Full Body Kettlebell Workout for Muscle, Power, and Mobility

[@freestyletrainer]

09:57 - Warm up (10 mins) 10:24 - Skill and Power (10 mins EMOM) 10:53 - Strength & hypertrophy (first superset) 11:22 - Strength & hypertrophy (second superset) 11:45 - Conditioning intervals (4 rounds)

[@lilianbastos4521]

I just bought my kettlebells and found a completed guideline on how to use them in this video. Super thanks!

[@marcusfilly]

Glad it was helpful!

[@RebelMusic1971]

Probably the best fitness tutorial I've come across. There is a wealth of knowledge in the explanation, which are clear and concise. I'm so impressed.

[@nicholasfonti8139]

Thanks for always putting the integrity of informing the viewers on how to becoming healthier. It’s very obvious that you are in it to help people vs. just make money.

[@marcusfilly]

We appreciate that! Thanks for following along!

[@lemonbuster8023]

This is SO helpful. Detailed and well explained. I always have problems putting together my own workouts. But this is good guideline. THX

[@damielgn97]

I recently found your channel and I've been addicted. Saving this one and trying it tomorrow. Really appreciate the fact that you're explaining why and how and also showing everything. Thank you!

[@marcusfilly]

Welcome aboard! Lots of good stuff to find! Let us know if you need help with anything. Thanks for following along.

[@mrsbootsworkouts]

Short and efficient

[@bambolina351]

This is good advice in every respect. Even if a simple selection I made, the selection is great and rotated. Many thanks.

[@marcusfilly]

Glad it was helpful!

[@ward43]

Great stuff especially for someone like me who only changed from free weights to KBs about a month ago. I’m 74 and very active (training, golf, cycling) and have noticed a big difference in strength, conditioning and weight loss following many of your suggestions. Thanks

[@marcusfilly]

Love to hear it!

[@dalia.rodriguez]

I stopped using KBs as main training tool 3 months ago, instead, I started using mostly BBs and DBs. But my heart was missing KBs... I just did this workout today and LOVED it! Really, that's why I came back home to write how much I loved it. I'll definitely incorporate it as my 5th workout a week together with my 2 low and 2 upper body workouts. Thanks a lot!

[@marcusfilly]

Glad you were able to have some fun with KBs again!

[@alanrosa5242]

I'll try this one tomorrow! Thank you for the content!

[@marcusfilly]

Nice! Let me know how it goes.

[@ak8376]

Another masterpiece from the master!

[@marcusfilly]

Thanks so much for following along

[@COACHCHAPLET]

Thank you for sharing this amazing workout it really helpful and you reading this always know that your diet it's important more than every thing so be mindful of what you eat after and before workout it really helpful to grow faster

[@miket713]

I've been working with kettlebells for about 6 months before that I was just lifting in the gym I have so much endurance and just all out strength it's nuts

[@marcusfilly]

Great work, keep it up

[@miket713]

@@marcusfilly Marcus I've noticed that you had great posture can you explain that in a video you work on that somehow

[@microcolonel]

I do all these sorts of things with smaller kettlebells (16-24); and in addition, I like to do imbalanced carries with the larger ones. I want to be able to suitcase carry the median weight of a 24 year old Taiwanese woman for more than 100m continuously, and there's a company out of Ontario that makes kettlebells that are basically spot on for that, 56kg; they also make 48kg ones, which are the weight of the 25th percentile 24 year old Taiwanese woman.

[@scottgilberthorpe867]

Love it 😊 love kettlebell training will definitely try this 👍👍👍

[@marcusfilly]

Hope you like it!

[@loikvokhidov7688]

In this video you have perfectly explained the KB workout routine, well done. Thank you!🙏

[@waynemcfadden226]

We'll hit this on Wednesday! looking forward to it.

[@marcusfilly]

Have fun!

[@harrypocher84]

Awesome

[@otagoaerial1868]

Great advice, beginners can take a huge amount of info from this video. Excellent presentation as well.

[@marcusfilly]

Much appreciated!

[@forgottenstrengthsecrets]

gotta try that hip to halo for my shoulder flexibility

[@sailingtheworldwithgreengh6239]

Thanks Marcus. Some very good insights.

[@marcusfilly]

Glad it was helpful!

[@015luke]

Amazing content , thank you

[@marcusfilly]

Glad you enjoyed it!

[@gabrielmarcondes2178]

Best info about this subject, thanks!!

[@marcusfilly]

Our pleasure! Thanks for watching along!

[@BatColonyEvictor]

Great content and explanation! Greatly appreciated 👍

[@marcusfilly]

Glad it was helpful!

[@angelinesarol5616]

great content as always I will apply some of these techniques especiallly the hypertrophy sets, you always keep things interesting . I've been following you for 3 months now and what a difference . My goal is maintaining muscle and fat loss.

[@marcusfilly]

Have fun and keep up the hard work!

[@brucehelppie6119]

excellent tutorial...

[@irishman485]

Just purchased some kettle bells I’m a total beginner do you have any beginner videos. I like the idea and concept of kettle bells

[@jerryhosentfeld]

So what your saying is if i don't have any home equipment a kettle bell is a good place to start?

[@marcusfilly]

100%!

[@thunderjeep08]

Kettlebells, rings, and a resistance bands are all you need to start. I recently bought a house and started building up a gym with what I can afford. I've gotten in great shape with just that. I just saved up enough to get a barbell and weights which is perfect because that will be a great new stimulus after not using one for 6 months.

[@vzimm2813]

@@coriscocdo does the kb book have longer workouts as well as shorter?

[@coriscocdo]

@@vzimm2813 yes

[@samirsharma6312]

If you have one KB, you're good. You'll just need a platform with some padding. Not necessarily a workout bench, and a mat that doesn't move around when you do, just to cushion your knees. You can work up amazing mobility, a ripped physique and insane functional strength. Not the thing if you are looking for hypertrophy. Once you have chosen this, just follow Marcus here. Advice from a 58 year old guy who does that 😀

[@GauravMahajanAvaron]

I need something simple now. My workout has been divided into 3 days - bodyweight plus kettlebell stress training and three days kettlebell ladder workout training. These are high volume but the summer exhaustion is getting to me.

[@marcusfilly]

Kettlebell workouts are one of my favorite ways to keep it simple.

[@nickball1776]

Hi mate, love the vids ! Iv been doing your 7 lv moves for upper body for awhile now . Just wondering how often would you do these a week? Would you alternate them ? Im trying to figure out a weekly plan but feel im doing the same thing but with different moves everyday 😂. Cheers

[@marcusfilly]

Awesome, man! I'd recommend doing these once a week. Now, you could break them up into 2 separate sessions. Then, add a little weight each week for 6 weeks and you'll get some solid progressive overload. If you're looking for a full program, check out Persist here. You can try it for free before committing: functional-bodybuilding.com/persist/

[@1021792699]

2:41，2:51，3:02，3:15，3:35

[@coriscocdo]

Waiting for kb ebook vol 2!

[@loikvokhidov7688]

Damn bro, u look insanely ripped

[@eduarudo]

How long does it take to make it? 30 minutes or so?

[@edzack]

I loved this video!!!!!

[@marcusfilly]

Thanks for watching!

[@matthiassventoest6800]

great stuff. gonna definitely save this for

[@marcusfilly]

Great to hear! Follow along to make sure you don't miss out!

[@mindfulbody3802]

"A cannon ball with a handle on it!" Boom! 💥💣 Yes!

[@marcusfilly]

Right?! Boom!

[@michaeldubya]

Former Cat 2 roadie, Expert NORBA n Rodeo’r. Got phat, understand the kettlebell’s versatility. Never enjoyed the weight room, even when I was a all district defensive back in High School. I found THIS video both informative and instructive (not bad for a Texas A&M Aggie). You’ve earned a subscriber. Side note, I manage a equine boarding property, I generally work out in the barn. Most of our boarders are can chasers (barrel racers). This should get interesting. Happy Trails Y’all🤠

[@BlueDemon77]

You do all that for the work out? The skill and power, strength and hypertrophy, then the conditioning?

[@marcusfilly]

Yes, that's 1 session. Sometimes I cut it down, depending on the amount of time I have in my day, and that's why we always offer "short on time" options within FBB Persist.

[@BlueDemon77]

@@marcusfilly Thanks! I'll give it a try and see how it goes.

[@thegem4103]

Hey Boss, what about if you don't want heavy arms, but you want bigger legs and bum? The full body type swing stuff looks heavy on the arms but about right for legs...

[@colemichaels8071]

If I'm buying my first kettlebells what weights should I get to start out and are their some weights I should get in doubles?

[@otagoaerial1868]

If it's any help, I remember I started with 2 X 16 and 2 X 20 back in the day. Did me well for first few months then got a 24, a few months later another 24. They were all I needed for a long time.. I have 1 X 32 for certain exercises now. Been a user of kettlebells for decades, used them in conjunction with standard weight training during my (very long since past) rugby playing days. I have used them almost exclusively for about the last 5 years, as I got older I found them perfect for my less competitive training goals. I am in my early 60s now. I focus on mobility and cardio, with a weekly strength workout. Your goals and training may, of course, be completely different as a young man but kettlebells are versatile enough to cover most requirements. I have still got the same bells as above and found I never needed more. As an afterthought, there is no problem mixing weights when you do double kettlebell work. You may find, for example, 2 X 16 becomes a bit light for a racked squat yet 2 X 24 is too heavy to move up to. In that case use a 1x16 and 1x24. It is also creates a great offset and improves core strength. Just switch them over each set. If you can, get good kettlebells (competition grade). These are the exact same dimensional size, regardless of the weight, therefore provide consistency in form and technique.

[@jasonpeng817]

I went with 2x16 and 2x24

[@otagoaerial1868]

@@jasonpeng817 I reckon that is certainly a really good starting set to get, if one can afford them. I think I was going to get 2 X 24 but maybe chickened out and went 20's instead, I think I was probably really strapped for cash at the time 😂 Hindsight!

[@marcusfilly]

I would look into getting a 12kg, 16kg, and 24kg. possibly a double of the 16kg.

[@vikinguitar]

Where can I get the adjustable box height box?

[@spamprotection9763]

What muscles am I working with each exercise?

[@marcusfilly]

This session is designed to hit your full body. Here's a breakdown - Skill and Power: EMOM (Every Minute On the Minute) x 10 Mins: 4 Single Arm Swing - Posterior Chain + Core 4 Single Arm Clean 4 Single Arm Snatch - Upper Body + Core 4 Single Arm Push Press - Upper Body (5 sets total each side) Strength & Hypertrophy: 3 Sets: A1. Hand Supported Suitcase Split Squat; 20X0; 10-12/leg; rest 45 sec - Lower Body A2. KB Chainsaw Row; 20X0; 10-12/arm; rest 45 sec - Upper Body 3 Sets: B1. Dual KB Sumo Deadlift; 40X0; 10-12 reps; rest 45 sec - Posterior Chain B2. Single Arm KB Press; 20X0; 10-12/arm; rest 45 sec - Upper Body Conditioning: 4 Rounds: 50 Double Unders or 25 Mountain Climbers - Cardio 10 KB High Pulls - Full Body 10 KB Swings - Full Body 10 Goblet Squats - Lower Body 10 Burpees - Cardio

[@vikinguitar]

The box step up at 1.10

[@bertvsrob]

wish i hadnt bought heavy dumbbells over kettlebells >

[@craigwies9750]

What are the larger sized kettlebells called?

[@marcusfilly]

competition KB

[@craigwies9750]

@@marcusfilly Sorry, I meant Brand...

[@marcusfilly]

@@craigwies9750 Eleiko

[@axellampe3865]

😃

[@angelesmaximus2681]

Hmmm 💭 🤔

[@matriaxpunk]

Great video, but watch out your grip on the kettlebell, that's not the proper way to hold it, there should be 3 points of contact and your forearm should touch the handle of the kettlebell.

[@andrelexin7560]

First here

[@andneomatmj23]

You should cut you hair and ulock full potencial of being a man :)

[@heavenlypath1065]

You sound pretty sus to be worried about another man's hair

[@andneomatmj23]

@@heavenlypath1065 , uneducated Western people ...

[@ImpalerVlad]

That man bun 😂🤮