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The 5 W’s of Getting Fit: Who, What, Where, When, Why Exercise?

As a fitness trainer, I’m suspicious of claims that “everyone can do this workout.” Sure, everybody can, but does everyone want to?

Let’s face it: what inspires one individual may not motivate another. And if you find a program motivating, you’re more likely to persist with it. So, how do you determine that? I recommend breaking it down into the five W’s of fitness.

1. Who
2. What
3. When
4. Where
5. Why

Choosing the proper workout for you is a completely discretionary endeavor. So let’s take a closer look at each component.

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Why a 30 Minute Strength Training Program is Best

Guess what, today we got a great episode. I’m going to be sharing with you why a 30 minutes strength-based training program is the best. We have talked about so many different things in this channel, and why a 30 minutes strength-based training program.

Your body only has so much good at a peak level. Your ATP and CP pathways, alright, and it only has so much to give at peak performance. And you guys have looked at like your sprinters, versus your longer long-distance or endurance athletes. And everyone’s like, damn, and I really want that body, I want that body to look like, and you look at the sprinters, they have that nice, strong upper body, nice strong looking legs, and they’re really jacked and built.

They have worked and built-in, in training for that burst and the strength and the power. And that’s how they have that frame, endurance athletes, which are ones that obviously train for long periods of time, like hours upon hours upon hours, and their body is like to beanpole. There’s nothing against that, it’s just the fact that that’s how they’ve trained, that’s what they need their body to look like to perform at that level.

You couldn’t have like massive muscles and be running like 26 miles, it’s just you would, that’s why he would run it all off. They need their body frames to perform at that peak level. But when you’re trying to perform, and you’re trying to get the best out of strength training, or strength train for four hours, you strength train for 30 minutes, you get the best the most out of it, and then you move on.

That’s why people do that they don’t have all that time in a day, you want to get in, get out and get the best look to your body. That’s why we do this.

And there’s actually a scientific reason behind it. And if you don’t believe me, Google it, go ahead, and check it all out. But I do want to show you some different templates, I have templates of an upper body, upper body, lower body, and then a full-body just to kind of give you an idea of how to write how to develop a program to only last 30 minutes. All right, so you can see like everything’s broken into different circuits, supersets.

The lines when I wrote this for you guys, are so that way, you can see this is like your superset or your circuit, that’s where ends, and you would repeat it, these are your sets.

The first number is your set. The second number over here is your repetition or rep range.

I’m not going to go through and demonstrate all the different exercises, today, I just wanted to share with you just some templates of workouts, so that way you get an idea and see how the hours are written, these are 30-minute programs, all right, so they’re written specifically for that peak performance. This does not include your warm-up, your dynamic stretching, go moving into it.

Your warm-up is not meant to wear yourself out. When you do a warm-up, you want to be doing just maybe the first few exercises, do a number of reps a lot higher than where you’re at there. But you want to make sure that you’re getting those joints, ligaments, tendons, everything loosened up, some days, it takes a little bit longer to warm up, depending on your age, some days, it takes a little less.

I’ve done different videos on warming up proper warm-up, you don’t want to be warming up your lower body if you’re going to be doing an upper-body strength-based training program, and vice versa. Big take into consideration those things as well.

5-10 minutes a warm-up, and then 5-10 minutes of stretching at the end. But everybody needs to know that when you do this stuff, it doesn’t need to take forever, it shouldn’t take you forever, your body only has so much to give. So there’s a reason, a rhyme, and a reason for all of this stuff.

Alright, so this is your upper body. Just like us tell anybody like when you see four or five, six sets of something, it’s pretty much like your meat of the actual workout. That’s where you want to really focus and concentrate and get your best efforts. Not that you shouldn’t give your best efforts for the whole workout but that’s kind of how all this stuff is written. If you don’t want to write programs, if you’re tired looking through Men’s Health and Men’s Fitness and and all these other places to try to find the best workout or the best.

The best that you want something or someone to write something specifically for you. And your progression, you don’t want to go in and start doing a couple of different workouts, and all of a sudden you’re like Take it Arnold Schwarzenegger is working out. And for what he did back when he was like 17 years old and super jacked and Mr. Universe, so you want to take stuff through the progression of your life and where you’re at and how to get there.

These are just some suggestions, this is sets reps like general information of how to do it and how to write a 30-minute program and why it is important.

Okay, so all these are here for you just to visually see, that’s why I wrote these but you know, the goal is to show you teach you to help you inform you to give you guys some education so that way you can make the best decisions especially you know, that you can’t afford a personal trainer or a life coach or a health coach or those types of things. I want you to understand what you’re getting into and why it is written that way.

Alright, so hopefully this was some great information you guys enjoyed it. I love teaching this stuff to you guys. So if you need help reach out you know Direct Message me I’m on all the different platforms and hit me up.

How To Go From FAT To FIT In 30 Days Secrets Revealed

What’s up my fitness family! Brent Kasmer here with BK PT, Brent Kasmer Personal Training. I’m gonna be teaching you today, fat to fit. Alright, so it’s a very touchy subject because no one wants to become fat, or no must be called fat. But it is a word. And guess what sticks and stones may break my bones, but words will never hurt me. So this is not meant to hurt somebody, this is a very touchy word, we don’t talk about it. We don’t talk with this word when describing people in our household. Alright, so I’m gonna teach my kids, you know, it’s just it’s a word. But out of shape is a better word that I feel like we should use. But regardless, we’re gonna go ahead and hit this topic fat to fit. Alright. So if you haven’t yet subscribed, subscribe, mash the notification bell, you’re notified as all my newest content comes out, because I want you to understand the fastest, easiest, simplest ways to be fit to be in shape. Alright, so show me some love, give me some likes, and also pop in the comments where you’re at? Are you in this journey? Are you fat? Are you fit? You know, that’s what I want to know. And also what your struggles are, and also pop in there things that you used did that way maybe you can help somebody else out also in this comment ladder. Alright, so let’s not hold back any farther. Like I said, fat, it’s a word, what it really means is lacking muscle. So then the day you have fat, you got muscle. If you’re not called muscle, then you call it fat. You know, that’s what you got. So what you want to do is increase your muscle, speed up your metabolism. So let’s find out some of these quick little tidbits on how to get there. Alright, cuz we think of somebody that’s fit, they’re in shape, they’ve got muscle, so that’s what we’re leaning to do. You just don’t want to go from fat to fit back to fat again, back to fit again, back to fat again.


Those are not ingredients for successful healthy living lifestyle. All right, here we go. So you have to have a few things in place. These few things are workout, nutrition, accountability, they’re huge factors. I’ve got some key ingredients in here for you, that’s going to help you go to the next level and also stay healthy, live healthy, and maintain that fit. Look, feel body. Alright. So workout can’t take a long time has to be short, sweet to the point. Or else it’s not going to be sustainable. It’s not something I’m going to do forever. That’s why I created the accelerated PT method. Accelerated PT method helps you to have a variable workout regimen, where some days are higher repetitions. Some days are heavier repetitions lower or heavier weights, lower repetitions. So that way, you can blast that muscle from all different angles. You also want to be intense. So therefore you’re moving from either super sets, tri sets, quad sets, or giant sets. These are multiple exercises put together to give you a end result but a great result. Other things that go along with your workout is making it a routine. So picking a time of day that it can be done consistently. So therefore it’s a routine and you’re not thinking about it, you’re not giving yourself a choice, or the ability to back out of it. It’s a routine, it’s a part of what you do. So therefore, you don’t want to add a point of your day where you have 50 Things that could possibly come up. So if you tried to pop it in into lunch break, or midday, and all of a sudden either got to run your kids homework, you got a work meeting that came up you have something that came in place of it. So you should have it at a point in your day that nothing can deter you from it. Because that’s all you need a hiccup because hiccups can last a long time and derail you. So you want to make sure that it becomes a routine okay? So also need to be fast like I said so should be 15 to 45 minutes max. So at least 15 minutes 45 minutes max that way you can get in and get it done and get out my missing with workout. You also won’t be able to you do have to have days where it is heavy. You need to pick ups heavy weights, he pick up some heavy stuff, because you need to bake muscle to speed up your metabolism also, because a faster metabolism is what’s going to keep you fit forever. Alright, so number two, nutrition nutritional component I’ve created is called the Ignite meal planning system. So this is a system that’s put into place. Therefore, it’s easy to do with your life. So this is not a fat diet, this is something that you want to make sure that you’re doing. One, it’s based on protein. So you need to have protein source at each meal, the quantity is going to determine is going to depend on a where you’re at, you know how much muscle you currently have, what your end goal is, so those in how many meals that we’re going to decide you’re going to eat throughout your day. Because everything, all your macros need to kind of be adjusted accordingly. Macros are your proteins, carbohydrates, and fats. But what I said was, your proteins need to be in all of your meals, okay? So I didn’t say your carbs had to be in all your meals, I didn’t say your fats. In our meals, I said your proteins. So protein is the building block of muscle, muscle is your metabolism. At the end of the day, same thing with nutrition can’t be hard, can’t be difficult, has to fit with what you do, and who you are, and your career, or whatever you’re doing right now. So that way, it’s you know, it’s it’s doable. So when you do this, you do need to sit down and make a plan. Because without a plan, you’re going to get all kinds of sidetrack things are going to come up, you got to know exactly day to day what to do, you also have to have meal prep days, or grocery days, or whatever type of days that we decide for you to best fit your schedule. Yes, there’s a lot of variability there. But that’s why I said it has to fit your life. Because if it doesn’t fit your life, you’re not going to do it for a long time. So key nugget is timing of your nutrition protein at every meal. And then also your food prep needs to be certain days, everything scheduled. So


that way, it’s easy. If you walk around every single day, you’re just bouncing off of walls, and you don’t know where you’re going or how to get there, you’re gonna have a lot of problems. So therefore, you know, without a plan without a roadmap, you know, you’re not going to get to that end goal. And then I’m going to teach you that in the next step also. And I call this its accountability. But when I refer to it in my seven figure body blueprint, is I call this your liabilities. So your assets, your liabilities, right, your bodies, your asset, you got liabilities that kind of are along the way that can kind of bump you off track, you got your mindset, you’ve got your motivation, which I hate that word and like that world the same time, you have your goals. So being able to set the right goals and stay focused on what your goals are, but what at the end of the day, what this all leads to his determination. So you need to be determined upon what you set up what your goal is, and how we’re going to get there. Because if you’re determined in the day, that’s what’s going to keep you motivated. Alright, so Don’t set yourself a goal of oil and drop 10 pounds, I want to lose, you know, 5%, body fat, all good ones all short term, which means they’re not going to keep you there forever. So my personal goal is, you know, I don’t want to call it staying young forever, but staying in shape. So therefore it makes me feel younger than my age. I believe in feeling athletic at any age is a big goal, which then keeps me determined to do what I do and teach what I teach. So a lot of times, we’re like, oh, well, he’s blessed. Oh, well, he’s got good genes. Oh, he does the work that hard. Oh, I bet he works out 10 hours a day. Oh, no, that’s not the case. Whenever you set a goal, it needs to be exactly what you’re trying to do. So therefore, once you get to the maintenance phase of it, yes, it’s easier. But you’ve also have all these things, this whole foundation thing set in place, so that way, you stay on the right path. When you take a classic car from the junkyard and you pull it out of junkyard you’re like, Man, I wanna make this thing look amazing, beautiful, fast, XYZ, whatever it might be. So when you pull it out of a junker guess what you got to do, you got a lot of work to do on it, you know, looks like a piece of crap. But in your mind, you have a vision. Your vision is this beautiful car. That’s a certain color that’s sleek, shiny, it’s got all these like fine details that you already have in your mind of how it’s going to look. That’s what you have to have for yourself. You have to have for yourself, this fit image, this and resolution look like what is going to be and print that out. Make it create it so that way you can plaster it up and say hey, you know what? This is me, this is my before, this is my after. And this is what I’m going to do to get there. Okay? Because that’s the plan, that’s the roadmap, that’s the, you know, the strategy that goes behind it, you know, there’s gonna be knowledge, there’s gonna be road bumps, there’s gonna be roadblocks, there’s gonna be things that are gonna come up, but it’s how you get around that to make sure you get to that last point. All right, hopefully, that makes some sense to you hope I can kind of like, paint that picture for you. Because that is where it’s going to be at to get you to that fit, and shape, muscle, you know, looking person that you want to be that you desire. That’s why you looked up this whole video and what to expect. So you need to know, with the whole liability thing, you need to know what your body fat is, what your muscle composition is, because that’s what’s going to help determine, you know, how much protein he how many times a day that he the type of workout you do, you know, if you you know you’re lacking muscle and your lower body or lacking muscle in your upper body, so you know where to focus a little bit more on so that way you can transform those numbers a lot better. Okay, so that is in a nutshell fat to fit, but it’s going to help you to go from fat to fit the fat. This is the long term part. Okay, I also have a great video out there fat to fit transformation for men. So therefore go ahead and watch that video well because I’m gonna go into finer details about this transformation. Alright, so I will see you in the next video. Hopefully you got some great nuggets in this that’s going to keep you on track and get you going from fat to fit. Alright, subscribe, mash that notification bell. That way you’re notified as all the new content comes out and show me some love. Give me some likes. All right, the love seeing that this is hitting home, because that means it’s important not only to you, but it’s important that I get it across to you. All right, makes me feel good about what you guys are getting out of this. Alright, and then also comment where you’re at struggles overcoming all those types of things because you can help other people out there as well. Go from fat to fit and stay fit. Alright, love it. See you guys in the next video.

Get Faster Metabolism with Effective Food and Intense Training to Burn Calories

faster metabolism

What’s up! Let’s talk about faster metabolism, right? Do you want one? Do you have a slow metabolism, you know why it’s slow? Let’s talk about some of the things that make a slow metabolism. And then that way you don’t make those mistakes. And let’s talk about a faster metabolism and how to get it. All right.

So let’s go faster metabolism. Well, take two seconds, two seconds, two seconds, here we go.

Slow metabolism. If you work on getting a slow metabolism, then you’re counterproductive to a faster metabolism. So, eating rice, pasta, starchy foods, help slow your metabolism.

If you’re trying to bulk up, there you go, you just got a tip, you’d even know it working out or not working out, I should say first, and then doing the same weights over and over and over again. So try not to have progress.

And just going in and doing the same routines and same things, not eating frequently.

Those are all key factors for a slower metabolism, and not drinking enough water.

Alright, so knowing those things, if you want to slow your metabolism, don’t drink enough water, eat lots of starchy carbs, and don’t work out or workout, very low, intense, and same weights. That covers it, I think.

There you go.

There’s little metop.

To get faster metabolism, which is why you’re here and what you want to do, these are some key factors. You want to eat thermo effective food. So those these are protein sources. Your protein is a macronutrient. People say like eat by macros. A macronutrient is a protein, you want to eat protein to help speed up your metabolism. These are good lean proteins are the best ones.

Lentils are also there for you with high amino acids. So therefore it is the building block of protein that keeps your body anabolic and not catabolic.

Catabolic means your body is digesting your processing muscle, which means eating your muscle slowing your metabolism, which is obviously not what you want to do.

Eating frequent meals, every meal having protein in it, alright, so that would be number one, for sure.

Alright, another easy one is drinking cold water, cold water because your body has to work to naturally heat itself back up. So not only are you getting the water in that you need, but you’re also making your bodywork to heat itself up. Alright, so cold water is a good one to help speed up that metabolism.

Alright, quick tip easy.

Number three. This is one that I don’t really do. So, but it’s true, is eating hot things like jalapenos, cayenne pepper, different types of peppers help to speed up your metabolism, obviously, it’s a great tip.

These are just all different things that you can do to get a fast metabolism do you need to do all of them? No, obviously, the more you do, the faster metabolism is gonna speed up. The next one is caffeine. And I’m not talking frappe or Mocha locka whatever chinos I’m talking caffeine, coffee, tea is good for speeding up that metabolism.

Obviously, the lower the calories you’re taking in, and the caffeine elements of it to help speed it up. makes it better not to say go like drink 80,000 cups of caffeine or take caffeine pills or, you know get crazy.

Don’t jump off out of the deep end. Just that it is something to help you. So stay, you know within a recommended dosage for your height, weight, and age. Don’t go crazy.

And then the excess is always bad. So don’t go crazy and excess with something. All right. So that’s a quick tip with some like medical clearance stuff.

You know, I didn’t tell you to go take 1000s of CAP milligrams of caffeine. That’s not what I just said.

Caffeine helps speed up metabolism.

Alright, the next one is high-intensity training. So don’t sit there, go in the gym, hit an exercise, and start texting somebody sitting on the bench.

Do the same exercise text some more people maybe fix up your playlist? Yeah, I’m talking to you.

But I mean, it’s there are so many people that sit there and do all kinds of distractions to stick your phone on Do Not Disturb. When you do your workouts, not your workouts out, you want to do something that’s high intensity, so you’re moving from one thing to another, doesn’t mean you’re being spastic or crazy about it. You’re just doing the exercise properly. And not lollygagging in between exercises. So setting it up.

So it’s either AKA a circuit type format, so multiple exercises, or super-setting something back and forth agonist-antagonist muscles. So you know, that way you can, your one muscle can rest while you’re working your other muscle. And I’m not talking about your jaw muscle either.

Alright, so, ah, kids got jokes.

Alright, so another one is also lifting heavy.

I said it lifting heavy in challenging yourself as another way to speed up that metabolism.

Remember, we’re talking about a faster metabolism. Alright, so lifting heavy helps you to build muscle, not big, bulky muscle. We’re talking about lean muscle. All right. Don’t go crazy. Don’t lift things you shouldn’t lift. But don’t lift the same things over and over again.

Alright, so steadily try to increase your ability to get stronger. So say, for instance, you’re doing a 50-pound dumbbell for your dumbbell bench presses. Okay. And you’re doing 12 repetitions, and you get through and you’ve done your three sets of 12 repetitions of it, and you’ve gotten every rep. That’s a no, no. All right, you shouldn’t get all your reps, your shooting for 12. You want to have something heavy enough where you’re getting 10 and somebody is helping you with two more spotters work. Alright, they’re helping you get those force repetitions, they’re helping you get those extra reps. So therefore you’re making gains making yourself stronger.

Okay, not saying bump it up to hundreds when you’re normally lifting 50’s saying 55. Okay, incrementally, so you should always be making changes.

So those are some tips and tricks.

There are some really quick, easy hacks you could do right now. These are changes that you can make right now to get a faster metabolism.

Which ones did I say? Which ones hit home for you? Which ones are you going to put in the comment that you use and can help somebody else make to get a faster metabolism?

Okay, so we got protein every meal, set the amount you’re supposed to consume. So it’s not like 90 grams of protein, whatever you’re doing and trying to do between like 15 to 40 grams. 45 grams is what you should be consuming, depending on your weight, muscle, all that stuff.

And once you’ve been digesting prior, so high-intensity training, ice-cold water, caffeine, and lifting heavy weights are all quick tips that you can do right now to get a faster metabolism. All right.

Hopefully, you guys love this information, find it very helpful, and it’s hitting home and you’re ready to make these changes right now. 

Getting Stronger Everyday

getting stronger everyday

We are talking about getting stronger every day. So if you’re not all about getting stronger every day, guess what you might be on the wrong channel, because I’m all about making gains making progress pushing forward, but in a health and effective way. So a lot of times people come to me because they want to be and look athletic. And you might be 50 years old, 60 years old, you still have it in you, you know, I get my my top athletes as young as like 678 years old, all the way up until they’re well into their primes in their 20s.

And then guess what, there’s usually a little law, and then you’re back, you’re back with a vengeance. So you go through this period of your life where you know, you’re busy and concentrated on work, getting stuff done, starting your families, getting everything in the right order. And then it’s like crap, man, I don’t have my athletic body anymore. So it’s all about getting stronger every day. Let’s do this again. All right.

There’s so many different techniques, there’s so many different avenues to take with this. But I’m not going to share with you all of them, it would take me I don’t even know how many hours alright, I’m not going to do it. I’m not going to bore you to death. Even though you’re locked in in love and the information I’m spitting out, I’m not going to make my voice go through all that either. So I’m going to share with you five, five key factors that I feel are very effective and getting you stronger every day. Here we go. Alright.

So you ever seen a movie called Karate Kid with Mr. Miyagi and Daniel song. And he’d come over to learn how to fight. And he had Daniel son painting the fence, wax in his cars, too. And all kinds of nonsense Damsons go, what the heck are you doing, man, I’m sick and tired of this, you’re making me work. Like, who knows what so and everything has a rhyme or reason. And when you do certain things, sometimes you might not understand why it’s recommended or why or even like doing this stuff, but at the end of the day, it’s it’s, it’s for the benefit for the end goal, which is always getting stronger, and also staying injury free.

Okay, so a lot of times, getting warmed up is a huge factor of getting, you know, your body primed up and ready to go. So number one be getting warmed up, but getting warmed up properly. Not jumping on a treadmill runner for a little bit and getting ready to go bench doesn’t make sense. So getting warmed up means you want to get your blood hot one, too, you want to make sure you’re getting the muscles warmed up that you’re getting ready to use. So say it’s you know, you know, bench and back or upper body or lower body or whatever it is you’re trying to do, you want to make sure that everything is kind of firing.

So sometimes it could be going through the routine that you’re getting ready to do. So like say you’re going to need a band and do some pull ups, you know, so going in and doing some lighter weight significantly lighter, you know, going in doing a couple times some days are better than others. So therefore you might warm up a little bit longer. Some days are, you know, a lot easier to get warmed up.

So getting some of those smaller muscles recruited. So a lot of times you get ready to bench doing things where like say you’re bear crawling, or inchworms. So you’re putting your body and your shoulders at different, you know, movements to make sure that you know when you’re into a benchpress you know, you’re getting much more shoulder engagement, much more, you know, muscles engaged because guess what, if you’re benching and you don’t have more muscles to recruit and more muscles to pull into your benchpress then you know you’re not going to get stronger and the day alright, so you know getting properly warmed up.

Say you’re getting ready to do legs, going in doing some bodyweight lunges bodyweight squat squat jumps, you know, getting ready to do you know, just some mobility stuff where you know you’re working those band side lateral movements, trying to recruit muscle recruiting muscle is going to help you to get those gains. So getting the blood hot, getting your blood boiling, you know, getting pumped up, and then getting into your exercises. Alright. Number two is getting ballistic. What does that mean? Not crazy. But ballistic. So say you’re getting ready to do some squats. Alright, do some box hops, some broad jumps, lateral hops, single legged hops, you know, those types of things, that’s ballistic movement, vertical jumps, all of those movements help you with getting your, you know, just different areas of your muscles primed and ready to go, which is going to come into my next one, that’s why I didn’t want to say it, I had a chip on my words, is shocking, your central nervous system.

There’s many ways to shock your central nervous system. And that’s not electrocuting it, I’m talking about trying to trip it up a little bit, trying to help it, you know, stumble, so that way it can learn more, you know, and it’s all about muscle mobility, and all those types of things. So therefore, you know, it’s like, okay, like, I’m gonna go into a ballistic movement, and then right into, you know, a power movement. And I got a whole series on all of those things.

Like, if you haven’t watched yet, going back and watching how to add, you know, 30 to 50 pounds on your benchpress, adding, you know, 50 to 100 pounds on your squat, in very short periods of time, it’s very good to do all these things. So adding that ballistic getting warmed up, you know, all of this stuff shouldn’t take forever, it’s not like, do a couple things and still your phone text a little bit, you want to stay warm, you still want to stay, you know, your body needs to be excited, you need to be you know, keeping it fired up and ready to go and primed up.

All of those things are what’s going to help you so going in and doing like all those things like bear crawls, and all those different stuff like that. It’s all for a purpose. Alright, so paint the fence wax, the cars, you know, do all that kind of stuff, but you know what I mean? So again, getting all your body ready to go.

The next couple things I want to share with you. These are huge factors, but you don’t want to do it every single time. So you have one is your lockouts. So these are huge, huge, huge, huge ways to add lots of weight, lots of muscle to your body with a very simple movement. So your lockouts to say your benchpress say you’re squatting, some standing up is easier to do. So you’re squatting, you’re going to have 20% 10 to 20% more than your max squat.


Okay, your your key is to pick it up off the rack, always had your safety bar set up. And your goal is to just do a small movement. So it’s just your lockout. Okay, so say you’re going through, you did five sets of five and, and your workout, you might even PR and you might not have PR, so you hit that end weight. And you’re like, you know what, I’m pumped, I got a few more minutes, give throw on 20% more than your max. And instead of going down and hitting that 90 degree box squat that you just did properly going in and hitting a top half squat, it’s just a quarter down, but you’re getting your whole body used to holding heavier weights. So that way, you know when you get into those heavier weights, not only are your joints, ligaments, tendons ready for it, but then you’re also your muscles are ready for it too. So that way you can go through that full motion and getting an aim. So same thing with the benchpress it’s just that top half, but if you do it all the time, it’s too much wear and tear. So it’s not something you want to do all the time. You know, you could do it for a you know period of time. So say it’s like a four to six week period. Or say it’s like for two weeks every four to six weeks so that way it’s just something that you add into your program. Those top half lockouts are good for every exercise. So if you notice, I’m not talking about any isolating joint movement, so it’s not like a bicep curl. It’s not, you know, chest fly. It’s these are compound joint movements. So when you’re trying to get stronger, you’re not doing isolated movements, you’re trying to you’re doing compound joint movements to get stronger, it’s gonna get you stronger and all the other areas also. And if you’re looking to do this just for curls, you’re gonna end up getting injured, so don’t do it. Alright. Um, and then the last one that I’m going to share with you today is forced repetitions. So one, this is also say your lifts. So you’re at a rep range of five or six or eight or whatever you’re getting ready to do And, you know, you know, you shouldn’t really think this way. But you know, in your head, you’re like, Damn, I’m only gonna get like three or five of these. And you know, your spotter is going to have to help you get the last little bit. So this is when you want to really make sure you have the right spotters for one that they can a lift the weight, it’s very important to is making sure that they don’t just pick it up off you, if you’re trying to get force repetitions. It’s not like, you know, just doing the negative, yes, important, but also pushing and not quitting on that push, and making sure that they’re just doing enough to not let it come back down on you. It’s just enough to keep the bar moving in that motion. All right. So force repetitions are also fantastic. Same thing, don’t want to all the time. But it’s definitely good to do. You know, once in a while, it’s good to make sure every lift, especially if you’re plateaued out, you want to make sure that you’re doing this forced repetitions to bust through any of those plateaus. So I’ve got tons of videos in there about ballistic in the power, all those types of things. So I really am a key believer in all this. That’s why I teach this type of stuff. So, you know, obviously if you’re stumped and you’re not knowing what to do, and you want to have an athletic looking body, you know, at any age, because at the end of the day, it is possible. It’s just a matter of making those tweaks to make sure you’re always making the right progress. All right. Make sure you put in the comments, folks, come on and put in the comments. What you feel are most important to you to getting stronger every day. So that way I can hear and I love I love hear new stuff I love you know, giving you kudos for being like Oh heck yeah, that’s a great tip. So and it’s also great for other people to see those tips also. Alright, so pop it down in the comments. Show me some love give me some likes. And don’t forget, subscribe, mash the notification bell that way notify us all the new stuff comes out and I will see you in the next video.

15-Minute Bodyweight Family Workout At Home

family workout

What’s up my fitness daily broadcast we’re here with B k p taper has a personal trainer I got this young stuff off in here, Catherine.

Hello, collaboration video you know little mixture between gaming and fitness. So I don’t know the mix between the gamer or the fitness jumpin one of the comments below because guess what, we just won’t read this watch and find out so beat me guys out of channel so he’s on YouTube. He’s got his gaming channel he’s got a little real life stuff in there as well some floors lava and other fun stuff.

And awesome if you guys if you guys want to join me and leave a comment comments below your name right? No can never have enough friends in Florida, right? Yeah.

I beg to differ. So anyways, guess what subscribe mash notification bell you’re gonna find this all the new content is dropped, but we got an awesome bodyweight exercise or aka calisthenics. For fathers and sons you guys do this together or mothers and daughters or mothers and sons or daughters and wives and so on and so forth. There’s no discrimination here but it’s me and my button. Alright, we’re gonna start off we’re gonna get to different service so all the negotiation has been done ahead of time. He’s was trying to negotiate on the settle bed dying in it so it doesn’t matter. For surrogate for exercises, two times through 20 repetitions each second circuit is going to be three times through four exercises and 10 repetitions each. So the one thing that’s different sometimes there’s two sides of your body so you do 10 times both sides. Alright, so you got to be ready ready?

So tomato tomato, Potato Potato time.

All right, well for workouts on top of that, it is Tuesday right it’s Taco Tuesday. So let’s get started man because we’re gonna do this in 15 minutes or less to maybe if we get stopped talking we’ll do it in 15 Minutes or Less so start off yes this was really good squats 2218 19 and 20 What’s next push ups start hit workout toilet which we’re going to choose crutches got conscious that your feet are up in the right head and crush your arms and your legs together love top nope it’s my school both all right you feel those your stomach okay I’ll force that burger to be right on my flag hat know social likes just little bow little now then right back up. Yeah.

To love like also for hire you can try point to both walls.

I think to on the other side, your left or right leg or is that on the higher higher leg of it.

Hey, Tony Alright that was four exercises let’s do it again.

I’m just like you do what you want love and Tony takes it up a notch right we’re going to be supplied with push ups to know need to push back oh no no.

I call Timmy Pasha squatter has like oh man let’s try it but that’s in the next video right crunches feet up crushed together keep that gets you into the last exercise though it’s harder to make the bird dogs a little harder if you don’t want to go from your knees and this tabletop position you’re doing a push up position our focus man and Tony.

Goodness gracious OSI two

All right. You ready for the last circuit exercises we’re starting to lunch or more because it’s a big add up to nine already a dive bomber Hey pipe out position like this. I think you’re trying I think UFC dagger phase between your hands roll floor all right. Laughing for a minute all Jackknife so like this bad man take your right arm back behind your ear head and come up and hit your left foot to keep that arms right to your ear is the shoulder on the ground alright guys, yes, your messages right?

Like this.

Yes, love your back down the bench and up, lock you slider back down or push her toes up in the air, too.


Lockout tagout that’s we know this triceps. That’s our lunch go to Morales to attract versus three circles let’s go step back launch one to nine to answers legs on head out back to good time or what everyone call it.

Hi Can I get a higher hug feel is one of my There you go not die nice.

All right.

Jackknives we go right onto your left blog.

Are you getting ready he’s up there too next bench stance that ships here we go ready to that bad cause our last round me stood up a step backwards back launch was very bad one other 15 minutes nine bomber let’s stay with it. We’re moving right in time. But apart Hi. Good

Max out there all check knives. There’s one for you. There’s one for me the triple push it’s a finisher let’s go to you we have bench tested or done. Hi, Ted.

Walk it all the way up tall. Squeeze those arms, swing.

TRIPLE DECKER means like this a lot. All right. So subscribe. Like mash the notification bell and you’ll see some more videos are right now. We’re gonna go triple decker style. C double decker, you watch. So go with anchor so push up, push up, push it up. All right, here we go. Birds get on. This can be epic.

No one yet. Alright, here we go.

Double Decker Bush

Nice job everybody.

Sweating, right? That’s gonna be a triple decker Porsche better than ice cream

How to Deadlift like a PRO by Adding up to 50 pounds Weekly

how to deadlift

What’s up my fitness family?

Would you like to know how to add up to 50 pounds to your deadlift weekly?

Well, guess what?

I’m going to teach you how to deadlift like a pro and add up to 50 pounds on your lift weekly.

But I’m gonna keep this short, sweet, and simple.

There are only four exercises that are going to help put the 50 pounds on your deadlift every single week, I promise you this. I’ve done this with hundreds and hundreds of clients, football players, a lot of them being athletes.

But guess what?

I’ve used this stuff on myself.

I like to think that it’s you know, for old men, too, just kidding.

There are four exercises, you need to know what each one of the exercises five reps, max it.

At the end of this, you’re going to find out the key two factors, why and how to put the muscle on.

Obviously, you got to eat right, no matter how much you lift. And what you do in the weight room is always affected by how you eat. Eating is how you perform, it’s how you heal.

The first lift that you’re going to do is called a high pull. 

A high pull, you’re gonna grab the bar, it’s almost kind of like an upright row.

When you do an upright row, it’s nice high elbows, except it’s a full movement.

Alright, so full movement, meaning, when you pick the bar up, you’re gonna squat down and explode from here, right up to your chin.

Do that for five repetitions.

You need to know what your five rep max is for that so that way you can drop it all the way down nice and low, cuz you’re going to work your way up to that five rep max, you’re gonna be doing five sets.

In between each one of the five sets, you’re gonna be doing a broad jump, or a long jump. So if you know what a broad jump long jump is, there, the same thing, just keep different words. But you’re gonna start off in a squatted position. And you’re going to launch as far as you can see, when you get a full squat, and jump as far as you can, landing nice and soft. Alright, you’re gonna do five of those. You’re gonna add 20% onto the bar. All right, so you’re gonna take your five rep max 20% less, 20% less, 20% less, 20% less. So that way, when your first exercise, you want to be nice and light and incrementally increase to get to that five rep max, which will be your last set. Does that make sense? If not, go back, rewind and watch it again. So but yeah, questions, always ask me in the comments. So we can explain it in greater detail to you. Because I always want you to understand it. Cuz there’s no reason not to put 50 pounds on weekly. So I mean, this helps people all the time. Alright. Once you get done with those five sets, we’re going to go into a mid pull. So mid pull is wider hand grip. So this is like your deadlift grip, so nice grip. And it’s same thing. So obviously, you have a high pull, right? What do you think a mid pull is, this one’s going to be around the stomach area. So belly button, and sternum.

So same thing. So what happens is when you finish your high pulls, so you get to your last five reps to your max out. And that’s going to be the starting weight for your mid pulls. All right, so mid pulls starting weight is the last set for your high pulls. And then you’re going to go in a incremental difference to your max weight. So you know your max weight? You know what your mid pull is, or any of your high pull is and you kind of just make sure you break apart the differences in between it. So that way you can get to that end result. Those lifts are not our main important like they’re there to help you kind of get good and warmed up going into our deadlift, which is our meat and potatoes. And then also the exercise there right after. So with the mid pulls, you’re going to go ahead right into the long jumps, aka broad jumps also. So this gives you that ballistic movement, you’re firing from your hips, cores, waist, knees, ankles, you know, and you’re getting that nice huge launch in, I always recommend setting up two lines. And you can do it with either jump ropes, resistance bands, something, tape, whatever you want to put on the floor and jump over a mat, you’re jumping next to a mat, something to give you that incremental idea so that you’re not lazy with it, you will make sure you’re always improving on all of these lifts. Okay. So, as you can imagine, five sets five repetitions, working all the way up to your five rep max for your mid pull. The third exercise is your deadlift, this is the meat and potatoes. Okay, this is where you want to make sure your strength is dead on see feel great warmed up hearts beating, you know, we’re gonna start off with, obviously, the ending weight what you just did for your last set of five on your mid pulls. And we’re going to go ahead, take your five rep max where you’re at for your deadlifts, we want to hit that max at your third set. So you’re gonna have your max weight for high pulls, which is your starting weight for your deadlifts, you’re going to go ahead and split the difference between that starting weight and your max set for your second set. Okay, it’s making sense taking notes. This is good stuff, man. This is, you know, people pay me 1000s and 1000s of dollars to teach them this stuff. So this is a nugget that I’m giving to you right now. All right, so write it down. So third set is your max weight. All right, so you’re dead lifting with your max weight for five. Be like Brent, I got two more sets left, you’re right, you do. Alright. So same thing, broad jumping in between that every single time five reps. Now then, on your fourth set, we’re going up. So goal is to always get five. But three to five is a grid range, never less than two. So if you’re at two, then you’re kind of at that point where you shouldn’t be going up. Alright, but you want to go up every single time. All right. So deadlifting, like I showed you, it’s the same grip for your mid pull, you got to know how to deadlift properly, a lot of times people will use wrist wraps. So I can do a whole video on technique for wrist straps if you need it. I prefer the over under grip, which means you’re going to take that grip over under, but you want to make sure your back is nice and tall. Okay, so your backs tall, sitting that butt down. You’re literally dragging this bar right up and down your chin, get a good focal point on that wall. That butts down driving through your heels. Okay. So you’re obviously don’t want to be maxing out if you cannot deadlift properly. No point in hurting yourself. So, five good repetitions till you get to your last two sets, shoot for five, but at least get two and three. All right, shooting for three always shoot for five. So broad jumps in between. Oh man, what if you only get two deadlifts in then guess what? You’re still doing five broad jumps. Alright, I came out of it. The last exercise. So now here when we starting at your max weight that you just got to for your deadlifts, and now we’re getting super freakin heavy. All right. These are called rack pulls. So the bars on the rack, I always put it out like right about where my knees are, and you’re squatting down. And you’re just getting that

Top half part, squat and back down sitting right back on the rack. Okay, if you miss dropped away, if you don’t have something that can, you know, hold that much weight, such as a rack, he could put like a number of plates underneath both sides, getting you that height where you know, it’s at your knees, and you’re just getting maybe three to five inches in and getting that you know, solid pull. So why are you going up if your max deadlift is X number of pounds, and you’re still increasing the weight as much as you can, because your goal with this small movement, it’s not a big movement. And a lot of times where people get injured in their deadlift is from the floor, you know, to that first half point. So this is taking a lot of that injury prevention out because you’re going on to a top half rack or rack pull. So you’re hitting a very strong point and there before you’re able to take it to the next level, but it also helps your back, get used to holding more weight, it gets your grip used to holding more weight than you can deadlift, it’s getting a lot of your body used to carrying a bigger load. So therefore, when it gets down and dirty, you know you’re slapping on that deadlift, weight, you know, like shoo. It’s unbelievable. Like people are always mind blown, like, oh my god, I just freakin added like 20, 30 pounds on, I just added 30, 50 pounds on. Like, it’s honestly, it’s like when you’re doing this, you’re just whoo. All right. So those are the exercises that you’re going to be doing. To get to that point, I really hope that you guys understood this, and made sense. If you got questions, pop them down in the comments, I’d love to obviously give you some feedback. And also, just so you know, you know, this is this is what I do. Now I’m a strength coach, specifically, I love it. I love working modifications. I love helping people get beyond their plateaus, like teaching their strategies to everything and how you pair exercises together, and how you do certain things to get the most out of it. Because at the end of the day, if you’re just treading water and going through exercises, you know, it gets boring. And then you get bored and you want to stop and it’s just this whole spiral of stuff. So there’s always good goals to set and there’s good things to hit and to reach for and say you’ve accomplished. So, all right, Brent Kasmer BKPT, Brent Kasmer Personal Training, make sure you like subscribe and smash that notification bell and show me some love, give me some likes and I will see you in the next video.

Chest Workout Challenge for Mass Day 1 Upper Chest

I’m going to be teaching you guys about chest workout for mass or the chest exercise challenge specifically for your upper chest. These are exercises you need to do on your chest workout for mass day.

I did a video on this like an actual whole chest workout for mass challenge. Now, I take this into slightly different categories. We’re going to do day one and build your upper chest. I want to strategically come after this to give you guys the best results. So I want to challenge you to a 14-day challenge. And if you have a lagging body part, I mean, obviously you’re on the chest video, I’m assuming as your chest and you’re wanting to build up your pecs. We’re going to go ahead and take what area if it’s your upper chest, lower chest, or your whole chest. And as a whole, I want to build you a quick little program to get the best-built chest in 14 days.

I’m not only going to explain the exercises, we’re going to go through how to do it, and then also how to put this into your program. 

What we’re going to do is if your upper pecs are lagging, and you really want to build them up, how we’re going to devise your chest workout for mass program is for 14 days,  we’re gonna take a couple of exercises and do them every day. That way you can conquer that area, you’re going to look significantly different in 14 days. 

Does that mean you need to not rest and just keep going for 365 days? No, it doesn’t mean that at all. But we’re going to do a little stance to kind of help build different areas of your body. 

People will talk about it all the time, like, “oh, what’s his body parts specific training?” And you can’t do that, you can’t target a certain area. Why? I’m not saying that it should be your whole workout, and you just target that one spot. But you need to implement it multiple times throughout the week. That way, with your regular workout, you’re not missing your other parts of your body. 

We definitely want to say, hey, you know, we’re going to take a second, every single day, we’re going to go ahead and knock this out so that way we can really focus on our chest for this little series.

DAY ONE: We’re going to go ahead and knock out the upper chest using our Chest Workout for Mass routine.


Big compound movements for building the chest would be the incline bench, incline dumbbell, and barbell bench. Paradigms that would go along with that would be the chest fly or upper chest squeezes, or uppercut, or upper pec shrugs. These are all things that you can pair together to hit that upper chest, so that way, you’re working on building it. I’ll show you how that kind of looks. I’m gonna give you a couple different scenarios so that way, you can have an idea of going into this program, and how to better attack it. Alright! 

How you really want to get started are you want to do one of several things. There are several different ways to do an upper chest fly. This is not meant to be a heavy exercise, this is just a teacher body, have your mind going to what body part you’re trying to actually hit. You want to draw it away from your strong points. It’s like your lower chest is super strong. And it’s like a superbill, a lot of times it’s because you can’t get away from it. You’re trying to bench and everything’s drawn to that area, that’s what pushes the most. Then your upper chest will always lag or vice versa so that way, we got to really try to say, “Hey, you know what, tell your nervous system, this is what we’re getting ready to hit.” I want you to know, so that way you can push the most from that area. 


How to do to Chest Workout for Mass:

There are a couple of ways to do chest workout for mass. One, you can just do it standing. And these are the things you want to do in front of the mirror or at least use your hand so that way you can at least feel okay, it’s engaged. You want to do a couple of repetitions like 6, 8, or 10. Just try to get it kind of moving. Get it moving. Get it going, doing both hands. 

This is a standing dumbbell upper chest fly. I’m going to give you a couple of examples. Because what we’re going to do is we’re in a pair, two exercises are new five sets, and then boom, right into your regular workout, whatever it is for the day. This is just to help develop that area. You’re going to do this for 14 days, we’re going to do upper chest, if upper chest is lagging, or new upper chest, and middle than upper and lower and upper than middle. Did you get it? Good. 

Alright, so you would do this like if it’s the lower, that’d be lower, middle, lower, upper, lower, middle, lower upper for 14 days, five sets every single day before your workout. That would be your dumbbell standing, just depending on what you have with you. And you would do this in between every set with your compound movement, whether it be your barbell bench or your dumbbell bench. Your goal is to just get the squeeze going. 

If you’re going to do dumbbells, for a fly, you’re going to lay down. You can do dumbbell fly, same thing, you want to just make sure you’re trying to engage that upper chest. Really get a good stretch, good control. Like I told you, this is not a max outset. I hate seeing people maxing out on chest fly. It’s not smart. Everybody has different weights they’re going to use. Some people are stronger than others, some of them using 80 pounds for an inclined fly might suffice. Just don’t think like, “oh, they’re meathead, they’re going super heavy, but they might bench like 400 pounds.” Those are things you got to take into consideration also. So that would be your dumbbell incline fly. 


Cable Chest Workout for Mass:

If you did cable, you can do cable single-arm, I’m just showing you cables, bands, dumbbells chest workout for Mass.  That way, you’re like, “Oh, well, I don’t have that equipment, I can’t do it.” You can do it, doesn’t have to be one specific thing, you’re just trying to get the circulation there. So inclined cable fly, you see it tucked in down low, and you’re coming up. This is how your upper pec attaches to your collarbone and attaches down here. He’s got to find that angle, and really kind of get it to get the blood circulating there. Make sure you have both arms, getting the blood circulating, you can do it with both hands. 

If you’re going to do an incline fly with the cable machine, a couple of ways I do it would be facing the cable. And that way we’re coming like this up and across the body. I like doing single arms just because it gets that good. You know, cross them, the midpoint really getting a good contraction on it. Alright, that would be your cable incline fly. Dual cable if you want to do it on a bench dual cable fly.


Bench Press Chest Workout for Mass:

As I said, these are all exercises that you’re going to do and use to superset with your bench press chest workout for mass. The bench press is to grow. This is to train it where to go. The chest fly is to show where the blood needs to go and teach your central nervous system what you’re hitting. And then this is your major muscle compound push. 

So I got the cable fly, dumbbell fly, single-arm standing fly. You could do this same thing with the band, it’s literally the same exact thing. A lot of times I’ll hook it onto the post, just push it through like that. So that way it’s on there nice and tight, and you would do the same exact motion, obviously hooking it down low. So that way you can do it down low and across the body. I’m not going to go into detail with that, because it’s just the same as the cable. Honestly, it’s just except it’s a band. You just want to make sure you’re getting a good range of motion so that way you can get that full contraction. 


Upper Chest Workout for Mass:

The uppercut one is the big thing when you’re doing your uppercut crossbody. You just keep your elbow bent at a 90 degree angle coming up across the body. And you’re just getting that upper squeeze. It’s the same thing as an uppercut squeeze. It’s not twisting your whole body, not turning into a cardio core exercise, it’s fixed. And it’s just squeezing those upper pecs and then the last one, I would think the client would squeeze. You want to start off down low. Same thing, if you’re doing it with a cable machine, you’re starting here, keeping it together and just squeezing them together while pushing it up. And that’s cable. It’s the same thing with dumbbells.

I actually love this exercise but the key factor is you’re literally pushing the cables or dumbbells together when pushing them up. If you take that tension off of it, of pushing it together, then you’re not really getting a good engage what you’re trying to hit, so it’s about driving them together. And it’s a great exercise. Alright, so those are all the exercises you would use to teach your body where it’s going to go. That way you can make it grow. 

Alright! So you go right into your barbell, incline press, bow popping it up, coming down, good range of motion, do three to five repetitions, and then right back to your fly, or uppercut, or squeeze, but it’s just trying to create that blood flow. And you’ll be going back and forth, three to five reps, five sets, and then bam, right into your chest workout for mass itself.

If you’re going to take the challenge, 14 days, it’s five sets. You would start off, if you’re going to focus on the upper part of your packs, it’s going to be any of those isolated joint movements, which is your fly’s uppercut workflow to a compound joint movement, which is your incline press, or incline barbell bench. And remember, each time we do this, we’re going to change those angles. Tper chest workout for mass routine.

I’m hoping that all of that makes sense. I’m really looking forward to hearing about your results. Definitely comment below how this is helping you and comment as you’re doing this chest workout for mass, day one upper body, upper chest, day two regular bench, day three would be one upper chest, day four would be your lower chest, day five would be your upper chest. Just to kind of give you an idea of how that goes.

If you have more questions, go ahead, hit me up, send me a message and that way I can go ahead and give you some good feedback. 

Engage Glutes with 5 Strength Exercises for Your Kettlebell Workout

What’s up my fitness family! I have the five best strength training exercises for your kettlebell workout. I am not a kettlebell expert, by any means. I do like them, I do use them, but I am no expert. Alright, I’m just saying.

I have a client of mine that actually is a phenomenal kettlebell expert. He’s a master in kettlebells. But he comes to me to not use kettlebells, which is kind of funny. He showed me a lot of stuff along the way, which is very interesting. So, Dan Leonard, man, he’s freaking a master of these things. And I know he looks up to several people for all kinds of different kettlebell information.

So I do want to show you the five best, these are the ones that I found that I just honestly, they’re my go-to’s when I do use them. And you can do one of two ways, you can either use one on each hand or use the larger kettlebell.

You can kind of go through the whole circuit with one hand and flip it over and go into the other hands. That way you’re kind of keeping your body off balance, and your core and everything’s engaged a lot more so that way, you’re getting double the benefit out of it. Anyways, here we go. 

#1 How To: Kettlebell Swing

Let’s get started with a kettlebell swing for your kettlebell workout. If you are a beginner just getting into this, the one thing that you can really take to heart is a lot of hip movement. When you’re going into a swing, your shoulders should not be doing any of the work. Your arms are attached to the kettlebell by your hands. And you’re literally just throwing your hips forward.

I kind of joke with clients when I’m training them on kettlebells, it’s almost like you’re coming up and spanking somebody. So they’re like, “Whoa”, and they pop their hips forward. 

#2 How To: Kettlebell Squat

You want to go into a tiny bit of a squat, and then just thrust your hips forward almost to the point where they’re locked out, but you really want to focus on engaging your glutes. A lot of times, if you want to start off on the ground, and work on your hip hinge or your hip thrusts, that way you can kind of learn how to engage your glutes prior to going into the kettlebell thrusts or kettlebell swings. 

When you lean forward, grab the kettlebell you want to use, it’s called an okay grip. You’re grabbing the kettlebell, it’s down in front of your face, you’re literally hiking it back behind you. Throwing your hips forward using your butt. Squeezing your glutes and you would set it down the same way right out in front of you is just called parking it. You start off by hiking it, and then parking it. 

You would do the same thing if you’re going to use two kettlebells. Right there from your eyes hike back, and just frost and frost. The same thing, setting it down on our switch.

All right, that’s your kettlebell swing.

#3 How To: Kettlebell Push Press

You’re bringing these up to your shoulders, wrapping them over your wrists, and we’re saying go ahead and do a squat. Press. Squat. Press. Squat. Press. 

The push press or a thruster, the same thing, you could do this with just a single kettlebell as well. It holds it by the horns, like so. Just get a good squat. Squat. Press. Squat. Press. 

The same thing, single-arm, squat, and press. You want to get a good lockout especially if you’re doing a single arm.

#4 How To: Kettlebell Bent Over Row

Next on our strength exercises using kettlebell that you can do for your kettlebell workout routine is the bent-over row. You can do it with one arm and just place your elbow on your knee. Grabbing that kettlebell and just dragging that right beside you. Straight up. 

#5 How To: Kettlebell Shoulder Press

This is just a strict form, just like you will with dumbbells, honestly, it’s just what you have at home. 

If you’re running through something, you’re trying to make it fast. You’re going through all of them. The same thing, you’re blocking it out. Course tight. Kind of like sitting your butt back. Push pressing side angle, head straight.

These are the five best beginners’ at-home strength training exercises that you can add to your kettlebell workout. If you guys haven’t seen the previous ones, I’ve done the bodyweight exercises, dumbbell exercises, I’ve used the resistance bands showing you the five best exercises.

And like I said, I’m trying to teach you these exercises. Because at the end of the day, you need to know the ones that are gonna work the best for you. So you don’t want to be doing curls and extensions, and stuff like that, where it’s a single isolated joint movement. You want to get the best bang for your buck. If you’re sitting there working on what you’re putting in the work, you want to make sure you’re doing the best ones, get the best results with it.

Intro to Accelerated Weight Loss Workout for Beginners

What’s up my fitness family! I have a topic for you. This is the intro to the accelerated beginner weight loss workout routine.

In my intros, I just want you to feel comfortable before going into the weight loss workout. Sometimes people just like to work out with me, so they’ll pop on the workout video, do it right along with me. We got the sets, the reps, we’re doing it. You guys can see kind of the cadence and what I keep so that way, it’s just like,  I’m working out with you.

I want to also teach you what not to do, what to do, how to get set up for it, all those things so you don’t get injured but yet you have all the right components going into the weight loss workout itself. And then if you need any type of modifications as well, so I can get those for you as well.

I got a box. Do you need a box? No. I got a hyperextension machine. Do you need a hyperextension machine? No. But if you got it, it’s cool. I got heavy ropes. If you got them awesome, you don’t, it’s okay. We got a bench press. We got a cable lat pulldown machine and a spin bike. 

I’ll give you variations and what I’m kind of looking for and looking at what to accomplish through this. That way, you get the results, you understand the end game. At the end of the day, you don’t have to really have any of this stuff. It’s just a matter of making do with what you got. Unless you go to the gym, then I want you to make sure you’re compiling it all nice and tight and together. That way, at least when you’re going through each tri-set, you have it set up so that way you’re not wasting time. Because time is everything and it doesn’t stop. 

Always trying to teach you guys, time-saving strategies, most efficient workouts, most efficient meal planning preparation, how to take care of your body, so on and so forth. Everything about living a fit and healthy lifestyle.

All right, so let’s go!

Let’s start your weight loss workout with five sets of five reps of goblet squats, weighted hyperextensions, and 40 rope slams. 

I’m gonna teach you how to hold the dumbbell or kettlebell when doing a goblet squat. I’m gonna teach you, if you don’t have certain things, how to kind of substitute some stuff out.

Goblet Squat

1. Goblet Squat to Bench

As a beginner, I like to use a box or a bench or something to sit on. It helps you to stay on your heels because I want you to sit back on your heels.

goblet squat to bench

A lot of times, what you don’t want to do is roll on to those toes, and take a lot of pressure onto your knees if you do that. It’s driving through your heels and up through your quads, glutes so that way your back is nice and tall, nice and straight, always getting a good focal point in front of you. It keeps your head up and aligned as you’re doing your squat. It’s beautiful doing a goblet squat because it kind of makes you stand upright.

If you don’t have a box or a bench but just think about what you’re doing, that way you’re not doing something improperly. You want to make sure you’re staying on those heels, head up back straight, getting a focus point, and getting a good squat.

2. Goblet Squat with Dumbbell

A couple of different ways to hold a dumbbell for a goblet squat, one, this is what I teach pretty much the whole time.

weight loss workout for beginners, goblet squat with dumbbell

If people like holding a dumbbell, I put my palms up under that base of it so that way you have a good grip on it. At the same time, it’s not like you’re trying to hold it and you won’t be able to do as much weight as you can do, because it’s a lot of focus on your arms, or it’s more of like braced really well this way, keeping it tight to you. 

Alright, step two, or way number two would be holding it underneath each dumbbell side.

goblet squat with dumbbell

The same thing, it’s right up tight to you. It’s not way out here, or it’s taking away from the exercise itself because you want most of that pressure right into those quads so you can do as much weight as you possibly can hold and do properly. 

That’s kind of how you do your goblet squat with the dumbbell. 

3. Goblet Squat with Kettlebell

There are a couple of different variations to holding a kettlebell while doing this as well.

weight loss workout for beginners, goblet squat with kettlebell

When holding a kettlebell, you can do it one or two ways. This is the technique, the proper way is holding it like a bull’s horn so that way if you drop it, you’re out of the way. Okay? So you want to hold it like that. I would flip it like this to rest it up against my chest. The same thing, a little heavier, and get that goblet squat. As you see, I flipped it up against my chest. So it’s rested on your chest getting the good squat in.

4. Goblet Squat with Resistance Band


goblet squat with resistance band

If you wanted to do resistance bands, you would step on them, make sure they’re equal, holding them up out in front of you. And that way, you can get the goblet squats with the resistance bands.

Alright! Those are a couple of different ways to do goblet squats for your weight loss workout.

Weighted Hyperextension

1. Weighted Hyperextension with a Machine

You got the machine? It’s awesome. If you don’t, it’s not the end of the world.

weight loss workout for beginners, weighted hyperextension in a machine

When you set a hyperextension machine up when you get into it, you want to make sure it’s at the point, or it’s right below your hips, which gives you the ability to make the right motion. Keeping your back straight, keeping your legs straight, and you want your heels up against the pads. There will be a little adjustment knob that you can pretty much pull out. And you’ll hold it and kind of adjust it at the same time or use your leg underneath the pads to lift it a little bit to take some pressure off the pin, pull the pin and then put it in the number that is right for you.

So right underneath the hips, legs are locked straight. What people most likely do improperly is they’ll come up, they’ll bend their knees, they’ll come off the machine, all kinds of crazy, whatever it is they do. I don’t want you guys to do that. Keep your legs straight and heels up against the pad. You want the pads directly under your hips, that we get the right motion, keep your legs straight, dead straight, lock them up till your body is completely straight. Don’t overextend taking all that pressure into that lower back. Keep it on your hips so that way your hands, hamstrings glutes are really engaged, you should feel them engage when doing this exercise. If you don’t, stop, kind of get your mind set right, figure it out, make sure you’re feeling it properly.

You’re gonna be using the same thing, I use the kettlebell in the actual weight loss workout with you guys. 

weighted hyperextension in a machine with kettlebell

You can use a barbell. You would just set it up whatever it is you’re going to do, holding it right in front of you, and straight-up with it, and back down. It’s the same thing with a barbell or dumbbells, or one dumbbell, however you can do it or whatever you have.

2. Dumbbell Good Morning

If you don’t have the hyper It’s okay because you can do one of two ways: you can do a Dumbbell Good Morning.

weight loss workout for beginners, dumbbell good morning exercise

Just pretty much holding a dumbbell to your chest or a plate to your chest, and you would just be pushing your butt back and coming up through your hips. 

A lot of times with new clients start off, I’ll put them about six or eight inches away from the wall. They come off the wall a little bit, but then they focus on pushing their button back and touching that wall which helps them to get that right motion and so they’re doing it properly. 

The Dumbbell Good Mornings are fantastic, very similar to the hyperextension. You can use the kettlebell also. 

Heavy Rope Slams

A lot of times people will pull these all the way out straight. And for some reason, they end up doing this weird backstroke thing, like they’re pulling it back. When getting set up for it, you want to pull them all the way back, walk-in so that way it has good droop in front of you like so.

heavy rope slams

The goal is to throw them up nice and high and throw them down. What you don’t want to do is get your head and back and everything into it. You want to stay nice and tall, just like you do with your goblet squats, keeping your head up nice and straight and just throw the ropes up and throw them down. We’re doing 40 of those, you can alternate it and do one arm, just kind of going back and forth.

If you don’t have ropes, this is not the end of the world. You can grab some dumbbells, and do some dumbbell uppercuts, and something to get your heart rate going like jumping rope.

I try to keep it like if you’re doing heavy leg exercise, that’s what you’re doing arms with, like this type of thing. That way, at least you’re getting some cardiovascular stuff also. 

1. Gorilla One

Another good one would be gorilla ones.

weight loss workout for beginners, gorilla exercise

Gorilla One would be just keeping your core tight, and just swinging dumbbells by your side. Your goal is to keep that core tight just like you would with the ropes. You want to make sure, as those dumbbells are pulling you each way, you’re keeping your core tight, stiff, and engaged.

2. Gorilla Two

Gorilla Two is through the legs over your head and coming down. Heads up, you’re using your abs to throw them down and your hips to throw them up.

These are two great cardiovascular, you’re not going crazy heavy on the dumbbells. Your goal is just to kind of keep moving, keep the heart rate up, it’s getting your arms rotating. That way, you’re not taking away from your legs doing your leg exercises.

Alright, so that would be your first circuit. Hopefully, that is just what the doctor ordered for you. You understand what’s going on, good tutorials on how to do all of these things so that you don’t get hurt while doing it.

Lat Pull Down

We’re going to go shorter on the bar itself. I want you to do these knees. Why? Because when you do for your knees, it simulates the most accurate to a pull-up. When you’re trying to do a pull-up, your body is in motion so that your abs are super engaged when you’re doing a pull-up. If you’re in a seated position, your abs aren’t really engaged, it’s taking away from that. And that’s one of the biggest things holding people back from getting pull-ups done.

lat pull down exercise

So, we’re going from our knees, looking up at the bar just as if you were doing a pull-up, so looking up at that cable and where it’s coming out. You’re going to pull the bar down to the top of your chest. Good control, pulling it down, 95% of the way up. I don’t want you to overextend and let the blunt of this go to your shoulders and shoulder sockets. I want you to really focus on engaging your lats. Good control motion through that. Exhale as you pull, inhale as you release up 95% of the way, right back into.

1. Lat Pull Down with Resistance Band

Here’s a quick way to do a lat pull down, if you do not have a machine.

weight loss workout for beginners, lat pull down with resistance band

You would just go ahead and hook the resistance band around a banister or whatever you have, like something obviously solid, not something that’s gonna come flying out at you. But one of the ways you can do this is backing up as far as you can. You would just do this from either your stomach or your knees. Also, pulling it just like so, simulating, also the same thing that lat pull down exercise with the resistance band. 

There are many ways to do this for your weight loss workout, just trying to teach you some of them so that way you guys can conquer.

2. Dumbbell Bench Press

We’re going to grab some dumbbells again, lying down on the bench.

dumbbell bench press

When you grab your dumbbells, you want to set them on your thighs, lay back, and go into your prep so they’re gonna fall right into that motion. The same thing, 95% of the way up, good control, coming down a little bit of an angle on those dumbbells also so that your elbows don’t flare out, and you’re not taking the brunt of it into your shoulder. And also, when you come down, just let them drop. Most people don’t get injured doing the exercise itself, they get injured getting into and out of the exercise.

What not to do? Say around two comes, do not pick up your dumbbells from your right, and try to fling them up to position and get hurt, alright? Don’t do that. And definitely, definitely, definitely don’t do the one where you’re laying down, grab the dumbbells, and try to flip up with your shoulders on the floor because it will definitely compromise your shoulders and shoulder muscles, and every single thing in there, and getting hurt. 

Those are a couple of key factors. With getting into position for your dumbbell bench.

Bike Spin

The same thing with your bike. I like using the bike, you can roll it anywhere. You can just bring it over. so that everything’s super tight. You can get through this stuff super fast because everything’s about efficiency. It’s not about going through the motions fast. It’s about how everything is placed so that way, you can get it done smart. 

If you don’t have a bike, it’s okay, you can do jump rope, you can just run in place high knees, you can do mountain climbers on the ground. There are tons of different variations of things that you can do just to get that rate up.

The same thing, on the bike, five sets of it, and then it’s gonna be followed by 20 minutes of cardio. 

Just trying to teach you guys different strategies. I want you guys, especially when you’re getting started, to understand how to get started the right way. You want to lose weight, you want to lose fat, you want to get the best, most efficient time and energy out of it when you do it. This is the best technique, the power strength mixed in with the cardiovascular followed by cardio after the weight loss workout to continue that burn because your heart rate is already elevated so you’re going to get the most out of it. If you do it at any other time, you have to do at least 45 minutes to an hour if you did it outside of post strength training. 

Hopefully, all this stuff makes sense. Like I said, I put together a lot of these videos out there so that way you got all of the fastest time straight saving strategies. It’s all a part of my seven-figure body blueprint because I want you guys to understand how to be efficient in what you do when living a fit life. Just like if you were in your business, you don’t want to waste time doing things that don’t need to take us long to do. If you can do it in a faster way to get the same result at the end.

Alright! Please check out my Youtube Channel. If you haven’t yet subscribed, definitely subscribe, smash that notification bell so that way you’re notified with all the new stuff coming out. Share this with people that you feel it can definitely help and then I’ll see you in the weight loss workout also.