Burn with Kearns: Block Head – Kevin Kearns

By Kevin Kearns, contributing writer

Some 20 years ago I moved into a 3 bedroom apartment outside the city. It’s always been necessary for me to have a gym in my house or apartment, in addition to a gym membership.  I’m a big believer in having back-up when it involves working out and exercise. The more convenient you make it, the easier it is to stay committed and consistent with your program.

The challenge with wanting to use dumbbells is the space that is needed for dumbbells ranging  from 10 to 90 lbs. takes up the whole apartment! If I was not the first user of the “Power Block” then I certainly was in the top 100 first users. The “Power Block” is  a great invention whether it be for small gym owner, personal trainer, or fitness buff. What an ingenious invention to have a rack of dumbbells that go from 5 lbs. to 90 lbs., in 5 lb. increments, that take up as much space as a small TV stand!

I have had our “Power Block” for 30 years and it has followed us from our 6 room apartment to 3 different houses. It now resides in my basement gym in the new house we bought 14 years ago with all my other equipment which I use for myself, my family and my clients. Even my UFC fighters from Boston started in “Dr. Evil’s Dungeon”. I have clients that have them in their office, home and basements. It’s on my list of go-to products for my clients that I recommend. Okay, enough dribble. Here’s a quick workout that can be done anywhere.

3 sets of 10 to 12 reps of each exercise, working in a circuit fashion  

1. Lunges with the blocks overhead – take the blocks overhead directly over your shoulders. Now step out onto 1 foot as you keep the blocks overhead. Muscles worked – legs, shoulders and deep core.
2. Double arm bent over rows – take the blocks in both hands and lean forward at the hip keeping the normal arch in your back. Now pull the blocks to the side of your ribs. Muscles worked – upper back, lats and legs
3. Stability ball chest press – Lie on a stability ball with the blocks at your shoulders. Keep your hips up in the air as you press the blocks up over the shoulders. Muscles worked – chest, shoulders, triceps, flutes, and core.
4. Squat curl and press – grab the blocks in both hands at your sides. Now, lower down to a squat position. As you come out of the squat, perform a curl and a shoulder press as you stand up. Muscles worked – legs, butt, arms, and shoulders.
5. V ups – lie on the floor with the dumbbells stretched over your head and your feet on the floor. Now, as you bring your legs up and arms up touch the dumbbells to your toes. Muscles worked – core, and upper back.
6. Standing one leg bent over rows – stand on one leg and the other leg elevated and behind you. Hold the dumbbells at the side and pull them to your ribs. Muscles worked – upper back, lats, balance, and lower leg.
7. Block Burpees – these suck! warning!! Hold the dumbbells in both hands. Now, drop down with the dumbbells under your shoulders and shoot your feet behind you. Then return to and upright position. Muscles worked – core, upper body, and cardio, bitch)
8. Block upper cuts – stand with the dumbbells at your side. Now rotate and punch a dumbbell in an upper cut fashion. Muscles worked – your guns, core, and legs.

Ok there you have it. Try this workout on for size and you realize there is no excuse not to have the “ Power Block” in your fitness arsenal.

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Coach Kevin Kearns, BS FMS  CPT 

BurnWithKearns.com – Direct: 508 404 8503

Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].

Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible 

youtube.com/user/burnwithkearns 

https://www.linkedin.com/mwlite/in/burnwithkearns

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. 

Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist Www.BurnWithKearns.com.