Fitness

Expert shares three kettlebell exercises for ‘fitness, longevity and health’

Published

1 year ago

December 6, 2024

Expert shares three kettlebell exercises for ‘fitness, longevity and health’

“If you were to stick me in a prison where all I had was a 16kg or 20kg kettlebell, and you told me I would only be let out when I was in the best shape of my life, I could pull it off,” legendary strength coach Dan John confidently tells me. I have every reason to believe him.

“I’ve been lifting weights since 1965, coaching since 1979, I just broke the national record for the clean and jerk in my age group, I’m stronger than anybody you know, and I’m 67,” he adds, by way of a CV. John also invented the goblet squat, which is now a staple move in a host of strength training routines.

But why the kettlebell? This free weight often sits overlooked while gym-goers make a beeline for shiny new machines.

“Because you can stick a kettlebell in the corner of any room in your house and you have a whole gym,” John says. “You can get your cardio work done, your mobility work done, your flexibility work done and increase your strength. It is a one-stop shop for training.”

Once you’ve been won over by the kettlebell’s many benefits, the only thing standing between you and “the best shape of your life” is knowing how to use it effectively. Luckily, John is here to help with that too.

Below, he shares his three founding principles for successful kettlebell training, and a three-move workout which applies each of them to impressive effect.

Rule one: the body is one piece

You might be familiar with body part splits or bro splits – a training method which involves choosing a muscle group or two to target on different days of the week. But to John, this way of working out has another name: “Frankenstein’s monster training”.

“This is a horrible way for 99.99 per cent of your readers to train,” he says. “The body is one piece. Walking does wonders for the spinal column, and the eyes and the vestibular system; it’s not just for your feet, ankles, legs or butt, it’s a whole-body movement. Getting away from that way of thinking is so much healthier for most people.”

Putting this into practice could look like two or three full-body workouts (like the one below) per week.

“As you learn more moves, you can also figure out that one day a week is a mobility day, one or two days a week are ‘get sweaty’ days, one or two days a week are ‘get strong’ days, and the piece of equipment remains the same,” says John.

Read more: This is how to perform a deadlift correctly, according to a strength expert

Rule two: don’t neglect your mobility

Mobility is often conflated with stretching and other flexibility practices nowadays. But, by definition, it simply means the ability to move freely.

For a successful strength training session, you need to access certain positions while supporting extra weight, with the bottom of a squat and a strong overhead position (where your arms are extended above you) paramount among them.

To help with this, John recommends a straightforward daily practice: spend 30 seconds hanging from a pull-up bar, then 30 seconds sitting in the bottom of a goblet squat. This will improve your mobility and prepare your body for the exercises ahead.

Read more: I tried Alex Yee’s running workout and it humbled me in just 40 minutes

Rule three: foundational exercises for beginners

You can build a comprehensive kettlebell training programme on just three foundational exercises; the kettlebell swing, the goblet squat and the press-up (John usually lists the Turkish get-up in place of the press-up, but omits it from this beginners’ guide due to its complexity).

“We call those the hardstyle three,” he says. “With these, we can challenge most people in a training programme.”

But how many should you do? While some factions of social media push a “more is better” message for exercise, John uses the concept of the minimum effective dose, or MED for short. For these three exercises, those doses are 75-125 kettlebell swings, 15-25 goblet squats and 15-25 press-ups per workout. This should provide “a routine that will provide fitness, longevity, health and performance,” he says.

As for the weight you should be lifting, John reckons a 20kg kettlebell will adequately challenge most men, while 10kg is a good choice for most women. However, this can vary on a case-by-case basis.

“Many people will need to go heavier or lighter depending on age, experience, health and goals,” John adds.

Read more: Rucking is the fitness trend that’s here to stay – here’s why you should try it

How to do Dan John’s three-move kettlebell workout

Now you’ve learned the fundamentals of successful kettlebell training, it’s time to put your newfound knowledge into action. To do that, John prescribes “the humane burpee” – a full-body workout which uses all three of the essential kettlebell exercises. Here’s how to do it.

Kettlebell swing x15
Goblet squat x5
Press-up x5
Kettlebell swing x15
Goblet squat x4
Press-up x4
Kettlebell swing x15
Goblet squat x3
Press-up x3
Kettlebell swing x15
Goblet squat x2
Press-up x2
Kettlebell swing x15
Goblet squat x1
Press-up x1

John recommends focussing on using good form for each exercise – achieving full squat depth, maintaining whole-body tension during the press-ups, drawing power from the hips for the kettlebell swings, and so on. But that doesn’t mean you should slow your pace drastically and sacrifice all intensity. This workout is designed to get you sweaty and strong, so you should try to flow smoothly through the moves.

“If you have to stop, you stop, but your goal is to do it with minimal breaks,” he says. “The only time we would [want to] rest is iduring the transition from the press-up back up to the swing.”

So there you have it, a full body session using a single piece of affordable equipment and three rules for great form and development. If time or your bank balance prevent you from heading to the gym or attending fitness classes, you can flex just as hard with the help of a humble kettlebell from the comfort of your living room.

Read more: ‘Badass’ Friends star Courteney Cox can do a perfect chin-up at 60 – you can too with these three tips

Fitness

Brazilian jiu-jitsu helped me find joy in movement again—here are three of my favorite solo moves you can do at home

Published

6 hours ago

January 9, 2026

Press Room

Brazilian jiu-jitsu helped me find joy in movement again—here are three of my favorite solo moves you can do at home

If you’re looking for a way to move your body that builds strength, boosts your mobility and improves your mental agility, you need to try Brazilian jiu-jitsu (also known as BJJ).

Many people assume martial arts aren’t for them. I certainly never thought it was something I would enjoy. Working as a fitness writer, I’ve tried countless forms of exercise over the years, but grappling on the floor with a stranger had never appealed to me.

But when I recently tried BJJ, I discovered there’s much more to it. Not only did I learn lots of new skills in one session, it also challenged my strength, fitness and mobility—and I was laughing almost the whole time.

I now believe it’s one of the best ways for people of any age to move, especially if you have longevity in mind.

What is Brazilian jiu-jitsu?

BJJ is a martial art involving grappling, which often looks like rolling around on the floor with a partner. But it isn’t about sheer force—it involves specific sequences and techniques, like chokes and headlocks, to come out on top.

What are the benefits of Brazilian jiu-jitsu?

BJJ can be beneficial at any age.

“One of the best parts of jiu-jitsu, especially at the beginning, is body control and body awareness—you start to become conscious of your weight distribution, like where you’re placing your feet,” says Nia Blackman, a black belt and coach at ARMA, a BJJ gym in Clapham, London.

It’s also great for cognitive function, setting it apart from other forms of exercise. “In combat sports, there’s a lot of decision making,” says Blackman. “Jiu-jitsu really helps with staying calm under pressure, too.”

It’s also a fantastic way to develop your range of motion and flexibility. “It very much ties into mobility because the more mobile you are, the more you can flow,” Blackman explains.

My experience of Brazilian jiu-jitsu

I was lucky enough to have a one-to-one session with Blackman.

I was nervous about training with a black belt—would I get hurt?—but this wasn’t the case at all.

“A lot of people hear jiu-jitsu, think of Marvel film stunt sequences and think I can’t do that,” Blackman told me. “But the beginning of the journey is about learning basic movements rather than full-on sparring.”

In fact, Blackman started the session by teaching me some solo exercises, including how to fall to the floor and get back up.

“The biggest thing, especially when you start jiu-jitsu is learning how to fall, how to break your fall and how to get up safely,” says Blackman.

We then went through sequences together, starting in a closed guard position with Blackman sitting on her knees and me lying on my back with my legs around her waist. From there, she taught me how to maneuver both our bodies in order to tackle her or get her into a hold.

Writer Alice Porter being taught a sequence by Blackman

(Image credit: ARMA)

The session challenged my mobility and strength as much as a typical strength workout. Instead of using weights as resistance, I was using another person. It required more mental energy too, making BJJ a great way to keep your brain active as much as your body.

I also had more fun than I’ve had exercising in years. “It’s kind of like letting out your inner child,” Blackman told me. I 100% agree.

Three solo beginner-friendly Brazilian jiu-jitsu-inspired moves

You don’t need a partner to start practicing BJJ. If you’re interested, but don’t have anywhere nearby to practice, or want to prep at home, Blackman has shared three BJJ-inspired moves to help you work on mobility and skills.

“There are a lot of basic moves that you don’t do in everyday life that you’ll have to learn before you start actually doing jiu-jitsu,” says Blackman.

1. Technical stand-up

Getting off the floor efficiently isn’t just key to this sport—it’s useful for everyday life too. The technical stand-up is how you do it in jiu-jitsu.

Sit on the floor with your right leg stretched out in front, and your left leg bent, foot flat on the floor.
Place your right hand on the floor behind you, connecting your left elbow to your left knee.
Shift your weight onto your right hand and lift your hips, balancing with the left arm out in front.
Bring your right leg behind your right hand, coming into a wide squat position. You can come into a kneeling position first if you prefer.
Slowly stand up, taking your hands off the floor and bringing your feet into a parallel position.
Complete 10 repetitions.

2. Hip escape

A hip escape is a defensive move in jiu-jitsu. “In jiu-jitsu as a whole, you want to create angles,” Blackman says. “If you want to escape from under someone, then hip escapes are really helpful.”

Lie on your back with your feet close to your hips.
Bend your arms so your hands are hovering over your chest, palms facing up.
Thrust your hips up, then turn onto your side, shifting your weight onto your shoulders and sidebody.
Then push your legs out to drive your hips behind you.
Repeat on the other side.
Complete 10 repetitions.

3. 90-90

Hip mobility is essential to jiu-jitsu and working them through this range of motion will help with a variety of moves. You might have come across this move before.

Sit on the floor with one leg bent in front at 90°, the other leg to your side, also bent at 90°.
Keeping your torso upright, rotate your legs so the opposite leg is forward.
Then push up through your hips onto your knees.
Pause at the top, then return to your starting position and repeat on the other side.
Complete 10 repetitions on each side.

Fitness

How to get started at the gym – and keep going

Published

18 hours ago

January 8, 2026

Press Room

How to get started at the gym – and keep going

It’s important to have goals in mind as you set out on your fitness journey, whether you’re trying to lose weight, gain muscle or train for a race.skynesher/Supplied

January is notoriously the busiest time of year at the gym. A survey from Ipsos reported that a third of Canadians made exercise-based resolutions for the new year, with many folks working out for the first time or returning to fitness after some time away. If you’re new to exercise, the gym can feel like an intimidating place. But it doesn’t need to be. Below we’ve put together a few suggestions to help you get started.

Have a plan going in

For success at the gym, it’s crucial to have a plan. Before you start, it’s important to identify your goals. Are you looking to get stronger? Training for a race or competition? Do you want to improve body composition? While almost any consistent exercise is going to improve your overall health, specific results require specific training.

Following a workout program can help you stay committed – here’s how to write your own

Those completely new to working out may want to invest in a few sessions with a personal trainer. A reputable trainer will be able to put together a plan based on your preferences and skill level, while walking you through the proper form for each exercise. If cost is an issue, many gyms offer a free intro training session as a sign-up perk. There are also hundreds of different workout programs you can find online and video tutorials outlining proper form.

If you’re intimidated to exercise on your own, a fitness class allows you to follow along with an instructor while getting some quick pointers on how to properly perform the workout. Many gyms offer discounted or free classes to first-time visitors.

Trying to do too much, too fast will burn you out, leave you injured or both

When you’re motivated by a new year’s resolution, it’s tempting to pencil in long gym sessions multiple times a week. But that kind of regime is rarely sustainable. If you’d like to make exercising a habit beyond January – and you’ll need to for any kind of lasting results – it’s best to think about what you can do in the long term.

“You can either do an hour of weightlifting a few days a week, and actually do it, or you have these imaginary 10-hour training sessions you’ll never actually have time for,” said Dan John, strength coach and author. “I try to focus on [programs that are] doable, repeatable and reasonable.”

Want to focus on healthy aging in 2026? Here are 10 nutrition tips to start the new year

Similarly, trying to immediately push beyond your physical limitations is a great way to get injured. For weightlifting, it’s important to consider proper warm-ups, active mobility exercises and learning the right techniques before trying to lift anything too heavy. For cardio, Canada Running Series offers a Couch to 5K plan that eases newcomers into jogging by starting small and gradually increasing the length/difficulty of each run.

Follow basic gym etiquette

The gym is a shared public space. Everyone there is trying to get in a good workout. That’s harder to do when people are having phone conversations, listening to videos without using headphones and refusing to wipe down their equipment after use.

In March, fitness trainer Paul Landini wrote an article explaining some unofficial rules to follow when going to the gym, including being mindful of other people’s space and making sure you’re not monopolizing equipment during busy hours.

Try to find what you like about the gym

Changes in body composition, strength and overall health take time. They also need upkeep over the long term. Building a consistent fitness habit is something that will help with all those goals. One of the best ways to do that is finding something at the gym you genuinely enjoy doing. That can be working out with a friend to add a social aspect to exercise and accountability to show up. It can entail learning a new fitness-adjacent skill such as boxing or training for a competition like Hyrox. It can be rooted in the sense of accomplishment that comes with getting stronger. Whatever the reason, finding the joy in exercise is going to be key if you want to move beyond short-term motivation.

Fitness

New workout makes fitness more accessible for moms

Published

1 day ago

January 8, 2026

Press Room

New workout makes fitness more accessible for moms

SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.

iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.

“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”

When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.

“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”

Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.

“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”