Full Kettlebell Workout to improve power endurance and increase metabolism! - Link in comments

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Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!

[@bushwickbill3643]

Bro you're changing my life with this Chanel 😊

[@eliezerdelgado1381]

😮😮

[@BigDevs54b]

Dude really making monsters

[@Resident1157]

I need this man in my life❤ nohomo

[@acutefailure1]

I'm glad I'm getting these back in my algorithm

[@bingo9685]

This workout looks good. Im gonna try it without the shadowboxing at the end and a long break after 😅

[@Pacifica1]

Like a Viking! Nice voice!

[@dylanmcgrail7689]

Let's get it 💪

[@loganmcclellan1]

Man I love your vids working weights into training is making me feel faster and ready to go all the time thanks dude💪

[@matthewscott5797]

Fuck yeah! Thanks for these!

[@Duolingo85555]

Muchas Gracias Phil ! Es usted un magnifico preparador fisico y entrenador!

[@Tomara710]

Thanks coach.

[@timammann]

This has become my staple conditioning workout, super fun/engaging and also intense

[@broe7670]

Shii Make me mad bcuz I can't work out with him Stay on ur grind Respect

[@lordalmightytariqallah2872]

Excellent trainer I like all of his tutorials.

[@nicholasali2182]

LET'S FUCKING GO 🙏🏿

[@portersprojects3516]

Great workout 💪 I'm going to try this 😁

[@TheSweetloudo1]

Beast!

[@jaikai4989]

This is interesting when I used to train years ago it was purely weights, now I’m back training again and just got myself some kettlebell and using your method is brutal but In a good way we’ll atleas 😅 thanks for the channel bro

[@ShyBurgos]

Thanks for this

[@chris-jy4im]

I love those type of workout style

[@bdc2178]

Ok I just died!

[@greenfistgardens4665]

Now that i understand. Doing this !

[@violabolden4742]

Yes!

[@scorcharap5931]

damn. i did a very similar emom today. i love all this dudes content. really trying to drop weight and his ish is excellent

[@jasgas8188]

I don't understand how it's should be done.

[@conglomeratebeatmakers1078]

Ok ok I’m subscribed now !

[@ShowDonkeys]

I’m an I’m following now

[@dariofreschi6432]

Awesome coach! Do you suggest some cardio after that or it's enough? Thx

[@user-hx4sl6fp3d]

☝️🕶u are the best!

[@padraigin2929]

Fucking awesome

[@FaizaanNAhmed]

Can somebody tell, how to perform like, do I do 1 exercise for 5 minutes?? Or a circuit, any help is appreciated pals

[@richardrossi2030]

The workout is 20 min total. Exercise 1 10 KB swings in 1 min. Your rest is whatever time u have left in tbe min. Exercise 2 Plyo Jumps 5 jumps in a min. Exercise 3 5 Plyo pushup in 1 min Exercise 4 5 Quarter Squat jump pullups in 1 min to full eccentric on the way down arns straight Exercise 5 Shadow boxing full min So each Exercise sequence is 5 minutes of time. ..repeat 4xs. Done

[@richardrossi2030]

So each exercise on the minute means. If exercise 1 is 10 KB swings on the minute. It may take you 20 sec to get 10 swings so u then have 40 sec break

[@teewhitt]

👏🏼👏🏼👏🏼👊🏼

[@SigmayetB]

I really Like all your trainings I’d love to be a Certified Pro Trainer for the pro Athletes I’ll find out in here in Sydney

[@MillerTheOfficialGaming]

❤

[@SUPREME-ri8wt]

Bruh in God's Name i wish i could work out wit'cha im just getting back in the game after a long mf time

[@Kinnard1967]

WHERE R YOU BROTHER? I NEED TO TRAIN WITH YOU!!!!!!!

[@waltersalcedo2430]

MUY BUENO , PERO NO ES PARA PRINCIPIANTES NI NIVEL MEDIO , NO POR LA EJECUCION , SINO POR EL POST ENTRENAMIENTO .

[@UNITED_WOLFS]

Where is the 🔗 link

[@nathanevans6331]

Cracking job....question please do kettlebelll swings build muscle in your legs?

[@PhilDaruStrong]

No not necessarily swings are more of an explosive movement to help with coordination, power, and core strength

[@nathanevans6331]

@@PhilDaruStrong ok cheers...so more squat like movments?

[@wellybelly]

Emom is brutal ( emom= every minute on the minute)

[@n_-_-]

My ambitious ass thinking I can do the jump to pull up

[@BarryChub]

i remember my 1st beer

[@jamiefernandez1921]

Please explain is it 10 kettlebell swings in the 1 min and with the remaining time is your rest time and then 10 kettlebell again when the min starts again for 5 sets cause that would explain 20 mins i think and same with the other exercises

[@enzogbg9662]

So the first minute I do the first 3, then when im done i wait (shadowbox) until minute 2 starts? Is that right?

[@matheusfrota95]

After every exercise, you rest the remaining minute and then move to the other ? Kb, rest the minute, Jumps,.... ?

[@JamesCrow88]

Juiced

[@aubreygmcghee]

A better exercise instead of chin ups would be a rope climb. That would make this complex perfection.

[@whoknows8223]

Kettlebell swings look like not much but damn they really drain your cardio

[@LaCosaNostra419]

This man is very capable 💀💀🫡

[@Nothingregular]

Why are we doing it for 5 minutes if it’s a 20 minute workout? Please explain

[@bochatube]

Because there are 4 different exercices. So lets start with the first (the kb swing) You do that for 5 sets. This sets are EMOM. Then you do the 2nd set, again in emom style. Then 5sets and then 5sets of the pull-up with the jump. You have 20 sets of 1min each.

[@markambrose66]

This is dope but may i ask wtf is the point of jumping into those pullups?

[@thatsme6146]

When you jump and pull it’s working on your power and endurance. Just like the plyo push up but this is pull ups. Of course pull ups should be controlled but this is different. Imagine you have to jump up on a rock, grab it and pull right away. That’s different source of power.

[@faithalone5081]

Can do a bunch of them normally instead of kipping

[@Dtp2296]

No idea, i do 200 in a session so 5 kipping is completely useless

[@thesoundmajors9858]

if you watched the purpose was to work the eccentric which is more difficult if you jump up to the bar because gravity

[@gingrstolmysoul2032]

No link?

[@pbpyro5546]

I just need some motivation to get my lazy ahh back into working out!!

[@saulurraca9294]

Only problem with that is if you’re that big there is no head movement

[@isaacd35]

Whats every minute on the minute mean?

[@chrisfortune9491]

It means that you time yourself, and every minute you do five repetitions, then rest until the minute is finished. At the top of the next minute you do another five, and keep going like that.

[@isaacd35]

​@chrisfortune9491 thank you

[@JamTaylor69]

100% stealing this workout!!!

[@Gaius_Caesar_Ausgustus]

What means every minute on the minute? And how long is rest time? I dont understand. I do 5 min straight those exersices and then Rest ? And then 5 min again and then rest ? So Thats 3 Sets in 20 min

[@cesarescotti1202]

I think, He means the emotm circuit. You start a 20 minutes timer and you work with the swing for the first 5 minutes in this way: let’s take, for example, that you do 10 swings in 25 seconds, the last 35 are rest, until the “new” minute. At the end of the minute you start again. At the end of the first 5 minutes you start with the same logic but with the jump squat and so and so… 5 minutes for exercises 20 minutes total, and the rest is the time between the end of a set and the next minute in order to decrease the rest. Hope my English is enough good to let you understand.

[@gipsystrengthmedia9022]

Same thing I don’t get. Can’t wait to try it though

[@mactireliath2356]

@@cesarescotti1202 Good explanation. I concur

[@calvinquitevis2291]

​@@cesarescotti120210 reps of kettle swings, followed immediately NO REST into jump squats 5 reps , immediately NO REST into plyo push-ups here's where you start on every minute for five minutes five reps then finally the jump push-ups five reps starting every minute for five minutes. That's how I understand him.

[@Red5kull]

Minute 1- 5 = 10x KB Swing; Rest until new Minute Minute 6-10 = Squat Jumps; Rest until new Minute Minute 11-15 = Jump Pushup; rest until new Minute Minute 16-20 = Weird Pullups until done What he means with no rest I think is between the exercises you dont Rest, finish last set of f.e. KB swings and when the next minute starts immediately start with the Squat Jumps

[@guyincognito215]

You're doing all these every minute?

[@Edgxrmv]

Does this add muscle mass?

[@PhilDaruStrong]

This isn’t meant for hypertophy

[@danyynad]

cardio?

[@nzkitchens1428]

Damn Phil that's tough bro

[@RBGBaldy]

I'll be the slow comment here. I'm confused at to what "every minute on the minute means" when the reps are so low

[@kicksnarehat4393]

Try this: 9 main moves- back squat, deadlift, bench, weighted pullups, weighted dips, front squat, lying barbell rows, overhead press, ez bar curls. 3x3 (if you underestimate the weight keep repping but should be heavy) as fast as you can without failing a set. My record is 12 minutes.

[@BezimiennyJestem]

I don't quite understand "every minute on the minute" can you elaborate please

[@rhysbienaime3228]

Grab a clock, at the start of the minute complete the repetitions, rest for the rest of the minute. Start next set of reps / exercise at the beginning of the next minute.

[@danford6678]

Or you could just look up Mike Metzer and actually learn something about nutrition and building a physique.

[@PhilDaruStrong]

Oh really

[@gabsterup]

Shut up this trainer knows what he’s doing

[@patrickmurphy5842]

stopped watching when kettlebell swings were mentioned

[@deenial218]

Kettlebell swings are such a trash workout in general it has no function to anything that relates ro fighting