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Burn with Kearns: Rubber and Steel – Kevin Kearns
by Kevin Kearns, contributing fitness and exercise writer
Now before you think this is some kinky type of workout , it’s not. I’m talking about two very different elements that, when combined, yield great fitness results. We all know for years people have used iron and steel to make weighted implements to strengthen muscle and bone. If you grew up in the 70’s and 80’s lifting steel was it, and what strength training was about. When I entered college back in 1987 for exercise physiology, the only people using bands were physical therapists and old ladies. No one had figured out how to put handles on them yet. No one had figured out how to have a door anchor on them yet . Certainly no one had figured out how to attach them to a pair of sneakers or neoprene socks like WearTrueForm.com as well.
The same is also true about kettle bells. I have been lifting weights for 35 years and I have never seen a kettlebell in this country until the early 2000’s. Supposedly they originated in the Eastern Block countries years ago, but that matter is up for debate. The kettlebell, when used correctly, is a formidable tool in the arsenal of exercise and fitness. With one piece of equipment the array of exercises can be limitless. Not only can it be used for serious strength training athletes there are cardiovascular benefits as well. Just pick one up and perform a series of one arm snatches and you will feel your heart rate climb pretty quickly.
Resistance bands are another device that has finally gotten it’s due in the last ten years. This device is not only portable, and wearable, it is also limitless in its exercise library. At Burn With Kearns, we always say “Any exercise with a weight or med ball for that matter, can by mimicked with a resistance band.” From upper body, lower body, to core work, the resistance band is another great tool for the toolbox. The other standout benefit for trainers and group training is the partner factor. You can team people up in group personal training and deliver effective exercises for both people. All the while lowering your equipment costs for your group sessions and having fun.
Traditional weight training is also included in this workout. Kettlebells are great but I love my traditional weightlifting. It so flexible and anything can be done in the gym. The below workout is just like a crossfit box style workout.
Here’s a great workout we created the can be done anywhere and at any gym. My personal preference is outside. So here we go. You can run this workout by time or by reps. My suggestion from an endurance perspective is for time. So, let’s go 30 seconds on and 15 seconds off rest. For reps 10 to reps and 3 sets.
- The one arm snatch – this is a great full body workout in its own, plus you have a rotational factor by using one arm at a time. Stand in an athletic ready stance with the Kettlebell between your legs. Grab the kettlebell and in one motion launch it up towards the heavens. (Just don’t let go of it) muscles worked ALL 10-12reps.
- Squat to band rows – grab the handles, now squat down and as you come up pull the bands back to your ribs. Muscles worked – legs and back 10-12reps.
- Kettlebell swings – grab the kettlebell with both hands. (advanced one hand) with the head up drop the hips down and lower the KB to the floor, with one explosive motion push off the ground and launch the KB to shoulder level. Muscles worked – hips, lower back, and hamstrings 10-12reps.
- Lunge and press – with the bands in your hands and facing away from the bands. Bring the bands to shoulder level and then lunge and press forward. Repeat on opposite side. Muscles worked – Chest, shoulders, triceps and legs. 10 -12 reps
- Single leg dead lifts – stand on one leg with KB in opposite hand. No bend your ankle, knee and hip as you touch the KB to the inside of your opposite foot. Muscles worked – lower back, butt, calf, ankle, and foot 10-reps.
- Rotational smack downs – bring the band up beyond shoulder level with it in front of your body. Now as you pull the band to from your left shoulder to your right hip then return and repeat on the other side. Muscles worked – lats, legs, triceps, and core 10-12reps.
- Turkish get ups – this is a monster. I have had very few weighted exercises raise my heart rate like this one. Lie on the floor with the KB in one hand. Now with your eye on the KB rotate to the opposite side. Take care to lock the arm with the KB almost straight. Now slide your opposite leg under as you stand up. muscles worked – I can’t count that high! 3 to 5 reps
- One arm chest press on the ball – lie on a stability ball with one dumbbell in your hand. Now press the weight in a chest press motion . 10 – 12 reps 3 sets
- One arm dumbbell rows. with one hand on a stability ball and one hand holding a dumbbell begin a rowing motion. 10 – reps
- Band upper cuts – grab the handles with both hands and the band in a low position. As you spin on your opposite foot drive the band up in an uppercut motion. muscles worked – core biceps, and forearms 10-reps.
We used the wearable resistance from WEARTRUEFORM.com Yes, I am EVIL!
Coach Kevin Kearns
Here’s the full workout.
- Snatch 3 sets 10-12 reps
- Band squat to row – 3sets 12 reps
- Kettlebell swings – 3 sets 12 reps
- Lunge to press 3 sets 10-12reps.
- Single Leg dead lift – 3 sets 10-12reps
- Rotational smack downs 3 sets 10-12 reps
- Turkish get ups – 3 sets 5b reps
- One arm chest press – 3 sets 10-12reps
- One arm Dumbbell rows – 3 sets 10 -reps
- Band uppercuts 3 sets 10 reps
To Cross Fit Or Not to cross fit that is the question for the 40n plus guy
I have to hand it to cross fit they are great getting people off their asses and in the gym. There’s one on just about every corner or at least there use to be. Many a 40 plus and younger guy has gone into a cross fit gym to try it out . The question is how are they when they come out the other side ? At almost 54 years old I have seen this system take hold of people. They were and are geniuses at using social media to their advantage. But like always what is popular does not always mean that it is healthy long term. I personally know an orthopedic surgeon north of Boston that does 1 to 2 cross fit surgeries per week! I personally know the great fighter BJ Penn burned out his nervous system when he tried it. Not to mention countless other stories and videos you can find on YouTube on people going to extreme failure or using “ bad form” with the purpose of handling more weigh. From my understanding this is a cross fit mentality. More weight is good. I go back to my bodybuilding roots with the likes of Mr. USA Joe Grossi who taught me “ If you can’t lift it with good form, you shouldn’t be lifting it .” The chances of injury are just too high and at 40 plus my joints and muscles don’t recover like they used to. Don’t get me wrong I love to push myself and my clients but not every day. You simply can’t train to momentary muscular failure every workout.
Who am I to be talking like this? I have been in the business of fitness for 28 years now. I have personally worked with 15 UFC fighters, NFL, NBA and PRO point karate fighters. I went to school for exercise physiology. I won’t call myself an expert, but I have been around the block and then some. Let’s take a favorite move from cross fit I have to confess I don’t think they use it anymore. That move was the “kip up” or the cheat chin up. This movement is completely bad for the shoulders and many a person has hurt their shoulders cheating on a chin up. This was followed by a “ muscle up’ which I also think has been removed and no one uses it anymore. This move was on the Olympic rings and basically to get up to a locked out position any way you can.
Olympic lifts, now I love Olympic lifts. They are great exercises and develop power and athleticism. Things like snatches , cleans , squats and alike should be in everyone’s program to so degree. We can all benefit from these movements. The problem I have is trying to teach Olympic lifts in a group setting. Pros spend years working on their form before they push any serious weight. They are professional athletes and train like such. Joe who needs to lose 20 lbs. and has 2 kids at home does not need to cleanse to failure. For a while it was encouraged.
Rhabdomyolysis is a condition in which damaged skeletal muscle breaks down rapidly. Symptoms may include muscle pains, weakness, vomiting, and confusion. There may be tea-colored urine or an irregular heartbeat. Some of the muscle breakdown products, such as the protein myoglobin, are harmful to the kidneys and may lead to kidney failure.
The muscle damage is most often the result of a crush injury, strenuous exercise, medications, or drug abuse. Other causes include infections, electrical injury, heat stroke, prolonged immobilization, lack of blood flow to a limb, or snake bites. Some people have inherited muscle conditions that increase the risk of rhabdomyolysis. The diagnosis is supported by a urine test strip which is positive for “blood” but the urine contains no red blood cells when examined with a microscope. Blood tests show a creatine kinase greater than 1,000 U/L, with severe disease being above 5,000 U/L.
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Watch here: https://shorturl.at/nzFHM
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Coach Kearns – 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
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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.