One Kettlebell Warrior

One Kettlebell Warrior Online Fitness Coach
⚔️ Transforming men 50+ with One Kettlebell. Stop the decline. Rebuild your body & energy.
💪 Simply.

Repeatable & Sustainable
📥 DM me “WARRIOR” to learn more

30/05/2026

🔊 Kneeling Rotational To Forge Your Iron Core

➡️ Kneeling Chops moving into Kneeling Halos is one of my favourite ways to build rotational core strength with one kettlebell.
👉 This isn’t about six-pack abs.
✅ This is about forging an iron core that can stabilize, rotate, and protect your body through life.
✅ Start tall in the kneeling position.
✅ Brace the core.
✅ Control the Chop across the body.
✅ Then flow directly into the Halo while keeping the ribs down and shoulders packed.
👍 One kettlebell.
➡️ Intentional movement.
💪 Real-world strength.

29/05/2026

🚀 Leg Mobility & Strength Forged On Leg Day

👋 Hey guys,
👉 When I train 7 days a week I always have at least one dedicated leg day.
👉 Enjoy one of my leg specific workouts.
➡️ We have 4 exercises, perform each exercise for 30 seconds, rest 30 seconds then move on to the next exercise.
1️⃣st. Sumo Squats
2️⃣nd. Goblet Curtsy Lunge
3️⃣rd. Goblet Forward Lunge
4️⃣th. Standing Calf Raises
Complete 4 rounds.
✅ Hope you this leg workout.
👋 See you next time.

28/05/2026

🔊 Don’t Make The Same Mistake As Me❗️
👉 I f #%ked up, I ignored my symptoms

👉 I fu**ed up, you see 12 months ago I made the classic guy mistake and ignored symptoms I had urinating.
➡️ I had a lot of pain but it disappeared after a week. I said to my wife I need to arrange to get my PSA tested. It had been a bit high 5 years ago. ➡️ But life got busy and I didn’t get around to it. 👉 Now I have prostate cancer.
➡️ Would my outcome have been different who knows? But it wouldn’t have hurt.
👉 If you have symptoms get tested immediately and if you don’t make sure you take the time to have all your annual checks.
✅ I certainly will from now.⚔️

28/05/2026

🎯Only Got 15 Minutes❓Try This AMRAP Fat Burner
👉Try this AMRAP full-body fat burner when you’re short on time.
👉Remember a short workout is better than no workout.
✅ As many rounds as possible. Set your timer to 15 minutes.
1️⃣st. Alternating Thrusters x 10
2️⃣nd. Swing x 10
3️⃣rd. Push ups x 5 each side, if you can’t yet do full push ups on your knees is fine.
👉Just be careful with AMRAP that you’re not sacrificing technique to squeeze more rounds in.
👉When I’m short on time this is exactly what I do.
😀Hope you enjoy.
👋See you next time.

28/05/2026

🔊 If Rotational Training Is Causing You Back Pain, Try This Variation

👉Some people performing rotational training are straining their lower back without even realizing it.
➡️ The lower spine is built for stability — not aggressive twisting under load.
➡️ That’s why if you’re experiencing any back pain the Kettlebell Side Swing from a split stance position is well suited.
➡️ The split stance anchors the hips, limits excessive rotation, and forces the core to stabilize the movement properly.
➡️ Instead of placing force into the lower back…
➡️ You create rotational strength through the hips, glutes, obliques, and upper body.
✅ This is intelligent rotational training.
✅ Especially for men over 50 with tight hips, stiff thoracic spines, and previous back issues.
⚔️ Hope you enjoy this variation.
👋 See you next time

27/05/2026

🚀 Challenge Posture, Shoulders, Hips & Thoracic Spine At The Same Time

✅ The Kneeling Windmill is one of my absolute favourite kettlebell exercises for building both strength and mobility at the same time.
✅ It challenges your shoulders, core, hips, posture, and thoracic mobility all in one movement.
➡️ Start tall in the half-kneeling position.
➡️ Press the kettlebell overhead.
➡️ Keep your eyes on the bell.
➡️ Now slowly hinge to the side while keeping the arm stacked and the core braced.
👉 This movement teaches control, stability, and how to move your body properly again.
👍 Especially after 50, that matters.
We don’t need more machines.
But we need better movement.
✅ One kettlebell.
✅ Simple training.
💪 Real-world strength.

26/05/2026

🔊 Do You Diet, Binge, Then Start Over ❓
👉 Try my approach

➡️ Dieting is why you keep regaining weight.
👉 You go extreme.
👉 Cut everything.
👉 Suffer through it.
❌ Then life hits…And you binge.
❌ And now you’re back where you started.
Or worse. That’s not discipline.
That’s a broken system.
➡️ You don’t need another diet.
➡️ You need habits you can actually live with.
✅ Simple nutrition.
✅ Two meals a day of predominantly Whole Foods.
✅ Consistent kettlebell training.
⚔️ That’s how you stop starting over.

26/05/2026

🔥 The Exact Core Workout I Started With
👉 Hey Guys,
✅ Here is the exact workout I started building my core with.
1️⃣st. Mountain Climbers x 30 seconds
2️⃣nd. Elbow Plank x 30 seconds
3️⃣rd. 90 Degree Leg Raises x 10 reps
4️⃣th. Hollow Body Holds x 15 seconds
5️⃣th. Single Leg Plank - Right x 15 seconds
6️⃣th. Single Leg Plank - Left x 15 seconds
7️⃣th. Side Plank - Right x 15 seconds
8️⃣th. Side Plank - Left x 15 seconds
9️⃣th. Plank Pass Throughs x 5 each side
👉Rest 30 seconds
✅Repeat 3 rounds
💪Hope you guys enjoy 👋

25/05/2026

🔊 You Do Not Need A Fancy Gym
❌ You do not need 2-hour workouts.
✅ You need structure.
✅ One kettlebell.
✅ 20 minutes.
✅ Consistency
💪 We show up everyday ⚔️

25/05/2026

⚔️ Warrior 3️⃣0️⃣0️⃣ Ladder Workout
✅ Total 300 rep
💪 I did first round with 20kg bell
➡️ 50 Swings
➡️ 40 Halos
➡️ 30 Press Ups
➡️ 20 Goblet Squats
➡️ 10 Clean & Press - Left arm
👉 Then I did second round with 16kg bell
➡️ 10 Clean & Press - Right arm
➡️ 20 Goblet Squats
➡️ 30 Press Ups
➡️ 40 Halos
➡️ 50 Swings
🎯 Challenge yourself and give this a try.
👋 See you next time

25/05/2026

🚀 Want To Challenge Your Shoulders?
👉 Try the Angled Press

💪 If you want to challenge your shoulders, try the Kettlebell Angled Press.
👉 Instead of forcing a perfectly vertical press, the bell moves slightly outward in an angled direction.
➡️ Depending on how much angle you apply will determine the level of difficulty.
✅ Start in the Goblet position, brace the core, now press outward on a slight angle, not overhead.
✅ Keep the ribs down, then lower back under control to Goblet. If your lower back or ribs flare out the bell is too heavy.
📥 Let me know what you think.
⚔️ Hope you enjoy 😀

ที่อยู่

Prasat, Surin District
Prasat
32140

เว็บไซต์

แจ้งเตือน

รับทราบข่าวสารและโปรโมชั่นของ One Kettlebell Warriorผ่านทางอีเมล์ของคุณ เราจะเก็บข้อมูลของคุณเป็นความลับ คุณสามารถกดยกเลิกการติดตามได้ตลอดเวลา

ทางลัด

แชร์

ประเภท