Updated: Feb 9, 2021
Hi Guys! If you are looking 2 challenging kettlebell workouts that you can adjust to your own ability, then this post is for you!
In this video we demonstrate 2 workouts by strength coach Dan John, the "Coyote' and the"Eagle". These full body workouts are excellent for building functional strength and endurance and can easily be scaled to suit any fitness level.
In this video I also discuss the concept that you don't need to train as hard or intense as you may think to achieve basic levels of fitness and health. The key concept is that training for longevity and health is an entirely different ball game then training for high level athletic performance. This is great news for anyone that wants to get in shape, but doesn't to push to max capacity or discomfort like a professional athlete.
Taking an easier approach is backed up by the Canadian Society of Exercise Physiology's weekly exercise guidelines that state:
-We should accumulate 150 minutes of moderate to vigorous aerobic activity in at least 10 minutes bouts per week.
-We should also include resistance training at least 2x/per week.
Full CSEP guidelines here
The take home point is that consistency beats intensity in the long run. Although there is definitely merit to working hard and pushing our limits at times, the small bouts of activity (ideally at minimum dose of 10 minutes) adds up and probably plays a bigger factor in improving overall health and longevity.
Another useful set of guidelines is how to pace yourself through your workouts. Slowing the pace down not only makes the workouts safer from a technique standpoint, but because they are easier to tolerate, you are more likely to enjoy it and workout more often!
Full credit to OPEX Fitness for these suggested time parameters which help you adjust any workout or metcon to your abilities and goals.
Metcon Duration Metcon Intention
5 minutes 20 minute pace
10 minutes 40 minute pace
15 minutes 60 minute pace
20 minutes 1 hour 20 minute pace
30 minutes 2 hour pace
The full article is called "How To Program MetCons for Health" and it can be downloaded here .
Also, here's a list of 6 Dan John workouts that you can try as prescribed or integrate the pacing guidelines that best suite your abilities.
Hope you find these workouts and guidelines useful, thanks for reading and please let us know how your training is going in the comments.
You can also book in for a free consultation and assessment to set up personalized plan to get you fit without burning out! I specialize in helping busy professionals in the st. Lawrence Market, Distillery district, and Corktown neighbourhoods of Toronto. I also offer online coaching and virtual sessions for those outside the downtown Toronto area.