Andrea teaches that the three pillars of the Ageless Body are Mobility, Flexibility and Strength/Cardio.
The reason for this is pretty simple: we need to move well to lift well and not be in pain, we need muscle (because it deteriotes as we age), and we need a strong heart for obvious reasons.
Andrea’s system teaches correct mobility and flexibility to move well and eliminate or lessen back, shoulder, hip, and knee pain. This gives the foundation for safe and effective kettlebell practice, which delivers strength and cardio depending on the application.
Andrea has a content rich DVD on all three of these things called the Kettlebell Boomer (soon to be retitled the Ageless Body).
The main reason we wanted to change the title is because what Andrea teaches to acheive an Ageless Body is universal, while ”Boomer” is not. “Boomer” is restricted to one particular generation of people.
Senior RKC and Fulbrite Scholar Dan John uses this program because he points out “it makes me do what I know I need to do.”
This isn’t rocket science. It is knowing what to do and then doing it.
In the DVD, Andrea shows you exactly what to do for optimal mobility and flexibility. She teaches how to do kettlebells safely and effectively and then leads you through several strength and cardio workouts.
Some of the kettlebell moves taught are the Deadlift, Hardstyle Swing and Turkish Get Up and Bodyweight essentials like the plank.
Andrea scales all the exercises to whatever your level: beginner, intermediate, and advanced.
All of this information clocks in at nearly 3 hours. Get Your Copy of the DVD here:
How to Program Flexibility, Mobility, and Kettlebell Practice
OK, now here is a question from DVD user Catherine from Pennsylvania. Catherine, first of all I agree with Andrea, nice job grabbing the bull by the horns, getting the DVD and USING it! We can all learn from your example.
Here Catherine asks a great question on programming. Below, Andrea gives a sample program of how to put mobility, flexibility, strength, and cardio into your weekly practice. Set aside some time for your self and do it! And enjoy the body transformation!
Catherine: Hi Andrea, I now have you KB Boomer DVD and am working through it. I’m 51 and 50+ pounds overweight. The closest RKC-FMS is over an hour away, but I plan on seeing him (once) in a month or two. Meanwhile – after the first time I worked through all of the instruction on the DVD, my glutes and lower back hurt (in a good way) for 3 days! After 3 days rest, I did the cardio session for the first time and I’ve been feeling the same muscles for two days now. I didn’t get through the 3rd round of swings. (Too winded). I was using a 12 kg kettlebell.
I plan on doing the warmup every day, and want to do kb work 3 days a week. I want to be able to do lighter movements (walking, elliptical) on other days without wrecking the muscle recuperation. How should I use the DVD?
Andrea: First of all I’d like to congratulate you for jumping in with both feet! It is a brave thing you’ve done, starting an intense exercise program without expert coaching and guidance. My Boomer DVD is the best way to start, but it still is an intense workout.
You don’t mention your fitness level or athletic background, so I’ll assume you are new to kettlebells and have not been exercising regularly.
I mention in the introduction (and there is much more detail into “ramping up” and programming in my upcoming book “The Ageless Body”), that you should spend the first few days going over and practicing the Prep exercises and Warm Up. Then start with the Instructional section and the basic drills. Once you have progressed through all the exercises, spending a couple of days on each, you will be ready to complete a full workout.
Because you didn’t ramp up your skills, technique and muscles you were extra sore after the first workout.
I also mention in the dvd, ALWAYS work at your own pace. Slow down, stop the DVD, switch to the beginner level if you had been following the intermediate etc. Those are all ways to make sure you are training at a safe and appropriate level.
Once you are feeling good about the workouts, your weekly workout schedule should look something like this:
Day 1 (Warm Up) STRENGTH (Flexibility)
Day 2 Prep drills (Corrective), Warm up (Mobility), Stretching (Flexibility)
Day 3 (Warm Up) CARDIO (Flexibility)
Day 4 (Warm Up) Get UP, STRENGTH (Flexibility)
Day 5 Prep drills, Warm up, Get UP
Day 6 (Warm Up) STRENGTH and/or CARDIO (Flexibility)
Day 7 Rest
This is just a sample of how you can mix it up, notice you are giving your body a chance to rest on the prep and warm up days.
Remember you should ALWAYS do the warm up and cool down stretching. On your rest days just skip the actual workout, but use the warmup (mobility) and prep (corrective) and stretches (flexibility) to give your body an active rest.
Good luck and enjoy!!
To learn the right flexibility, mobility, and kettlebell moves from the Master RKC, grab your copy of Andrea’s DVD here: