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In this ultimate kettlebell workout you will combine 3 different workout protocols into one ultimate kettlebell workout called Kettlebell Khaos
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All forms of exercises will help to stimulate the release of testosterone not only during the workout but research show that you can also spike T-Levles post workouts as well.
Short, total body workouts with resistance that are high intensity will work to stimulate the greatest release of testosterone.
On the other hand doing, long slow cardio, like jogging sessions on the treadmill will release more cortisol, which has negative effect on your testosterone levels and causes fat storage around the belly.
And research has found that men who regularly run long distances have lower long term testosterone levels than even the non-athletic control group.
Also you should understand that there are 4 main hormones, which are the most researched in relation to strength training, that are released during your workout, which are Testosterones, GH (Growth Hormones), IGF (Insulin-like Growth Factor) and cortisol.
In order to keep your T-Levels, GH and IGF adequate during your workout session, try and keep your workouts under 35 minutes. Sessions longer than this will see a decrease in muscle building hormones and an increase in the fat storing cortisol.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724199/
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Kettlebell Khaos Workout
Round 1 – Complex 2:20
Perform each exercise one after the other for 5 reps each starting with one side and then repeat for the other side/arm.
Continue for 10 minutes straight.
KB Push Ups
KB Rows
KB Deadlift
KB Clean
KB Racked Squat
KB Press
Round 2 – Metabolic Circuit 3:42
Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds
KB Snatch
Kb Goblet Squat and Reverse Lunge
KB Alternating Single Arm Swings
KB Cross Body Clean
KB Swing to Squat
Round 3 – Ladder Finisher 5:49
Perform burpees and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees
KB Swings 1-2-3-4-5-6-7
Burpees 7-6-5-4-3-2-1
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WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. ALWAYS WARM UP PRIOR AND STRETCH AFTER YOUR WORKOUT SESSIONS
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This workout using only one kettlebell is excellent. You don't see this too often. Much appreciated.
In the second set how many rounds? Is it 7? Snatch x2 (ES), Cross body clean x2 (ES)?
good workout!
Loved this workout! It’s a beast indeed but undoubtedly effective. Might have cried a bit toward the end😬
what is weight kettlebell
I’m finding I’m completing the workout in about 25 mins… 10 mins each for the first two rounds and about 5 for the last one, am I missing something??
Doc Funk got me with the intro alone. Picking up the program now. 🤓
We sell workouts supplies at a great price barbell plates dumbells kettlebells and more!
good routine, but a nightmare to navigate as the sets and the actual exercises jump all over the place…it's a no from me…
used 12kg kettlebell. a bit challenging but achievable. great workout
Turning 39 this summer and working to get back in shape. I love the the fact that you presented research to show how to maximize fat burning and growth hormone production. Thank you! I will definitely be including those in my workouts. Love your videos. Keep ‘em coming!
This workout rocks! Thanks! 👍🏽👍🏽
great, I'll try this tomorrow… will kill me as I've got a 24kg and a 28kg kettlebell..
How do I know what weight to do? Is it literally what I can manage?
Did it today with a light (so I thought) 16kg kettlebell. Almost died in the end of the second round
Awesome 30min full body workout that will be added to my week routine!
Thanks!!!
Why under 35 minutes?
Hey Funk, when I got interested in kettlebells about 8 years ago your video’s where the first ones I came across on youtube and I looked no further. You’ve been my go to ever since. Thank you sir, and a big hello from the UK.
This is a great workout! But I am going to call you out a few things: Your kettlebell swing form (no "pop" in the hips—that's how you drive the bell back up, it's now just an "arm/shoulder" swing; and your squat form—what, no hip hinge? You should be hingeing with your deadlifts also, unless these are supposed to be straight-leg deadlifts. Form / Everything. Other than that, this is a dynamic workout that will definitely shred your "old ass." Fk it. 50 is then new 40!
This made me feel like, “Elizabeth I’m coming to join you honey” just like Fred Sanford said. Bro, through this scary Corona virus storm we are going through, I want you know that this helps in clearing the mind of it for a few minutes. Thank you very much.
is this workout a good workout for females. Is this video a total body workout?