Kettlebell Hypertrophy™: How To Build Ripped Arms & Abs With Kettlebells Only

Kettlebell Hypertrophy™: How To Build Ripped Arms & Abs With Kettlebells Only | Ft. Rob Riches

Рет қаралды 29,429

Күн бұрын

If you want to build an impressive set of arms that fill out your tee and some ripped abs to tie it all together, that perform just as good as they look, kettlebells are one of the best ways to do it.
See, kettlebells are often thought to only be for functional training, metabolic conditioning, and CrossFit.
However, kettlebells can be an amazing tool for bodybuilding and packing on quality muscle mass with hypertrophy training, when you know how to do it.
Rob Riches here from Blue Star Nutraceuticals and today we’re back with the 5th and final segment of our 5-part Kettlebell Hypertrophy™ training series.
We’ve trained the chest, back, legs, and shoulders, now it’s time to tie it all together and complete your physique with an impressive set of arms, and a tight chiseled midsection.
Today I’m gonna show you exactly how and all you need is a few kettlebells and some open space.
After this workout, you will have a complete, 5-day physique enhancing program to follow for up to 12 weeks to completely transform your body.
This is Kettlebell Hypertrophy™: How To Build Ripped Arms & Abs With Kettlebells Only!
Let’s get to it!
For this workout, you’ll perform 6 exercises in linear fashion.
Meaning you will perform all sets for exercise #1 before moving on to exercise #2, and continue in this fashion until all 6 exercises are complete.
You will perform 3 sets of 10-12 reps for each exercise, using 75% of your 1 rep max.
Start with a weight you can comfortably manage for 10 reps, then over the weeks, increase the reps as you progress, once you reach 12 reps for all 3 sets of the exercise, it’s time to step up the weight.
Repeat this process throughout the 12-week program to effectively achieve progressive overload and maximize your strength and muscle building results.
You are allowed up to 90 seconds rest between sets to catch your breath and quickly rehydrate with AminoFast™ before continuing on to the next set.
Your goal is to complete the entire workout in under 1 hour. If it’s taking you longer than that, you need to pick up the pace.
As always, the complete workout is listed for you in the description below.
Exercise #1: Kettlebell Suitcase Deadlift
Exercise #2: Kettlebell 1-Arm Overhead Carry (10 meters)
Exercise #3: Kettlebell Tricep Dips
Exercise #4: Kettlebell Curls
Exercise #5: Kettlebell Skullcrushers
Exercise #6: Kettlebell Hollow Body Hold + Leg Raises
And that’s a wrap!
Congratulations on making it through the final workout of this 5-part kettlebell hypertrophy training series.
Follow all 5 of the workouts in this series and you will have a complete 5-day muscle building workout routine you can follow for up to 12 weeks to transform your physique and skyrocket your functional strength and performance with only kettlebells.
And if you want to step up the lean gains even more, I noticed a big improvement in my strength, and how much harder my muscles looked after just a couple weeks using Status®, so now I take it any time I want to focus on building lean muscle.
So if you’re looking for an extra edge, give it a shot!
Until next time, keep training hard!
~
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Пікірлер: 51

@Rayh423 3 жыл бұрын

Again excellent and brilliant workout! Love it!

@BlueStarNutraceuticals 3 жыл бұрын

Glad you liked it Ray! Appreciate you watching and following along

@MrDesertmike 3 жыл бұрын

This series is exceptional and I thank you!!

@BlueStarNutraceuticals 3 жыл бұрын

Glad you enjoy it mike! Appreciate the support

@DasnarkyRemarky 3 жыл бұрын

Excellent information and all nicely done! The kettlebell hollow body hold with leg raises was my favorite from this one.

@BlueStarNutraceuticals 3 жыл бұрын

Glad you liked this one DaSnarky and yeah those hollow holds don't look like much, but boy do they work!

@doc4555 3 жыл бұрын

Thanks Rob

@BlueStarNutraceuticals 3 жыл бұрын

Glad you liked this one. Awesome series on the channel

@noureddinebenakrim5458 3 жыл бұрын

Thanks 💪

@BlueStarNutraceuticals 3 жыл бұрын

You're welcome 😊 Glad you liked this video!

@rounaksubramanian1686 3 жыл бұрын

All exercises are very excellent and brilliant bro of arms and abs workout with kettlebells and keep going hard and be strong 👌👌👌👌👌👌👌👌👌💪💪💪💪💪💪💪💪💪💪🔥🔥🔥🔥🔥🔥🔥🙏🙏🙏🙏🙏🙏🙏🙏👏👏👏👏👏👏👏

@BlueStarNutraceuticals 3 жыл бұрын

Thanks as always for all the love and support Rounak! Glad you liked this one

@benjaminfloyd7846 3 жыл бұрын

Third week completed another personal best today at 21:15 My nephew decided to be my coach through my training he said he is there to push me. Great have a why for this purpose. Look it is onto week 4. Look forward to another great week and breaking more personal best.

@BlueStarNutraceuticals 3 жыл бұрын

Awesome job once again Ben! At this point might be time to add some additional sets or even try running through the whole workout twice at the rate you're going haha

@benjaminfloyd7846 3 жыл бұрын

Very intense workout today. Switched on one thing on the Farmer's Carry I have a big backyard so I went up and down totally 100 yards. It is downhill from now heading into week 7. I noticing the changes in my physique and how it has help psychologically in these trying times. But I have one thing to say here thanks so much for motivation it pushed to place I thought I could never reach. Has me wanting more. I mean this from my heart. You don't how much it means each session when I feel the support. It is onto week 7. Finished in 29:49

@BlueStarNutraceuticals 3 жыл бұрын

Amazing to hear! Way to push it the extra mile... or at least 100 yards haha. You're doing great, it's amazing to see what you can really accomplish for yourself when you put your mind to something and consistently do the work. Keep at it!

@chandreketnarayansingh9615 3 жыл бұрын

Bahut badhiya brother.

@BlueStarNutraceuticals 3 жыл бұрын

Thanks for watching, keep training hard!

@benjaminfloyd7846 3 жыл бұрын

Finished week 7 on the arms and abs in 29:30. It week 8 the back turn heading down the homestretch. Got this far have to see the accomplishments.

@BlueStarNutraceuticals 3 жыл бұрын

Amazing job staying consistent and putting in the work!

@benjaminfloyd7846 3 жыл бұрын

Finished week 8 finished workout on 41:19. Mixed it with the 12 minute tabata workout. I believe that the combination have been a help. Week 9 heading down the home stretch. I think there's a way that I can spice up the workout. Just have to wait until next entry after these workouts.

@BlueStarNutraceuticals 3 жыл бұрын

Sounds like a great way to add that extra intensity in. Keep up the great work!

@benjaminfloyd7846 3 жыл бұрын

Very focused session finished the workout in 28:44.

@BlueStarNutraceuticals 3 жыл бұрын

Awesome job! Keep up the great work!

@benjaminfloyd7846 3 жыл бұрын

Second week completed finished in 31:15 on arms and abs.

@BlueStarNutraceuticals 3 жыл бұрын

Awesome job! Keep crushing it

@groundandpoundfitclub1824 2 жыл бұрын

I can’t find the full kettlebell workout series

@benjaminfloyd7846 3 жыл бұрын

Just done second workout. Did Arms and Abs in 26:49.

@BlueStarNutraceuticals 3 жыл бұрын

Amazing job Ben!

@iurizur8526 2 жыл бұрын

brilliant workout, man! thanks! my only question would be when exactly "the time is up" at the last exercise. I've watched it many times now and for the life of me I can't seem to find out how long you're supposed to hold that position for. 😅

@BlueStarNutraceuticals 2 жыл бұрын

Any time! You're performing the last exercise for 10-12 reps /side in correlation with the leg raise. So, after you have completed those repetitions, that position/exercise is completed. Does this help, Iuri?

@iurizur8526 2 жыл бұрын

@@BlueStarNutraceuticals it sure does, man! I’ve been following the routines at least 5x/week and I’m starting to see results! Thanks again 💪

@benjaminfloyd7846 3 жыл бұрын

Santa was cool with me doing this workout today. I have been good that's all good. Finished the workout in 36:20. Increase the sets. Week 6 and at the halfway point.

@BlueStarNutraceuticals 3 жыл бұрын

Awesome job! Are you starting to notice some changes in your physique?

@benjaminfloyd7846 3 жыл бұрын

@@BlueStarNutraceuticals yes, dieting getting a bit better. Seeing definition. Weight coming down slowly but coming down.

@mandarmitra007 3 жыл бұрын

Can we use this programme for cutting ?

@BlueStarNutraceuticals 3 жыл бұрын

Absolutely. The best approach would be to use these workouts as your main muscle building/strength workouts and then follow our weekly Faster Fat Loss workouts in place of your cardio sessions

@mandarmitra007 3 жыл бұрын

@@BlueStarNutraceuticals Okayy thank you for the response ! Much love from India ! Hit the arms today , it took me 40 mins to complete it !

@mywildlifestories3793 3 жыл бұрын

Are these workouts only to build muscles?. Can we use them for fat loss? Or need to follow faster fat loss workouts first to loose weight and then try these?

@mikekersten8313 3 жыл бұрын

You can use them for fat loss as well

@BlueStarNutraceuticals 3 жыл бұрын

Just as Mike mentioned, you can use these for both building muscle and burning fat. The Faster Fat Loss workouts are meant to replace your cardio sessions, so you can actually do both - this as the main muscle building workout and the Faster Fat Loss as your cardio / metabolic conditioning

@BlueStarNutraceuticals 3 жыл бұрын

Beat us to the response Mike haha, appreciate it!

@mywildlifestories3793 3 жыл бұрын

@@mikekersten8313 thanks Mike

@mywildlifestories3793 3 жыл бұрын

@@BlueStarNutraceuticals thanks as always ready to answer our questions

@ashkhandoker1677 3 жыл бұрын

Any stacks available?

@001-nishantbariar4 3 жыл бұрын

Stacks means ?

@ashkhandoker1677 3 жыл бұрын

@@001-nishantbariar4 like three or more supplements combined offer.

@BlueStarNutraceuticals 3 жыл бұрын

Unfortunately no set stacks available on the site, but if you want to shoot us an email to *info@**bluestarnutraceuticals.com* we can see if there's anything we can do to hook you up based on the goals you're after! 💪🔥