Selen Dar

Muscle-Building Workout and Diet


Hello my strong strong friends! Today, I have a very exciting video because it’s… gonna be is this a new series right? Yeah It’s a new series called… “My home gym series” [RYAN] “So is that is it the name of the series? You can do better than that?” [MEG] So come up with a catchy name and put it right here Whatever that is, you know, we’ve been busy thinking about this video. We haven’t thought about what the whole series of people called. So the new series is… obviously if you watch my last video, you may know that I just moved to a new place! So this is my new place! I’m hoping to train here, but you can see… Faster sweep Ryan! You can see I don’t have any equipment but I did just get my first Piece of equipment Oh jeez. Yeah, it’s heavy. So I Am hoping to build a home gym out here, but I did want to grab a kettlebell just I could do some stuff outside. This series will be about building my home gym! And also I’m hoping that it will be helpful for people who are interested in doing the same thing Making a space in their backyard or in the space in their garage to where they can train. Also something that takes very minimal equipment And helps people who aren’t ready to go to the gym yet or don’t have the time to go to the gym yet. I get questions all the time about home workouts And I don’t really specialize in like bodyweight home workouts or anything like that I have done them, but I’m hoping that this series will be minimal equipment friendly [RYAN] “I also feel like you can add a gym like being able to take one piece of equipment. For example… [MEG naturally interrupts Ryan] Like I’ve been doing so much research for this video alone, and there are many kettlebell exercises That I knew about but I don’t implement into training. I’m usually doing boring stuff like stuff that I can do with them those just with the kettlebell So I’m excited to get a little more creative with my training and excited to take you guys along! So hopefully this will be helpful to you if you’re looking for more exercises this video specifically will be about my very empty home gym, but I’ll give you 50 ish 50 ish exercises that you can do with kettlebell alone. 1 kettlebell! If you guys like this video be sure to Give it a like if you want to see more on this series where I’m taking you through my awesome home gym, give us a like so I know to make them and let me Know what you want to see in the comments down below! If you’re not aleardy subscribed to my channel, It’s kind of rude because I’m letting you into my house. So you might as well subscribe and be a strong strong friend So things aren’t weird. [RYAN] Then It’s like you’re hanging out. [MEG] Yeah, that’s like we’re hanging out like we’re friends strong strong friends. All right, you ready? Pray for my back cuz I’m about to do 50 different exercises. We are gonna try to break up the exercises in groups so we’ll start with all hip hinge and some deadlift movements and then we’ll separate them so that if you are looking for a particular exercise… So if you want to see more core movements that you can do with kettlebells, Look down in the description below and it’ll be time stamped right to that. Okay, so hopefully I can keep this organized for you! I’m really excited [RYAN] Let’s Do it! We’re starting with Deadlifts I’m gonna try a pistol squat, but I don’t actually know if I can do it with this heavy of a weight Usually when you are doing pistols being weighed down a little bit will help your pistol. So if you’re trying them just bodyweight. Maybe try a light Kettlebell. 1. I haven’t done a pistol in a little while 2. Probably never this heavy.
[RYAN] All right CrossFit Meg. Let’s go [MEG] Ohhhhyeahhhhhhhh
[RYAN] Do the other side too though [RYAN] DAT VALGUS! Maybe I’ll work on those but Moral of the story is don’t be afraid to try new things if you see some of the things on here, try them. [RYAN] also, maybe we get a lighter kettlebell. [MEG] yeah, that is one of the Negatives to only starting your gym with one piece of equipment. I am quite limited So I also can’t do a lot of the upper body movements. You’ll see me doing them with both hands I can’t do single arm on really any of these [RYAN] You can do presses! [MEG] Maybe
[RYAN] Floor Presses! For the kettlebell that I’m using, I did end up picking a Heavy-ish or moderate weight so that I can get some work done with all of these movements. With that, I am held back because my upper body and core strength just isn’t as strong as when I’m isolating my legs. So for things like core exercises like the Turkish getup, windmills, and a half getup that I would have liked to incorporate into this video, this kettlebell (that is working for me in all the other movements) is just a little bit too heavy for me to comfortably and competently do other movements. So for instance, like I mentioned, I can’t do a single bicep curl with 40 pounds I don’t think I’ve ever been able to do that. So know that if you’re only working with 1 kettlebell Even though I’m held back for some movements. I would Choose a heavy ish or moderately heavy weight. So that you can get more bang for your buck. Of course, lighter kettlebells will be cheaper. I got mine from Amazon for $72 so if you can afford to get more than one one for Upper-body movement stuff, that would be great. I’m not saying that I can’t do upper body or I can’t do core work with this I’m just slightly limited with all the exercises that there are out there for kettlebells We got one bell. We’re just making it work. These next few movements are things that I found in my research but ones that I’ve never actually done myself so when you do have some sort of Obstruction or limitation to training you do have to get a little bit more creative and do a little bit of research Like I have and put yourself out there and try something new of course within safety safety precautions in mind So like the pistol squat I’ve never tried that with that heavy of a weight before but I do feel somewhat confident in weighted pistol squats So it wasn’t too outrageous for me to try. If you’re watching this and some of the movements seem new to you Try them with lighter weights in your gym and try to get a moderate or heavy ish Kettlebell for your home if that’s something that you’re ready to do. Okay. These ones might seem a little bit weird Okay You can hear I’m a little out of breath. So I got a solid workout in Thank you guys so much for watching this video I hope that it helped you if you’re interested in looking into new movements That you can try with limited equipment or if you’re thinking about buying your first piece of equipment for your home gym Or just to have in your back yard. I got this kettlebell again on Amazon for 72 bucks 40 pounds They get cheaper as the weights go down, of course So yeah, I’ll link it down below the exact one that I have I haven’t measured it to see if it’s exactly 40 pounds, but I will do that for you. Maybe in the next video Thank you guys for watching if you’re not already subscribed to my channel. Be sure to do that You’re up in my crib. So you might as well be a strong strong friend. Like this if you enjoyed it And I will see you guys in the next video If you like this one I have a body weight exercise video that I filmed in Barcelona that you can check out too for more ideas On things you can do with limited or no equipment. Ok. Yes. Bye

100 thoughts on “1 KETTLEBELL – 45 EXERCISES | HOME GYM – LIMITED EQUIPMENT WORKOUT | FULL BODY WORKOUT

  1. Good job on those pistol squats! Saw some pretty cool movements here to add into my workouts during peak hours at the gym ๐Ÿ’ช๐Ÿ˜‰

  2. Awesome video!!! Kettlebells are my favorite strength tool! For the best info on kettlebell training and skills look into StrongFirst and RKC!!!!!! Gotta get that TGU!!!!!!!

  3. Oooo! Iโ€™m a hardcore KB girl (my house has a room full) so Iโ€™m loving this! Try some tactical lunges, maybe some top half getups, and hip thrusts! Looking great Meg!

  4. Congratulations ๐ŸŽˆ๐ŸŽŠ๐ŸŽ‰๐Ÿพ on 200,000

    Great video. Iโ€™m very happy for you.

  5. I am soooo excited for this series of you building your gym! Iโ€™ve considered cleaning out my garage to make a home gym, but havenโ€™t a clue as to where to start! Maybe this will inspire me.

  6. First of all, girl you are so pretty!!!
    Now, I super love this kind of video. I quit my gym membership and have built a garage gym. I'm always looking for things that are multi use!

  7. I can already feel my legs and arms burning!! F*ck yeah thank you, I can't wait to try these out!

  8. Awesome video! Very helpful for sure. I bet if you have some resistance bands laying around they could be used to add resistance to the deadlift movements and whatnot ๐Ÿ˜€

  9. Absolutely love this ๐Ÿ’œ Really looking forward to the minimal equipment series. Also, seriously understand the love for your back yard.. Currently live in a flat and THE ONE THING I'M CRAVING for is outdoor space. #HausofStrong

  10. We built an 8'x8' lifting platform for our garage, I think mostly with plywood and stall mats. It is fantastic and we've never had neighbors complain about dropping weights / noise. Can try to find the specs if that's helpful! Also have a homemade box and a homemade plate rack situation to hold a full set of plates and two barbells. Did not realize I was such a nerd about this until I watched your last video and was like OOOHHH I KNOW THIS! ๐Ÿ˜‚

  11. Thanks for these exercises, I just got a kettlebell and I was clueless on what to do with it! Can't wait to see these home gym videos. What if it rains, what do you do with your equipment and your yard?? I'm also a new subscriber, your awesome!

  12. Completely enjoyed this! I have a full home gym. I feel like though when I am home it's harder to find the motivation to go ten feet to my gym. This helped because I can just grab a kettle bell and come watch TV while I workout! Would have liked to see those other core movements without a kettlebell though. Just to see what those are!! Thanks for the video! ๐Ÿ‘Œ

  13. Strong friends home series will b fine. I can do all the kettle bell workouts with 18kg only the single leg deadlift sucks its to hard for me even with the lighter weight like 4kg

  14. the fact that you can consistently do so many different movements working diff muscles with that much weight is friggin impressive !! Also ur outfit is HELLA CUTE

  15. Yes!! Im in the process of accumulating more equipment for a home gym too! Was spending 1600 a yr on gym membership, so I cancelled it and am going to invest in building one at home. Get outside more and run/bike is the goal for this year! Anywho love your channel, looking forward to seeing more.

  16. I once tried to do an OHS with a kettle bell and the kettle bell slipped out of my hands , fell on my head and broke. Head injury part 2

  17. CHECK OUT MY BRAND NEW VIDEO- How Social Media Made Me Hate My Body… I appreciate the support. XO

  18. Thank you for listening to your viewers and making videos they want to see! I also appreciate the amount of work you put into your videos and listing everything in the description! I really appreciate it ๐Ÿ™‚ One of my favorite youtubers.
    #fellowstrongstrongfriend

  19. Interested in how much you spend on the whole thing over time! I fortunately already have a kettlebell ๐Ÿ˜€

  20. With the swing-switch: you want to change hands when the Bell is in front of you, not between your feet.

  21. You should do a video where you're using a Bulgarian bag, it's an amzing piece of equipment, my favourite. If you haven't already.

  22. I know this is a powerlifting channel but anyway you could do some more bicep flexing videos, love your physique and just found your channel. Would love to see more biceps if that's something you could do for us ๐Ÿ˜‰

  23. Hey Meg! Watching your vid with a glass of white vine in my hand… ok, but honestly your workout is a great inspiration! I myself am in possession of only one kettle bell AND NOW I can do a lot more exercises than before! Love you! Greetings from Germany

  24. KB snatch? KB clean with/without jerk? I like to do a lunge with a pass through (forward lunge and pass the kb under that fwd leg). Just some ideas to add to your routine!

  25. Yaaasssssss. I have a home gym (squat rack, machine column, free weights) in the garage and I can do just about any workout but itโ€™s still not the gym so I have to improvise

  26. I dare ya to do the Kettlebell Pentathlon someday.

    Cleans
    Long Cycle (clean + strict press)
    Jerks
    Half-snatch (you snatch up, but finish in the rack position)
    Push Press

    6min AMRAP per exercise, 5 min rest. One kettlebell, change hands whenever you want. You are not allowed to put down the kettlebell (rest in rack position).

    There's also a bunch of extras about max number of reps, scoring, weight recommendations etc out there. But if you only got the one kettlebell I vote for going HAM and just rep out as much as you can.

  27. Youโ€™re the ultimate fitspo! I just started my fitness journey not too long ago, and I was always afraid of doing anything with weights because I didnโ€™t want to look โ€œbigโ€, now I love lifting and canโ€™t wait until my baby biceps grow up big and strong ๐Ÿ˜‚

  28. If youโ€™re still doing the train like a pro I think LeBron, Messi, and arm wrestling training would all be awesome to see

  29. Great video! I worked out at home for years and started incorporating kettlebells about 3 years ago and went for my StrongFirst level 1 kettlebell certification last year and passed! I'm now training for my level 2. Kettlebells are a great tool and I'm glad you choose it for your first piece of home equipment. If you're wanting to find some good information on some of the movements I highly recommend following kult_fitness on Instagram. Her page is a giant library of movements breaks downs.

    Also, I just found your page this year. You are awesome, and yeah…thinking about barbells again….

  30. Digging the KB workout!! Great advice with getting a heavy and a lighter KB. Definitely considering this for my busy days where I cant make it to the gym.

  31. Kettlebells are my FAVORITE piece of equipment. They have great carryover into powerlifting, I'm so excited that you did this video! ๐Ÿ™‚

  32. Wow! Lots of movements i never really considered before, this is the best video Iโ€™ve seen you do! Thanks meg

  33. Hi Megsquats! Thank u for inspiring me to work out. Iโ€™m 57 and need every push I can get. I need to buy a kettlebell!

  34. Guess Iโ€™m going to grow my family of kettlebells! Love this video and your outfit!๐Ÿ’ช๐Ÿป๐Ÿ’–

  35. Dang Meg, you're in L.A. for a week and already had to join the Bloods! Also I know Ryan isn't as photogenic as you but why didn't you have him do the upper body movements you couldn't do. Is there a One Weak Boyfriend shirt coming out soon?

  36. In all my years of training I never even thought about Overhead Squats with a Kettlebell! Thanks for that idea, great vid

  37. I have a 'she shed' – squat rack, pull up bar and reinforced floor and it's the best decision I made. I was fed up with going to the gym and getting asked questions every 5 minutes as I'm a PT . I'm all for helping people but when I have a house, kids and a business to run I can't waste time. Looking forward to seeing some home workouts from you ๐Ÿ˜Š

  38. Missed two of the most important kettlebell exercises: kettlebell snatch, and Kettlebell long cycle (clean+jerk). Also no love for bent press eh.

  39. Iโ€˜ve been looking forever for a video like this!
    Perfect to go back to for quick inspiration or to show people what they could do with just a kettlebell or three at home!

  40. 13:20 Most people teach the kbell rack position much closer to centerline. I find that if I come down from a jerk or snatch into the rack and it's out to the side it tweaks my rotator cuff. see for ex here, for a kettlebell rack position: https://youtu.be/ls1OyqOhsR8

  41. This is honestly probably the best thing Iโ€™ve ever found on YouTube. I definitely canโ€™t wait to try some of these workouts. Thank you so much and Iโ€™m recommending this video to everyone I know whoโ€™s strong ๐Ÿ’ช.

  42. MEG!

    OMG HOW DID I MISS THIS VIDEO? YOU MADE IT IN 2018….

    1st
    I LOVE YOU FOR MAKING THIS VIDEO.๐Ÿ˜‚๐Ÿ’œ๐Ÿค—
    2nd
    YOU KNOW I LOVE KETTELBELLS!
    3rd
    Some of the moves I haven't even seen before….girl wood choppers? I'm willing to try them all (some I already currently use). And you've encourage me to purchase another challenging weight. I only have my one 15lbs Kettlebell at home and I use single/double 20 or 30 lbs Kettlebell when at the gym. For real I watched the whole video. Bravo with the 40lbs KB. You're a beast with it for real. You showed so many total body movements in this video I'd be selfish to say make one for this year to revisit the total body workout with maybe one or two kettlebells. I'm so serious I'm rewatching and making notes to switch up my current routine. I'm so happy you took the time to do this total body KB video. We got to talk to YouTube because I can't believe I'm just now seeing this one when I've been subscribed to you for soooo long. No worries …this one will not go to waste. #STRONGSTRONGโค๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ”ฅ๐Ÿ’ฏ๐Ÿ’ฃ

Leave a Reply

Your email address will not be published. Required fields are marked *