#Kettlebell core workouts

[healthmonastery]

Unleash Your Inner Strength with Kettlebell Workouts: Swing into Action!

Hey there, fitness enthusiasts and curious minds alike! If you’re on the lookout for a workout that’s more exciting than a morning coffee and packs a punch like a superhero, then it’s time to dive into the exhilarating world of kettlebell workouts. Hold onto your imaginary capes as we take you on a journey through the dynamic realm of kettlebell swings, snatches, and squats that promise to…

[freeonlineworkouts]

Kettlebell Workout

[nicistrying]

Tues 29th Nov:

Slept in a bit this morning but still got plenty done - housework, leg & core workout (felt so good after a few weeks having no time whatsoever to do a proper workout!) shower, ready for work. Worked 1-9pm and it went over waay quicker than I would have liked. Christmas rush is officially here 🥲

[atthequillsmercy]

Workout Challenge Catch-up!

[yvesntul]

fitness trainer abby anderson x reader ୨୧ ♡

18+ use or strap nonconsensual filming

࿐ abby who's your fitness trainer. when you had said you wanted to start working out, your friend had recommended her to you.

࿐ abby who takes you through an easy core worker for your first session. she stands over you and watches you, big hands grabbing your hips to fix your form. it's not her fault if her hands linger a little longer than supposed to, right ?

࿐ abby who wants to tear your spandex apart and fuck you on the floor — see your soaping cunt squeezing around her cock. she’s turned on all throughout her workout thanks to you ! only fair if you help her take care of it.

࿐ abby who has you today for a private session. you're on leg and glutes today. she hands you a kettlebell and tells you to start with squats. abby standing behind you with her arms folded over her chest, unbeknownst to you she's palming herself through her pants.

‘ you've got to arch your back a little more, ‘ she murmurs low, stepping close to you. her broad chest is pressed up against your back and you can feel her bulge press up against your ass.

of course she keeps it with her.

࿐ abby who purposely positions herself, firmly gripping your waist. she gives you the green to start the next exercise, eyes tracked on the way you bend at hip, ass pressing up against her even more than before. she throws her head back, groans. ‘ yeah...just like that. ‘

࿐ abby who loves the sounds you're making. doesn't matter if it's from the workout or from the way she touches you, you sound fucking delicious.

࿐ abby who calls the workout off early, forces you onto the mat and into a downward dog. slips you out of your spandex and pushes her fat cock inside of you. she loves the sight of your pussy around her, eyes rolling back as she pounds into you.

࿐ abby who cums faster than she had expected, overstimulated and moaning your name as she fucks you through your own orgasm.

࿐ abby who misses you the second you leave the gym, needing to be inside your cunt again. she distracts herself by going through the cams, getting herself off as she replays the video footage from just a few hours ago.

like expected, she removes it from cctv's later, uploads it to her computer and brings it home.

࿐ abby who's excited to make more films with you at your next session, and doesn't want to share that pussy with anyone else.

this is ASS sorry

𝟐𝟎𝟐𝟒 © 𝐘𝐕𝐄𝐒𝐍𝐓𝐔𝐋 | all rights reserved — do not modify, copy, or plagiarize any of my works.

[whowantshota]

omggg I love your writing especially the perv!jun one,, can I possibly get a perv!mingyu on too🫣🫣

pervert!kim mingyu

warnings ☆ MATURE CONTENT AHEAD, smut, inappropriate touching, pervert!mingyu, fitness trainer!mingyu, nonconsensual filming, afab reader x kim mingyu

a/n: @hanniebannie also asked for this but i accidentally deleted the request. also to make it easier to understand, the exercise reader is doing is called good mornings. i couldn't find a better way to describe it so searching it up might help

i'd actually go feral if i had a pervert!gyu

pervert!mingyu who's your fitness trainer. when you had said you wanted to start working out, your friend chan had recommended him to you.

you weren't very comfortable at first with the idea of having a male trainer, but pervert!mingyu is quick to put you at ease. always feeding you words of encouragement. but you're so cute, so don't blame him if he has some other thoughts too.

pervert!mingyu who takes you through an easy core worker for your first session. he stands over you and watches you, big hands grabbing your hips to fix your form. it's not his fault if his hands linger a little longer than supposed to, right?

pervert!mingyu who wants to tear your spandex apart and fuck you on the floor—see your soaping cunt squeezing around his cock. he's got a hard on all throughout his workout thanks to you! only fair if you help him take care of it.

pervert!mingyu who has you today for a private session. you're on leg and glutes today. he hands you a kettlebell and tells you to start with squats. pervert!mingyu standing behind you with his arms folded over his chest, unbeknownst to you he's palming himself through his pants.

"you've got to arch your back a little more," he murmurs, stepping close to you. his broad chest is pressed up against your back and you can feel his bulge press up against your ass.

pervert!mingyu who slots himself between your cheeks, firmly gripping your waist. he gives you the green to start the next exercise, eyes tracked on the way you bend at hip, ass pressing up against him even more than before. he throws his head back, groans. "yeah...just like that."

pervert!mingyu who loves the sounds you're making. doesn't matter if it's from the workout or from the way he touches you, you sound fucking delicious.

pervert!mingyu who calls the workout off early, forces you onto the mat and into a downward dog. slips you out of your spandex and pushes his fat cock inside of you. he loves the way your pussy feels, eyes rolling back as he pounds into you.

pervert!mingyu who cums faster than he had expected, overstimulated and moaning your name as he fucks you through your own orgasm.

pervert!mingyu who misses you the second you leave the gym, needs to be inside your cunt again. he distracts himself by going through the cams, fisting his cock as he replays the video footage from just a few hours ago.

of course he removes it from cctv's later, uploads it to his computer and brings it home. pervert!mingyu who's excited to make more film with you at your next session, and doesn't want to share that pussy with anyone else.

[liesmyth]

do you have any tips/resources for a beginner who wants to get into weightlifting?

thank you for asking!! I love this question. I love lifting! It's Good For You (helps increase bone density & metabolic rate, and it's good for injury prevention and developing functional strength). It's also a really great confidence boost. 10/10 would rec lifting to every single person reading this — if it's an option for you, give it a try.

TLDR: familarise yourself with common exercises. pick a beginner program. follow it. profit!

A more involved answer, with resources and details, is under the cut

familiarise yourself with common exercises

There are hundreds of possible exercises out there to target each specific body part. However, most of those are what's called "accessory" movements, as opposed to "basic" exercises that will pop up over and over in most lifting routines. Ideally, you want to know how to perform these movements, using light weights or just your bodyweight until you feel comfortable with it.

CORE BRACING (ft deadbugs. genuinely lifechanging skill!)

Squats.

Hip hinge. This is useful for deadlifts, romanian deadlifts, kettlebell swings & similar movements

Push movements (for example: dumbell chest press, shoulder press etc)

Pull movements (dumbell rows & many others)

That said. Please don't stress too much over "good form". Each exercise has infinite variations and especially as a beginner, you won't be lifting heavy enough weights to make form optimisation a big concern. All bodies are different and our individual stances vary a lot depending on body proportions, flexibility levels etc. You just want to know HOW an exercise is supposed to be performed, in terms of: which muscles it activates? what am I supposed to get out of it? how to do it safely? Your bodyweight squat doesn't have to be flawless, it just has to be good enough.

BTW, you know when I said that there are hundreds of possible exercises out there? Here is a very detailed masterlist + exercise guide for exercises impacting each muscle group.

learn your way around a weight room, if you aren't familiar with it already.

Broadly speaking: the free weights (bar, dumbells, kettlebells) are good for compound exercises that involve multiple muscle groups. The various machines are ideal for "isolation" exercises that target fewer specific muscle groups.

If you already know what's what, then skip this bit! But I've talked to many people who feel a bit intimidated by the weight room because they feel out of place in it, and in my experience familiarising yourself with the general layout is a good way to take away that discomfort.

And, in case this is something you need to hear: you deserve to be there, you're not taking space, and most gymgoers just want to finish their workout and shower, and won't pay specific negative attention to you. Most gyms have a weight room manager or floor trainer, at least during some shifts, and they WILL be happy to help you. If you're someone who doesn't want to be bothered while exercising, just preventively introduce yourself, say you're new

pick a program

I highkey recommend following a pre-made program instead of just fucking about on your own. Here's why

programs are well-balanced in terms of volume and muscle groups, to ensure you don't overtrain one body part and leave other lagging

they have a built-in "progression scheme" that will allow you to move to a higher weight in an optimal way — basically, you'll see strength advantages sooner

they help navigate information overload. There is SO much information about fitness out there that acts as an entry barrier. Following a pre-made program really helps with that.

If you have a gym membership, you may have the option of one "free workout program" made by a trainer who works at the gym. If that's in the cards, I'd recommend going with that.

Otherwise, I strongly recommend the "programs rec guide" over at r/xxfitness, the female fitness subreddit (the name is 15 years old but it's a queer friendly, trans inclusive space). I haven't personally done any of those, but Meg Gallagher of Before the Barbell is very solid, and that's the one I'd suggest.

get ready for DOMS

Also known as delayed onset muscle soreness. It happens 1) when you go to the gym after a while or start exercising for the first time 2) when you train a different muscle group than usual 3) when you up the intensity of a workout.

Basically, you wake up in the morning and you go OUCH!! ACHEY. That's DOMS. It happens because your muscle fibres are suffering microtears and reknitting (stronker!!) and you will feel very stiff and possibly very swollen (muscles retain water).

It'll take a few days for it to go away. IT IS SAFE TO EXERCISE THROUGH DOMS; the only thing limiting you is if you're too achy to move effectively. I recommend eating something protein heavy (more on that below) and doing some gentle exercise to make it go away faster (walking, at home-stretches or yoga, swimming if it's an option, etc.)

You DON'T want to stay in bed the whole time, because that'll only make you more stiff and make it last longer. Note that "post exercise achiness" is something that WILL go away after the first couple of weeks or so, depending on your recovery (again, gentle exercise and/or going to the gym again when you're still a bit achey is actually preferred than being completely at rest until they're fully gone away). Long term, you're NOT supposed to feel high-level soreness after working out. "No pain no gain" is mostly bullshit.

evaluate your program!

I'm always saying this, but the best exercise is the one you actually stick with. If your exercise plan is dull or fills you with dread, it doesn't matter how good for you it supposedly is — ditch it. Give yourself a few weeks of whatever program you pick, then re-evaluate: what are your favourite exercises you've done so far? Which ones you don't like? What would you like to do? Programs can and should be modified according to your preferences, and it's a lot easier to customise something that works for YOU once you're a bit more familiar with everything. For example, maybe someone at your gym is doing kettlebell swings and you think it's cool and you'd rather do those instead of crunches for your abs. Why not. Just note down what's working and what isn't, and then re-evaluate (with gym trainers if that's an option, but also, I mean it, HMU whenever).

odds and ends!!

None of these things are a big deal, but they make your life easier:

Hydrate during a workout. If you're hydrated your body works better. You'll also probably sweat during your workout. Getting through 1L of water during a 1 hour / 1 hour and a half gym session is perfectly normal.

Warm up before lifting. Something like this for a general body warmup + lighter warm-up series before going up to the weight you actually want to lift. For example: if you're squatting the bar (20kg) I'd do one bodyweight squats series, and another series holding a 10kg kettlebell or dumbell. Cool down or stretch after!

Mobility work on a day off is a good idea, even if you're no longer suffering through soreness. This is my current go-to routine, I do it about 2x week.

If possible, eat protein the evening / day after a workout. Protein is great for building muscle, and you WILL see a noticeable difference in energy level and speed of recovery by upping your protein intake. Basically: if you usually eat lentils or fish twice a week, try to make one of those times your post-gym dinner.

(In general, as a beginner you WILL see results regardless, and you don't need to optimise nutrition or anything (not to mention, it can be overwhelming / complicated to deal with.) But if you're interested in the specifics of nutrition & exercise, HMU)

keep track of your workouts! I really recommend this; it can be very inspiring to have a backlog you can look at when you want to track your progress, and you want to establish a benchmark with yourself. It can be as simple as writing down gym days & numbers in your journal if you have one; personally I use the Strong app to save my routines, and every week when I log in new workouts I modify the values depending on what weight and # of reps I hit that week. For reference, this is what a week looks like on the Strong app for me

IF I'VE MISSED ANYTHING SHOOT ME AN ASK.

[gym-x-plus]

KETTLEBELL ONLY WORKOUT🔔

One for at home or when the gyms busy or you want something quick and simple😜

🔔RDL x8

🔔Overhead press x8

🔔Tempo goblet squat x8

🔔Upright row x8

🔔Reverse lunge x8 each

🔔Hammer curl x8

1 minute rest between rounds. X5 rounds😜

Give it a go girlies xx

Unsure why the gym is making it look like I have a strobe 💡😂

Happy Thursday team xxx

©️Credit ig @mollyharveyfitness

#fit #fitness #fitgirl #fitnessgirl #gym #fitnessmodel #workout #squat #sportgirl #abs #glute #glutesworkout #glutegains #hip #leg #legs #legday #cardio #core #body #bodypositive #bodybuilding #bodygoals #backtraining

[goshen-applecrumbledore]

hello!! i love your works so much. you manage to be so intimately detailed within a single sentence. it’s really incredible how you are able to craft so much with so few words. anyway, i have a couple questions for you:

what got you started writing? how long have you been writing?

i noticed in particular your openings are always visceral and full of character. how do you usually approach your openings when you’re working on a draft?

and finally, which work of yours is your favorite?

that's so so kind, thank you, I don't know what to say, haha. I love to pack a sentence. below is an article on Big Sentences from the magazine I worked at in my 20s that was hugely influential to me.

writing talk and some examples below, using a cut because it's a long (ironic!)

how long I've been writing: I know this is an annoying answer but I've been writing all my life. little kid-stories about spunky redheaded heroines going on adventures in grade school, followed immediately by naruto slash fic, which I've obviously never looked back from. I don't know what actually made me start writing, but I've always loved to read, so writing follows, I think. I also draw, with varying success. for a lot of years I only drew and didn't write much at all, but somewhere in my mid-20s my focus flipped to writing and hasn't gone back.

openings: I looooove writing opening sentences and opening scenes in general. I think this is so important to set the tone and immediately get people to know your characters. even in fic, where they DO know your characters, they don't know YOUR take on them yet.

I think about how I can set the scene as quickly and impactfully as possible, which for me means getting immediately into some kind of happening-right-now action. someone's gotta be doing something. don't start with exposition, trust your reader to understand what's going on very shortly, and trust yourself to make any unknowns clear through what happens in the next couple paragraphs, instead of verbose explaining. primo verbs. get AFTER it.

as an example, some favourite opening paragraphs of mine:

Dean walked into Trish Maynard’s bedroom on the top floor of her parents’ home in an affluent suburb of St. Paul, Minnesota, and said, “Smells like Juicy Fruit and virginity in here.”

I like this one because it's got dialogue, it sets the scene and I, selfishly, think it's funny. I mentioned "parents' home" to immediately establish that this person is a kid, same with "affluent." just quick words that IMPLY a ton.

Sam spent ten minutes standing in his room trying to decide whether it would be worse to take his clothes off when he got there or to show up already naked. In the end, he went with a robe, nothing underneath. There was something pious and ceremonious about a robe, and it took it that one extra step away from a normal encounter. Barefoot, even though the dungeon floor was cold.

I like this one because it's not clear why he's doing what he's doing, which (I hope) stokes curiosity instead of being confusing. assuming that works, I think that's always fun. where's he going? why was being naked an option? naked in a DUNGEON? etc.

and a few I think are weak:

The back of Carmy’s throat was gummy with Pepto and his eyelids felt like sandpaper. The nicotine gum made his teeth all fuzzy and stale. He couldn't remember the last time he drank water. It was either Wednesday or Thursday.

This has some fun words (gummy, fuzzy. lol) but doesn't contain any DOING verbs. he's standing there, feeling shitty. not a compelling start

Sam was doing push-ups in the big empty room they set up to use as a workout space by putting down a rubber locking mat and getting a few dumbbells and kettlebells, resistance bands for physio. He was at the tail end of an hour as the interval timer on his phone ticked down, his arms and core aching, shirt wet with sweat. He had music playing quietly, he didn’t recognize the song.

uninteresting subject matter!! Who gives a shit about working out? the story isn't about working out! no relevance or stoked curiosity!! word choice implies the kind of very-real monotony of working out. why would I want the reader to feel monotony? foolish

favourite work: this changes all the time because I rarely like my own work for very long, so I always like more recent ones best.

my favourite right now overall is probably my true detective fic Hangdog. their voices and accents are so so fun and it had all my favourite topics. smelling bad. alcoholism. violence. and ultimately a nice ending.

I also have a continued soft spot for Matryoshka dolls (spn, johndean) because I've always wanted to capture the feeling of being in an objectively abusive relationship that also has a lot of love in it. I never really handle Big Ideas in my work, I like small ideas (smelling bad. conversations) but abuse is a big idea and it was challenging and interesting to write!!

thank you for the very nice ask, it was a lot of fun. always happy to chat

[qrfit]

Day 4 of 5 day workout week:

Late post for this Thursday workout! As these early back-to-school mornings are catching up with me, I found myself dragging to my garage gym this morning, determined to get some cardio in! I cleverly geared up a step aerobics workout I hadn’t done in ages! Nothing like good old-fashioned muscle memory and nostalgia to pull you through! I ended up going OVER my planned time. 💪🏽🎉

-I put on over an hour of advanced step aerobics on single risers! The impact was mixed with an extended low-impact segment in the middle. After cooldown, I threw in some weighted abs/core using a 12 lb kettlebell. I finished with a full stretch.

Total calorie burn = 479 kcals 😮‍💨

I am TIRED. Now, let’s hope for some good sleep and proper recovery so we can end the week on a high note! 🙏🏽

[fitnessnirvana]

GYM EXERCISES TO IMPROVE YOUR POSTURE

As you may have noticed from some of the depressing news reports and articles going around the internet, a lot of individuals these days have fairly bad posture. Stooped shoulders, forward heads, back ache, and all that. The reasons for this are not difficult to figure out. Many people spend a lot of time sitting, and as a result, certain muscular imbalances—often associated with a weak posterior chain—occur naturally. Without further ado, here are a few simple gym exercises you can do to start improving your posture today (or whenever you next visit the gym).

Deadlifts:

Standard deadlifts are likely the best exercise for exercising the posterior chain muscles, which comprise the hamstrings, glutes, spinal erectors, and trapezius muscles, among others. When these muscles are weak, a variety of posture problems develop. Spinal lordosis, for example, is characterized by an excessively arched back and is associated with muscular imbalances in the posterior chain.

To perform standard deadlifts:

Load and place the bar on the ground. Then, place your feet about shoulder-width apart, with the bar resting on your midfoot. Drop down by hinging your hips backwards, grip the bar with your hands shoulder width apart, squeeze it hard, and lift it by pressing up through your heels. Throughout the action, keep your core engaged and your back flat, rather than hyperextended or bent.

Kettlebell Swings:

The kettlebell swing is a traditional explosive workout that works the same muscles in the posterior chain as the deadlift.

To perform a kettlebell swing:

Grab a kettlebell in both hands. Keeping your legs fairly straight, "explode" the weight in front of you with a fast hip movement, finishing with a firm core like a plank. Then, with your legs mostly straight and your back flat, let the weight swing down between your legs before repeating for the next rep. When done correctly, a kettlebell swing is essentially direct training for "standing up straight".

Kettlebell swings are a high-intensity exercise that will significantly improve your cardiovascular conditioning. If you're prone to joint soreness when completing big deadlifts, try slightly smaller weights and higher reps.

Seated Cable Rows:

Not all postural disorders are caused by problems with the lower back muscles. Some conditions, such as rounded shoulders, are caused by muscle imbalances in the upper back. Seated cable rows on a rowing machine are an excellent approach to strengthen some of the important muscles while also increasing blood flow to the joints due to the high repetition nature of the activity.

To perform the exercise:

Position yourself on the rowing machine's seat and hold the handle attached to the cable. Push back with your legs while leaning back and "rowing" the cable to your mid-torso simultaneously.

[nicistrying]

Monday 12th Aug

Back to it today! Back to early mornings, back to work, back to working out and it sort of feels good? The only part I'm not really on board with is work bc I forgot how bitchy it is but I'm making an effort not to get involved in that and to communicate as clearly as poasible to avoid it. I worry enough that I'm not as good at my job as I should be by now without also worrying about the social aspect of it.

Sooo early walk with Mags - set off late but we fairly marched around our route and still got home with time for breakfast before work

Work was fine, relatively chill to come back to. Had leftover bbq halloumi & veggies for lunch in the garden bc it was hotttt out. It got really dark this afternoon when I went back to work so I lit one of my millions of candles. I absolutely love a nice candle as a gift but god damn I have so many to get through 😂

The sun had come back out by 5pm, so Maggie and I worked out in the garden and Matt went out for a run. I did my kettlebell legs & core workout, and she jumped around with her ball and barked at me occasionally. Teamwork 🤠

Matt made peanut massaman tofu & rice for dinner which was sooo good 😍 we both has endorphins from our workouts, and all snuggled up to watch TV

[savebylou]

I Tried Harry Styles’ Workout From His Trainer And It Took Me More Than Two Hours

By Harry Bullmore

Highlights of the article below.

Develop the speed and muscular endurance needed for a stadium tour (just in case) with this Harry Styles workout from his trainer Thibo David. Harry Styles is a better singer than me. As People magazine’s sexiest musician alive 2023, he’s better looking too. But because I’m a fitness writer by trade, the hardest pill to swallow is that he might be in better condition. This realization dawned on me as Styles’ coach Thibo David walked me through one of his typical training sessions.

1) Warm up. 30-minute slow-paced run. 2) One mile run. Run one mile as fast as possible. David says Harry Styles can run a mile in an impressive 5min 13sec—a standard some of the professional athletes David coaches can’t match—but I was urged to run my own race. 3) Bodyweight challenge. In eight minutes complete: -100 push-ups -100 sit-ups -100 unweighted squats 4) Free-weights circuit. Four rounds of: -1min kettlebell swings  (16kg) -1min box jumps -2min sandbag over-the-shoulder (20kg) -2min alternating dumbbell clean and press -1min rest 5) Hill sprints. Eight rounds of: -30-45sec sprint (16-21km/h) at a 0.5-2.5% gradient -90sec rest 6) Core workout. 15 minutes of “diverse core exercises including planks, one sided farmer’s walks, side planks and sit-up  variations". 7) Stretching. 10-15 minutes of assisted stretching.

Another thing that impressed me was Styles’ evident fitness levels and work ethic; how he has the energy to perform for two hours during a stadium tour is no longer a mystery. "Collaborating with Harry Styles was an absolute delight; his commitment is unparalleled,” says David. “But it’s important to note that this level of training isn’t suitable for everyone. Harry was inherently fit, but achieving the level of fitness needed for this session still required time, work and effort. Rushing into such high-volume workouts can pose risks.” David also stressed that sessions of this intensity weren’t done every day, and the nature of his workouts will often “depend on the day and the state of the athlete”. “It’s crucial to emphasize the significance of proper periodization,” says David. “Not every day constituted an intense session. In fact, we strategically incorporated recovery sessions which often involved a light run combined with core exercises and mobility work. Every workout was thoughtfully placed within the overall training plan.”

I really recommend to read the full article, the writer explains his own experience trying Harry's workout.

[strangenewfriends]

"Harry Styles is a better singer than me. As People magazine’s sexiest musician alive 2023, he’s better looking too. But because I’m a fitness writer by trade, the hardest pill to swallow is that he might be in better condition.

This realization dawned on me as Styles’ coach Thibo David walked me through one of his typical training sessions. 

They kick things off with a slow 10 to 30-minute jog, followed by a rapid one-mile run and a bodyweight challenge comprising 100 push-ups, 100 sit-ups and 100 air squats within eight minutes. Once that’s done, David considers the warm-up complete. 

What follows is a melee of weighted circuits, more running and core work which left me both intimidated and intrigued. So, as a fitness aficionado and Coach’s unofficial workout guinea pig, I decided to give it a go. All of it. 

30-minute slow-paced run 

If you include the one-mile run and bodyweight challenge, this is the hardest warm-up I’ve ever done, but, given the intensity required for the next two elements I’m promoting them to workout status. 

My usual warm-up routine consists of 10-minutes on a bike or exercise bike, followed by 15 minutes of dynamic stretching. The slow-paced run offered a similar introduction to my morning session, but after that I was in unfamiliar territory. 

Run one mile as fast as possible

David says Harry Styles can run a mile in an impressive 5min 13sec—a standard some of the professional athletes David coaches can’t match—but I was urged to run my own race.

“Don’t go in thinking ‘he did it in five minutes, I’m going to do the same’, just keep on pushing,” says David. “Don’t think about anything else, your time is yours.” 

So I found myself haring through a UK park at 30°F. The cold air stung my lungs and my heart rate soon soared, but I managed to stick to a pace I, as an average runner at best, was fairly happy with and finished in 5min 59sec.

In eight minutes complete:

100 push-ups

100 sit-ups

100 unweighted squats

This was far closer to my wheelhouse as a CrossFit fan. I chose to tackle it in alternating sets of 10, transitioning quickly between exercises to finish within the eight-minute limit. But even commando rolling from push-up to sit-up then springing into the squats left me little time to spare.

I took 7min 39sec, and, somewhat unexpectedly, given I can barbell squat more than 300lb, it was my quads that blew up the most. Whether this was the result of the one-mile run before it or heavy front squats the day before, I couldn’t say, but my thighs were on fire by the final rep. 

Four rounds of:

1min kettlebell swings (16kg)

1min box jumps

2min sandbag over-the-shoulder (20kg)

2min alternating dumbbell clean and press

1min rest

This was the part of the training day I felt most comfortable with—probably because it bore the closest resemblance to CrossFit.

“I like to say that I train very smart, but you also have to be very stupid sometimes, you know? Do this type of workout in the most stupid way; go hard at the task at hand, like when you throw a ball for a dog and it goes super crazy. 

“This is a very good workout for that. Very good at building everything that needs to be added after the aerobic base; aggressiveness, speed, that go-hard mentality.”

I tend to ease off the throttle in timed workouts like this, so I set a couple of goals going in. 

Firstly: no taking long breaks mid-minute. Secondly, hit a set number of reps each round. I pushed my body reasonably hard during the first round and found that 30 kettlebell swings, 18 box jumps, 20 sandbag-over-shoulders and 30 clean and presses made tricky but achievable targets for me.

Things did become particularly spicy during round three and four though, as my body began to tire with the sustained effort. 

My posterior chain (the muscles running along the back side of the body) took a battering from the kettlebell swings and sandbag-over-shoulders, my already-fried legs felt heavy during the box jumps, and my shoulders grew tired from two minutes of straight clean and presses—it was a serious test of muscular endurance.

Eight rounds of:

30-45sec sprint (16-21km/h) at a 0.5-2.5% gradient

90sec rest 

In the absence of a treadmill I sought out a nearby hill. For the first interval I ran as far up the hill as I could in 30 seconds (about 220 meters), sending my heart rate skywards. 

Then I took 90 seconds to walk back down the hill before repeating this distance. I also did 12 total rounds—I wanted the full Styles experience, after all—but I’d live to regret this. The hill I chose grew progressively steeper as I worked my way up it, and by the eighth round I felt like death. My sprints turned to slogs, and the time it took me to complete the distance I established in the first interval grew longer. 

The prior running and box jumps didn’t help either, but I got it done eventually in less than 30 minutes

15 minutes of “diverse core exercises including planks, one-sided farmer’s walks, side planks and sit-up variations”.

These exercise suggestions offer a comprehensive core workout, recruiting a wide range of mid-body muscles from the rectus abdominis (of six-pack fame) to the spine-supporting transverse abdominis and erector spinae, which play a major role in maintaining posture. 

I also appreciated the addition of a one-sided loaded carry, which challenged my core to keep me upright as a weight pulled me sideways. After all, while the core is always credited with moving the spine, it’s also needed for resisting unwanted movement under load.

10-15 minutes of assisted stretching

David left me to my own devices for this final part, so I worked my way through a 10-minute mobility routine on the Pliability app. 

This was a relaxing way to wrap up a far from relaxing morning of training, and gave me a second to catch my breath after a monumental effort which lasted a little over two hours.

How I Found Harry Styles’ Workout

I swapped this day of training for one of my usual CrossFit sessions and had a lot of fun doing it. Every part of my body felt like it had been put through the ringer thanks to the muscle-burning circuit and lung-taxing running elements. I was also very, very hungry. 

Another thing that impressed me was Styles’ evident fitness levels and work ethic; how he has the energy to perform for two hours during a stadium tour is no longer a mystery.

Another thing I liked about my chat with David was his openness and honesty. I often see articles online saying celebrities do a few Pilates classes or HIIT workouts each week to stay in unbelievable shape, and he was keen to dispel this myth.

“Collaborating with Harry Styles was an absolute delight; his commitment is unparalleled,” says David.

“But it’s important to note that this level of training isn’t suitable for everyone. Harry was inherently fit, but achieving the level of fitness needed for this session still required time, work and effort. Rushing into such high-volume workouts can pose risks.”

David also stressed that sessions of this intensity weren’t done every day, and the nature of his workouts will often “depend on the day and the state of the athlete”.

“It’s crucial to emphasize the significance of proper periodization,” says David. “Not every day constituted an intense session. In fact, we strategically incorporated recovery sessions which often involved a light run combined with core exercises and mobility work. Every workout was thoughtfully placed within the overall training plan.”

[suzieb-fit]

Yay for a hormonal balancing approved morning 😁

Weighted core workout after a decaff with cream.

Oof, I do halos quite regularly, but with that 12kg kettlebell? Not so much 😳.

That was an excellent workout. I programmed it myself, then hated myself quite soon after starting 😆.

After that, it was on with my beloved coffee machine for my strong, frothy coffee and peanuts.

Outside for this beautiful sunrise to break a 14hr fast.

Hmm, just realised, though, that I don't think it was at my two hour caffeine delay target. More like 90 minutes or so. Oh well, a mere oversight, just this once!

[f1-recreation]

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