Masculine Brahinwash

It sucks, for sure but... do you know what sucks more than starting your fitness trip? Being trapped in a fragile and weak body which won't do as you want. Start fitness today, enjoy the rest of your life in a healthy body God's would be happy to inhabit. #BalkanGains #Fitness #Mindset 🔗 Her first time in the gym - Balkan Gains

The time you give up is the time a new loser is born. It's never too late to start, even if your muscles have atrophied for being idle for decades. There is no shame in starting with 5kg/11lbs or 40kg/88lbs. In the gym is you and the barbell, the only competition is you yourself. As long as you are not dead you can start again. #BalkanGains #MIndset #Fitness 🔗Skinny girl tries to bench press the bar - Balkan Gains

Fitness is easy, you only need to be constant and follow through. The best cardio shape I've ever had was when I commuted to work biking on my single speed. Around 40bpm resting rate. The time I looked the best was when I just moved weight around and did some pull ups every day after work for like half an hour. Fitness is easy, 15 minutes a day every other day with a kettlebell is more than enough for most, if not al, people to get in shape an live their best lives. You can do it too, just be consistent. Stop overcomplicating things. Eat proper and move your body. #Kboges #Fitness 🔗Link

There are lots and lots of resources on Kettlebell training, It's quick and effective (a killing 15 minutes HIIT kettlebell session every other day will yield great results)

If you are still resistant to the kettlebell pill then listen to this extract of Joe Rogan's podcast #Fitness #JoeRogan #AudioInComments 👂 🔗Link

Kettlebell halo: Mobility is great. Main Muscles involved: Shoulder stabilizers, Upper core. Start by grabbing the kettlebell upside down like a granny would grab the steering wheel of a car, close to your chest. Then move the weight behind your head in a continuous motion. Looks hard but it's not. Example source: The Bioneer More information: BarBend

Kettlebell row: Why not? everyone wants and admires a strong, wide back. Main Muscles worked: Lats, Traps, Real delts. Starting position is Kettlebell on ground, the leg of the opposite side of the side you are training slighly forward (you can use a bench), the other leg points outward, slightly bent. back parallel to the ground, arm reaching for the weigths. The movement is akin to starting a lawnmower but slowly and controlled, the weight goes up in a straight line while your elbow stays always parallel to your column. Raise the kettlebell until you notice the full range of motion has been achieved. Example video here: Link More information here: StrengthLog (Dumbell row is the same movement)

Kettlebell clean: basically mid way snatches. Main muscles used: Hamstrings, Glutes, Quads, Mid and Lower Back, Core muscles. it's basically the same as a snatch but you don't fully extend the arm at the top. The weight is "racked" at shoulder level. After this you can fully extend the arm and it turns into "Clean and Press". Example source: Caveman Training More information here: The Progrm

Kettlebell snatch: Explosive exercises are fun. This one can be dangerous though. Main muscles used: Hamstrings, Glutes, Quads, Mid and Lower Back, Shoulder stabilizer muscles, Most of your core. The starting position is feet at shoulder width with toes slightly outwards, knees bent and torso forward kettlebell resting between your legs touching the ground. hand grabbing the handle of the weight. your center of gravity should be slightly behind and the kettlebell acting as a counterweight, if you let go of the kettlebell you should not be able to keep your balance. Extend your legs and hips and drive the kettlebell to the upper position, the weight of the kettlebell should be always be "outside". At shoulder level you should be able to rest the weight on your forearm, that's called a Clean or Rack. I recommend starting at the upper position and doing the downward motion slowly until you learn the path of the weight. If this one is too hard, try first Kettlebell cleans then Clean and Press. There is plenty info out there. More information here: Set For Set

Goblet Squat: Squats are always good. Main muscles used: Quads, Glutes, Adductors The start position is feet at shoulder width with toes slightly pointing outward, soles firmly planted in a standing position, Kettlebell against your chest and the grab position is just like a granny grabs the steering wheel of a car. Inhale, brace your core and start the downwards movement, the deeper you go the better it is. the "no knees over toes" rule myth is bullshit. Exhale on your way up. More information here: StrengthLog