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Burn with Kearns: NFL inspired workout for 40+ folk – Kevin Kearns
by Kevin Kearns, contributing writer on fitness and exercise
How an NFL inspired workout can work for you even over 40 plus ?
As we age, staying fit becomes more about maintaining mobility, strength, and endurance rather than just building muscle or losing fat. For the 40+ market, functional fitness—building strength, improving flexibility, and preventing injury—becomes essential. as a seasoned strength and conditioning coach, has designed an NFL-inspired workout that is perfect for anyone looking to build total-body strength while improving agility and stamina.
Professional football players in the NFL train with intense focus on explosiveness, balance, and coordination. However, these skills are not just for athletes on the field—anyone over 40 can benefit from adopting these training principles to stay active and agile well into their later years.
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Why Functional Training Matters for the 40+ Age Group
As we move through life, maintaining strong muscles, mobile joints, and a healthy cardiovascular system is critical. Functional training, which mirrors real-life movements, can help with daily tasks like lifting groceries, climbing stairs, or simply maintaining good posture. It also helps prevent injuries, especially in key areas like the hips, shoulders, and back.
Burn With Kearns workout incorporates movements that target multiple planes of motion, which is crucial for keeping your body strong, stable, and balanced. Using a variety of tools like medicine balls, BOSU balls, and resistance bands, his program challenges your muscles, improves flexibility, and enhances endurance.
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The 40+ Total-Body Workout
This NFL-inspired routine is designed for anyone looking to stay fit and strong. Here’s how you can adapt it to meet your needs.
1. Medicine Ball Twists
- How to: Sit on the floor with your knees bent and feet flat. Hold a medicine ball at chest level, then twist your torso to the right, bringing the ball to the side. Return to the center and twist to the left.
- Benefit: Builds core strength and improves rotational mobility—important for tasks like reaching or turning.
2. Medicine Ball Wood Chops
- How to: Stand with your feet shoulder-width apart, holding the medicine ball above your head. Swing the ball down diagonally across your body, ending near your opposite foot. Repeat on the other side.
- Benefit: This move strengthens the core, shoulders, and legs, enhancing your range of motion.
3. BOSU Ball Elbow Strikes
- How to: Stand on the BOSU ball with the bubble side down. Throw quick elbow strikes while maintaining balance.
- Benefit: Improves coordination, balance, and core strength while providing a full-body workout.
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4. Ladder Drills for Agility
- How to: Step in and out of a ladder placed on the ground, alternating feet as quickly as possible.
- Benefit: Enhances foot speed, coordination, and agility, key for maintaining mobility as we age.
Adding Flexibility and Balance
No workout routine is complete without addressing flexibility. Yoga can be a great addition to your training, especially if you’re over 40. Incorporating moves like downward dog and warrior poses can increase your flexibility, particularly in the hips, which is crucial for preventing falls and maintaining balance.
5. Yoga for Flexibility
- Downward Dog: Stretch your hamstrings, calves, and shoulders to improve mobility.
- Warrior One and Two: Strengthen your legs and core while increasing your range of motion.
Stay Strong and Prevent Injuries
For those over 40, maintaining a consistent strength and conditioning routine is essential for longevity, mobility, and injury prevention. By focusing on functional movements, core stability, and flexibility, Burn with Kearns ’ NFL-inspired program is perfect for keeping you fit, active, and strong as you age.
So whether you’re looking to improve your strength, stay agile, or simply maintain a healthy lifestyle, this total-body workout is a great place to start.
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Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS
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.