

Chest flyes

Pullover

Bent Over Rows

Standing Shoulder Press

DB Reg, hammer

 Reverse Curl

Biceps curls 

MAY 26

For Time (time cap of 10 minutes):

50 kettlebell swings

50 sit ups

40 kettlebell swings

40 sit ups

30 kettlebell swings

30 sit ups

20 kettlebell swings

20 sit ups

10 kettlebell swings

MAY 24

D/B BENT OVER FLYES 

D/B BENT OVER ROW 

D/B  SHRUGS 

D/B  LUNG FRONT 

D/B  GOBLET SQUATS

D/B  PRESS  SHOULDERS

D/B CLEAN PRESS 

D/B SKI SWINGS

D/B SIDE BENDS

D/B ONE ARM ROW

D/B ONE ARM ROW

MAY 18

21 KB  swings 

18 KB  swings

15 KB  swings

12 KB  swings

9. KB  swings

6  KB  swings

3 KB  swings

MAY 10

4X12

BICEPS CURLS 

TRICEPS EXT

HAMMER CURLS 

TRICEPS KICK BACKS 

SPIDER CURLS 

NARROW D/B PRESS UP

APRIL 28

30 /30

J /JACKS 

D/B CHEST FLYES STAND

 D/B BENT OVER ROW 

 D/B  GOBLET SQUATS

 D/B ALT PRESS 

D/B SQUAT & PRESS

D/B ONE LEG D/LIFT LH /RH

D/B  SUMO 

D/B FRONT LUNGES 

D/B REAR LUNGES

D/B ALT FRONT RAISES 

D/B ALT SIDE RAISES 

D/B PRESS OUT WHEEL

D/B PRESS OUT HALO 

 D/B BICEPS CURLS

D/B HAMMER CURLS

April 21

Dumbbell Workouts

3 Rounds Without Breaking

30 Curls (2×25/15 lb)

30 Strict Presses (2×25/15 lb)

30 Lateral Raises (2×25/15 lb)

30 Hammer Curls (2×25/15 lb)

30 Upright Rows (2×25/15 lb)

30 Push Presses (2×25/15 lb)

30 Curls (2×25/15 lb)

1 minute Rest

APRIL 16

4 rounds

20 PLANK JACKS 

20 push-ups, 

20 sit-ups,  

20 AIR squats 

APRIL 15

Why You Sweat More After Exercise

It’s normal to sweat more after you finish exercising than you do while you exercise. Your body temperature varies throughout the day, going from about 97 degrees in the early morning to about 99 degrees in the early evening. Exercise raises body temperature considerably.

More than 70 percent of the energy that powers your muscles is lost as heat, so your body temperature usually rises during exercise. To keep your body temperature from rising too high, your heart pumps the heat in your blood from your muscles to your skin, you sweat and the sweat evaporates to cool your body.

Sweating is controlled by the temperature of the blood flowing to the part of the brain called the hypothalamus. When your temperature rises, you sweat more. During exercise, your heart beats very rapidly to pump extra blood to bring extra oxygen to your muscles and extra hot blood from the muscles to the skin where the heat can be dissipated. When you stop exercising, your heart immediately slows down, decreasing the amount of blood pumped to your skin, so your temperature rises higher which causes you to sweat even more.

APRIL 12

ALPHABET   WORKOUT

  30  SEC 30 SEC WORK 

A   SIT UPS

B   SEC PLANK 

C   Alt Curtsy Lunge 

D    SEC SQUAT SIT

E   SEC PUSH UPS 

F   SEC PLANK  JACKS 

G    KB  PRESS 

H    KB BICEPS  CURL

I     TRICEPS PUSH UPS 

J     BODY SQUATS

K   SEAL JACKS 

L    1 MIN SIDE PLANK   L/R

M   1 MIN PLANK

N     ABS BIKE

O    REVERS ABS 

P     PUSH UPS 

Q     1MIN SQUATS SIT

R      1MIN PLANK

S       KB SIT UPS

T      Alt Curtsy Lunge 

U       SIT UPS

V      KB SWINGS

W     TRICEPS KICK BACK  

 X      PLANK JACKS 

Y       FROG SQUATS 

Z       KB PRESS

APRIL 9

EMON 30 SEC 30 REST

 KB SWINGS 

 D/B HAMMER CURL 

 KB SWINGS 

 D/B TRICEPS KICK BACK

 KB SWINGS 

 KB CROSS BODY 

 KB  ALT SWINGS 

 D/B BICEPS CURL

APRIL 7

For Time (time cap of 10 minutes):

50 kettlebell swings

50 sit ups

40 kettlebell swings

40 sit ups

30 kettlebell swings

30 sit ups

20 kettlebell swings

20 sit ups

10 kettlebell swings

APRIL 5

Time 15 min

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

APRIL 2

30/30 

J JACKS 

D/B  SKI SWING 

 D/B GOBLET 

BODY SQUATS

SUMO SQUATS 

 D/B HAMMER CURLS  & FRONT RISES 

 D/B BICEPS CURLS & Lateral raise 

D/B BENT OVER ROWS 

ONE LEG D/LIFT ROW.  LH/RH 

FRONT LUNGES D/B PRESS 

WINDMILL 

MONDAY MARCH 29

KB 4 swings

 4 push ups

 KB 2 squats

 KB 2  Press

KB  6 swings

 6 push ups

3 KB Goblet squat

 3  KB Press

8 KB swings 

8 push ups 

4 KB  Goblet squats

4 KB Press

10 KB  swings 

10 push ups 

5 KB Goblet squats 

5. KB Press

12 KB  swings 

12 push ups 

6 KB Goblet squats 

6 KB Press

14 KB  swings 

14 push ups

7 KB Goblet squats 

8 KB Press

16 KB  swings n

13 push ups 

9 KB Goblet squats 

9 KB Press

18 KB swings 

18 push ups 

10 goblet squats 

10 KB Press

18 KB  swings 

18 push ups 

11 Goblet squat 

11 KB Press

20 KB  swings 

20 push ups 

12 LB Goblet squat 

12 KB Press

MARCH 26

10 BURPEES   1 GOBLET SQUATS KB

9 BURPEES   2 GOBLET SQUATS KB

8  BURPEES   3 GOBLET SQUATS KB

7  BURPEES   4 GOBLET SQUATS KB

6 BURPEES   5 GOBLET SQUATS KB

5 BURPEES   6 GOBLET SQUATS KB

4 BURPEES   7 GOBLET SQUATS KB

3 BURPEES   8 GOBLET SQUATS KB

2 BURPEES   9 GOBLET SQUATS KB

1 BURPEES   10 GOBLET SQUATS KB

MARCH 24

KB SWINGS 

 D/B HAMMER CURL 

 KB SWINGS 

 D/B TRICEPS KICK BACK

 KB SWINGS 

 D/BCROSS BODY CURL

 KB SWINGS 

 D/B BICEPS CURL

 KB SWINGS 

 D/B  BICEPS CURLS  TO PRESS 

 KB SWINGS 

KB PULL UP TO SQUAT 

KB GOBLET  SUMO SQUATS 

PRISONER SQUATS 

KB  SUMO SQUATS   

BODY SQUATS  

PULSE  SQUATS

HI SUMO LIFT

KB D/LIFT 

KB ALT SWINGS

MARCH 19

KB SWINGS 

KB PRESS

KB FIGURE  8 TO STALL

KB AROUND BODY TO STALL

KB PRESS OUT TO HALO 

KB BICEPS CURLS 

KB TRICEPS EXT 

KB ALT SWINGS 

KB SQUAT & PRESS 

KB BENT OVER ROW

KB SUMO SQUATS 

KB   HI  SUMO PULL UP 

MARCH 15

10 BURPEES   1 GOBLET SQUATS KB

9 BURPEES   2 GOBLET SQUATS KB

8  BURPEES   3 GOBLET SQUATS KB

7  BURPEES   4 GOBLET SQUATS KB

6 BURPEES   5 GOBLET SQUATS KB

5 BURPEES   6 GOBLET SQUATS KB

4 BURPEES   7 GOBLET SQUATS KB

3 BURPEES   8 GOBLET SQUATS KB

2 BURPEES   9 GOBLET SQUATS KB

1 BURPEES   10 GOBLET SQUATS KB

MARCH 12

D/B  SKI SWING 

 D/B GOBLET 

D/B SUMO SQUATS 

 D/B HAMMER CURLS  & FRONT RISES 

 D/B BICEPS CURLS & Lateral raise 

D/B. ALT  BENT OVER ROWS 

ONE LEG D/LIFT  LH/RH 

FRONT LUNGES D/B PRESS

Windmill LH/RH 

MARCH 10

KB SWINGS 

KB PRESS

KB FIGURE  8 TO STALL

KB AROUND BODY TO STALL

KB PRESS OUT TO HALO 

KB BICEPS CURLS 

KB TRICEPS EXT 

KB ALT SWINGS 

KB SQUAT & PRESS 

KB BENT OVER ROW 

KB ONE ARM SWINGS LH/RH 

ONE LEG D/LIFT LH/RH

WINDMILL NO D/B OR KB LH /RH

MARCH 8

30 /30

KB SWINGS 

KB PRESS

KB FIGURE  8 TO STALL

KB AROUND BODY TO STALL

KB PRESS OUT TO HALO 

KB BICEPS CURLS 

KB TRICEPS EXT 

KB ALT SWINGS 

KB SQUAT & PRESS 

KB BENT OVER ROW 

KB ONE ARM SWINGS LH/RH 

ONE LEG D/LIFT LH/RH

WINDMILL NO D/B OR KB LH /RH

March 5

30/30

D/B  Chest press

 D/B CHEST FLYES

D/B  PULL OVER 

 D/B CHEST FLYES STAND

 D/B Bent over row

 KB GOBLET SQUATS

 D/B ROTATING PRESS 

KB  PREES OUT TO HALO

KB D/LIFT. 

KB ONE LEG DEAD LIFT LH /RH 

WINDMILL LH/RH 

MARCH 3

No rest workout 

4  rounds

10  PRESS

10 KB  GOBLET 

10 BODY SQUATS

10 D/B  Rotating press

10 D/B REAR LUNGES 

10 D/B BICEPS CURLS 

10 D/B BENT OVER ROWS 

10 D/B FRONT RAISE 

10  D./B SIDE RAISE 

10 D/B HALO 

10 ONE ARM SHATCH  LH/RH 

MARCH 1

30/30

KB  Swings 

    KB Swings & goblet  squats

    KB press

    KB Swings 

     KB Swings & gobet squats 

    KB  ALT Lunges 

    KB Swings 

   KB Halo /squats  

   KB PULL UP TO CHIN

   KB SQUATS & PRESS

FEB 26

21 KB  swings 

18 KB  swings

15 KB  swings

12 KB  swings

9. KB  swings

6  KB  swings

3 KB  swings

FEB 24

30 SEC 30 SEC REST

J/JACKS 

BODY SQUATS 

D/B CHEST PRESS 

D/B CHEST FLYES 

D/B Single-arm floor press

D/B Single-arm floor press

D/B BRIGE  floor press

D/B BRIGE FLYES 

D/B PULL OVER 

D/B  CLOSE CHEST PRESS 

D/B HIP RAISES 

FEB 21

EMON 30 SEC 30 REST

 KB SWINGS 

 D/B HAMMER CURL 

KB SWINGS 

 D/B TRICEPS KICK BACK

 KB SWINGS 

D/B  CROSS BODY   CURL

KB SWINGS 

D/B  BICEPS CURL

 KB SWINGS 

D/B  BICEPS CURLS  TO PRESS 

 KB SWINGS 

 KB AROUND BODY TO STALL 

FEB 19 30/30

J/JACKS

PRISONER SQUATS 

  SUMO SQUATS   

BODY SQUATS  

FEB 17

30/3O

KB SWINGS 

KB PRESS OUT TO HALO 

KB ALT SWINGS 

KB WINDMILL 

KB FRONT RAISES 

FEB 15

TABATA 20/10

KB SWINGS 4. MIN 

KB HALO 4. MIN 

D/B LATERAL  RAISES 4. MIN 

D/B PRESS 4. MIN 

FEB 12

30/3O

KB SWINGS 

KB PRESS OUT TO HALO 

KB ALT SWINGS 

KB WINDMILL 

KB FRONT RAISES 

FEB 8

30 WORK 30 REST

 KB  Swings 

    KB Swings & goblet  squats

    KB press

    KB Swings 

     KB Swings & gobet squats 

    KB  ALT Lunges 

    KB Swings 

   KB Halo /squats  

   KB PULL UP TO CHIN

   KB SQUATS & PRESS

FEB 5

5 ROUNDS 

10 SWINGS 

2 KB SQUATS 

15 SWINGS           

3 KB SQUATS  

25 SWINGS 

4 KB SQUATS  

50 SWINGS 

FEB 3

21 KB  swings 

18 KB  swings

15 KB  swings

12 KB  swings

9. KB  swings

6  KB  swings

3 KB  swings

JAN 29

30/30

D/B CHEST PRESS

D/B CLOSE CHEST PRESS 

D/B DECLINE CHEST PRESS 

D/B DECLINE CHEST FLYES

D/B PULLOVER 

D/B SKULL CRUSH TRICEPS

D/B TGU  1/2 LH/RH 

D.B ALT SIDE RAISES 

D/B FRONT RAISES  TO BICEPS CURL

D/ B BENT OVER FLYES 

D/B SIDE BENDS 

D/B ONE LEG D/LIFT  LH/RH 

D/B PRESS OUT WHEEL

D/B PRESS 

D/B SQUATS 

D/B PAUSE SQUATS 

D/B TWO ALT PRESS OUT 

D/B BENT OVER ROWS 

JAN 27

JAN 27    

30 /30

KB SWINGS 

KB PRESS

KB FIGURE  8 TO STALL

KB AROUND BODY TO STALL

KB PRESS OUT TO HALO 

KB BICEPS CURLS 

KB TRICEPS EXT 

KB ALT SWINGS 

JAN 25

How Doing Planks Daily Can Influence Your Entire Body

The Main Reasons To Plank

When you perform the plank every day, you’ll be guaranteed to see incredible benefits to your body as well as your mind. These eight things will happen as you start to do planks every day.

Define Your Core

When you start doing the plank every single day, you’ll find that your core starts to get stronger. The exercise will strengthen all the muscles that define the core. It goes way beyond the stomach muscles. It includes muscles in the sides, back and buttocks, as well as the shoulders and arms.

Improves Posture

Strengthening your core will improve your posture. The muscles that define the core can become weak from sitting at an office job all day. If you find yourself slouching at the end of the day, your core isn’t keeping you upright.

Improve Balance

Your core is the reason that you can stand on one leg without swaying and falling over to the ground. The abdominal muscles play a large part in your balance. The core muscles increase your stability.

Boosts Metabolism

The secret to a higher metabolism is building muscles that will burn calories even while you’re at rest. Your resting metabolism will increase when you increase your muscles. Planks will strengthen and increase your muscles to help increase metabolism.

READ ALSO: Boost Your Metabolism With These 3 Simple Moves

Improve Your Flexibility

You’ll build the muscles in your core when you do the plank every day, but you’re also working on the muscles around your shoulder blades as well as your hamstrings and calves. You’ll get incredible stretching benefits to the plank.

READ: Do Planks Really Work? The Truth about Planking

Prevent Back Aches

A person’s back pain can come from having a weak core. When you perform sit-ups, crunches and contractions in the abs, you’re putting stress on the back muscles. When your core is stronger, your back will hurt less.

Tone Arms and Develop a 6-Pack

While the plank will have mental and physical benefits that will help relieve stress and pain, it will have an amazing effect on your physique. Your arms will become toned. The backs of the thighs, the buttocks and the abs will see immense changes. You’ll start to see a tight, muscular body.

Relieves Stress

When you do the plank every day, you’re developing and stretching the muscles that contribute to the muscle cramps and pain that comes with stress. When you’re relaxed, your muscles are loose and less tense. You’ll feel less anxious and stressed since you’ll have to concentrate and calm your mind while doing the plank too.

SEE: The Best Techniques to Relieve Stress and Anger

Performing the plank every day will provide incredible benefits to the entire body and provide a stress-relieving activity. While you may not hold the position for long when you start, increase the length and repetitions each day to increase endurance.

JAN 22 

TABATA  20/10  SEC

20 sec on 10-sec rest 28 MIN 

KB SWINGS  4 MIN

ROUND BODY  4 MIN

D/B CHEST PRESS 4MIN

D/B CHEST FLYES 4 MIN

D/B CLOSE CHEST PRESS D/B PULLOVER 4MIN

V UPS  4 UPS

CLIMBERS  4MIN 

JAN 20

TABATA  20 SEC WORK 10 SEC REST 

KB SWINGS  4 MIN

KB FIGURE 8 TO STALL  4 MIN

JAN 18

EMOM 30 /30 

KB SWINGS

KB D/LIFT 

KB STATIONARY LUNGES  RH 

KB FIGURE 8 TO STALL 

KB GOBLET  SQUATS

KB SWINGS

KB D/LIFT 

Hi John,
The Tabata workout today was very strenuous. I liked it and was also grateful to get in so many kettlebell swings. I counted doing 300 swings in total. Just finished watching the videos you sent us earlier on squat and pushup form. Each video was helpful. Thank you.

Kettlebell fans love the heavy, round-shaped weights for a reason — kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The number of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening the core and upper body muscles.

Dear John,

We have created an exceptional Christmas message for you. You have seen us thru months and months of covid; kept us “sane” and fit; allowed us to get our workouts in and see other kbers on zoom. I know I speak for all when I say “Thank you.” As I thought about expressing this, I remembered the dance we did for you and Diane’s anniversary a few years ago. So…I asked Brenda if she would choreography a Christmas routine for you, and I invited some of the gals out to Koolina to “perform” for you (I use that term lightly). I wasn’t able to invite all because of covid. So…the “KB Rockettes” include Brenda, Nellie, Peggy, Lori, Judith, Jan, Grace and myself.

JAN 15

3 ROUNDS

21 KB  swings 

18 KB  swings

15 KB  swings

12 KB  swings

9. KB  swings

6  KB  swings

3 KB  swings

JAN 13

TABATA 20 SEC 10 REST 

4 MIN 

HIGH KNEES  

BODY SQUATS

 1MIN REST 

PLANK JACKS  4 MIN 

M/CLIMBERSC

 1 REST 

V UPS

HIP RAISES  TO  A SIT UP 4 MIN 

1 MIN REST 

J/JACKS 

BODY SQUATS  4 MIN 

1 MIN REST 

D/B BRENT OVER ROW. 4 MIN

D/B FLYES

1 MIN REST 

BICEPS CURLS    4 MIN 

TRICEPS KICKBACKS 

1 MIN REST 

HAMMER CURLS  4 MIN 

CROSSBODY BICEPS CURLS

REST 

STRAIGHT ARM PLANK. 4 MIN

ELBOW PLANK 

JAN 11 

 30 SEC 30 REST

 KB SWINGS 

 D/B HAMMER CURL 

 KB SWINGS 

 D/B TRICEPS KICKBACK

 KB SWINGS 

 CROSSBODY CURL

 KB SWINGS 

 BICEPS CURL

 KB SWINGS 

  BICEPS CURLS  TO PRESS 

 KB SWINGS 

KB PULL UP TO SQUAT 

JAN 8

30 /30 

 Kb  Goblet Squat

 Mountain Climbers

KB  ALT Swing

 KB FIGURE 8 TO STALL

 KB Row

 KB PRESS OUT TO HALO 

KB Squat and Press

D/B  Row & Fly

D//B PRESS

JAN 6 

30 WORK 30 REST EMON 

KB SWINGS 

KB PRESS

KB FIGURE  8 TO STALL

KB AROUND BODY TO STALL

KB PRESS OUT TO HALO 

KB BICEPS CURLS 

KB TRICEPS EXT 

KB ALT SWINGS 

KB SQUAT & PRESS 

KB BENT OVER ROW

JAN 4 MONDAY 

3 ROUNDS

21 KB  swings 

18 KB  swings

15 KB  swings

12 KB  swings

9. KB  swings

6  KB  swings

3 KB  swings

DEC 25

40 sec 20 rest 

20 KB SWINGS 

20 BICEPS CURL /REAR LUNGES  

20 KB PULL UPS T0 PRESS 

16 D/B HAMMER CURL TO TRICEPS KICK BACK 

20 KB SWINGS 

16 D/B ALT BICEPS CURLS 

20 KB FIGURE 8 TO STALL 

16 HAMMER CURL/TO PRESS 

20 KB ALT SWINGS 

16  BICEPS CURLS  TO PRESS 

20 KB SWINGS 

12 AROUND BODY TO STALL & PRESS

12 D/B WAITERS BICEPS CURL  

DEC 21

30/30

D/B CHEST PRESS 

D/B CHEST FLYES 

D/B CLOSE CHEST PRESS 

D/B BRIGE CHEST PRESS 

D/B BRIGE CHEST FLYES

DEC 18 

30 SEC ON 30 SEC REST 

D/B HAMMER CURL 

 KB SWINGS 

 D/B TRICEPS KICK BACK

 KB SWINGS 

D/B CROSS BODY CURL

 KB SWINGS 

D/B BICEPS CURL

 KB SWINGS 

 D/B  BICEPS CURLS  TO PRESS 

 KB SWINGS 

KB PULL UP TO SQUAT 

DEC 14 MONDAY 

100 BODY SQUATS

100 SIT UPS 

100 PUSH UPS 

10 K BIKE OR RUN 

DEC 11 

KB GOBLET  SUMO SQUATS 25

PRISONER SQUATS 25

KB  SUMO SQUATS   25

BODY SQUATS  25

DEC 9

. 30/30  EMON

D/B SQUAT & PRESS 

 D/B SKI SWINGS 

D/B SQUAT & PRESS 

 D/B ALT PRESS

 D/B SQUAT & PRESS 

 D/B ALT BICEPS CURLS 

 D/B SQUAT & PRESS 

 D/B ALT HAMMER CURLS 

DEC 7

21 D/B SQUAT & PRESS 

21 D/B SKI SWINGS 

18 D/B SQUAT & PRESS 

18 D/B SKI SWINGS 

15 D/B SQUAT & PRESS 

15 D/B SKI SWINGS 

12 D/B SQUAT & PRESS 

12 D/B SKI SWINGS 

9 D/B SQUAT & PRESS 

9 D/B SKI SWINGS 

6 D/B SQUAT & PRESS 

6 D/B SKI SWINGS 

3 D/B SQUAT & PRESS 

3 D/B SKI SWINGS 

DEC 4

30/30

D/B ONE ARM ROW

D/B ONE ARM ROW

D/B BENT OVER FLYES 

D/B BENT OVER ROW 

D/B  SHRUGS 

D/B  LUNG FRONT 

D/B  GOBLET SQUATS

D/B  PRESS  SHOULDERS

D/B CLEAN PRESS 

D/B SKI SWINGS

D/B SIDE BENDS