Funk-Roberts
The Kettlebell Khaos Total Body MMA workout focuses on building power, strength, and cardio through three blocks of exercises using a single kettlebell. The workout starts with power exercises that involve moving weight quickly, followed by strength exercises that target the lower body, and finishes with high-energy cardio exercises to build endurance. The fitness trainers emphasize proper technique, intentional rest periods, and gradual weight increase to maximize the strength and conditioning benefits of the workout. They also recommend their Kettlebell Chaos program for people looking for challenging workouts to add to their fitness routine.
In this section, fitness experts Funk and Angela Roberts introduce the Kettlebell Khaos Total Body MMA workout, designed for building power, strength, and cardio in one workout session. The routine consists of three different blocks with each block focusing on a different type of training modality such as power, strength, and cardio conditioning. The participants will use a single kettlebell and various workouts protocols to achieve a full-body workout. The first block, every minute on the minute, focuses on power, which involves moving weight load fast and with full intention. The exercises and movements are designed to involve the entire body, build power, and increase full-body strength.
In this section of the video, the instructor encourages the viewer to focus on jumping as high as possible with a hip hinge movement, then staying in the air as long as possible and landing softly with "light knees." The workout involves low rep strength exercises that leave the participants out of breath despite the short breaks. The workout is halfway through, and as they increase in weight, the participants are encouraged to still be intentional with their rest, slowing their heart rate down, calm down, and focus on the next movement.
In this section of the video, the instructor encourages athletes and fitness enthusiasts to include power movements into their training. He advises viewers to take their time and not rush through the workout, but rather focus on quality. The trainer reminds viewers to focus on recovery and take deep breaths between exercises. He explains that subsequent workouts in the program will not have power and strength until the end, and will be set up differently. The instructor then introduces the next set of exercises, which include goblet squats, single leg deadlift, and bent over rows.
In this section of the video, the trainers demonstrate how to perform goblet squats with proper form to target the glutes and heels. They advise people to keep the weight off their core and focus on maintaining knee position for the entire workout to avoid putting too much stress on the knees. The trainers suggest gradually increasing the weights while sticking to the five reps per set for the goblet squats. They also promote their Kettlebell Chaos program for people who enjoy challenging workouts.
In this section, the instructors focus on building strength through a series of exercises using kettlebells. They start with goblet squats, which work the lower body and core. The instructors emphasize the importance of proper technique and going slow in order to maximize the strength-building benefits. Next, they move on to single-leg deadlifts with a kettlebell, which not only works the glutes and hamstrings but also challenges stability and balance. The instructors stress the need to keep the body straight and avoid rotating to get the most out of the exercise. Through these exercises, users can build full-body strength and develop auxiliary muscles like the shoulders and biceps.
In this section of the MMA workout, the coach demonstrates the single-leg deadlift movement with a kettlebell, which is an effective exercise for building strength in the glutes and hamstrings. He encourages beginners to attempt the movement without a kettlebell or with a staggered stance before moving on to the full exercise and emphasizes the importance of keeping the foot planted and connected to the ground. The coach also notes that doing single squats can help train the necessary muscles for the single-leg deadlift movement. They finish this strength section with a few sets of the single-leg deadlift.
In this section, the focus is on cardio conditioning with single-arm swings and burpees. The workout involves five single-arm swings with a transfer in between, followed by five burpees, then four swings with transfer and four burpees and so on till three swings with a transfer and three burpees. The exercises are meant to build power, strength, and cardio and one should focus on body intention, engaging the quads, glutes, shoulders, and lats in the process. The workout is high energy, designed to make one breathe hard, and encourages the use of lighter weights, spatial awareness, and explosive movements.
In this section, the hosts wrap up their kettlebell MMA workout and encourage viewers to check out their other chaos workouts which will be either conditioning or metabolic. They discuss the importance of recovery and being fit, regardless of whether you're an athlete. They also give a shoutout to Kettlebell Kings, recommend their kettlebells, and thank their viewers for their support.
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