Being 64 myself now and going through the aging process. You are a Hero to me. Time marches on: But thanks for explaining and showing how physically age w/grace.
Well done John. I'm 62 and retired, became a personal trainer and will try this out tomorrow. I train both aerobically and resistance every day and love to see my age group pushing the boundaries and proving they can excel. Favourite exercise is lat pulldowns - best set 100kg for 5 reps, three sets. I'm 72 kg, 5ft 10in. Don't give up guys - I'm only training intensively for 1 year.
Thanks for this coach this is great for me to do intermittently. Btw I'm just a few months behind you in age and it's great have someone like yourself as a coach 👍⚓🇺🇸
I just did this, great workout - especially if pushed on time and want to get something in. I added pull-ups at the end and did the ladder 3 times working up and down. feeling good going into my day now. Thanks
Loved these. Great workout plus very doable with some focus. At 53 I simply can’t do the normal burpee workouts used in other programs or done at fitness centers. They leave me gassed out gasping for air. That’s for guys in their 20s. The humane one you demonstrated seems more effective and encompasses better body mechanics (swing, squat, press). Great for when pressed for time or just add to a conditioning workout.
Thanks for this! I sent the link for this video to my sensei, and he liked it too. He Incorporated this into our training this evening. Definitely got my heart pumping!
@@DanJohnStrengthCoach thanks for getting back to me Dan. I appreciate it! I’m new to you and your channel/university web site. I listened to you chat with Lee Hazard on his podcast recently and really enjoyed it. You certainly have made a wealth of information available to anyone who’s will to put in some hard work👍.
Hi Dan - at 4:34 you say “the real one is much harder” do you mind sharing what you were thinking of there? This has been a fantastic progression for me from a 2x / week 75 rep kettlebell swing program. Thanks for sharing so much gold so generously!
This was and continues to be my at home COVID workout, I usually add bodyweight inverted rows and one of the multiple carry’s I’ve learned from Dan. There you go all the human movement patterns. Push, Pull, Squat, Hinge, and Carry.
@@DanJohnStrengthCoach that is why I push your programs the most when people ask me what they should do for a workout. They are simple (not easy, well except easy strength) and no BS.
I’m going to try this today, I just got my adjustable kettlebell the other day, so this workout will be great to start off my kettlebell journey. Thank you Dan for posting. How far do you walk, and how many days a week do you walk or ruck? Thank you for any information
I'm 45 and this is one of my favorite workouts. I crank it up to 30 swings 15 squats/pushups 12 // 9 // 6 // 3 // For 150 swings, 45 squats and 45 pushups
I found that using the Whoop the standard linear calculation you used had me way below the Zone 2 as my max heart rate has gone as high as 180 but I am 53 suggesting that my max is a lot lower based on the calculation. I think the talk test is key if you have no way to measure. I’m just saying this because for a long time I thought I was in zone 2 but I was hardly in Zone 1 and a lot in zone 0 using the standard linear calculation (220 - age) * (.60 to .70).
I love the name 😂 burpees are dehumanizing. Your channel is one of the best resources for kettlebells on youtube. I read about the humane burpee in an article on The Independent so I had to search it on your channel. Although the author called push ups press-ups so that had me confused... I was wondering, overhead press? Clean and press?Two hands anyhow? Anyway, great video! I just wanted to ask if you can do this in combination with pull-ups?
Hey, Dan John, I am "only" 74, but I feel like I might be able to do (something like) this. Usually (meaning 'always') I see "burpee" I feel FEAR. Thanks.
I'm programming this at the moment. First I do 10 - 15 mins of skipping/jump rope and then head into the Humane burpee 3 times a week I'm starting with 10 swings 5 and 5 and each week I'll add a swing to 15 swings. After that I'll add 1 squat and push up till I get to 15 squats and push ups. Currently resting 1 min between sets but plan to reduce rest time as the weeks go by aswell. In 4 to 5 months I should be doing 15 15 15, 15 14 14 etc with little to no rest and I assume I'll be in the best shape of my life and ready for the Australian summer 😎
No, not at all. You take all the time you want. You can do something like that, of course, but it's going to be hard to remember the counts and the timer. YMMV
I’ve been doing this routine for the last two weeks, counting down from 10 on the squats and push-ups. I rest between 45 seconds and one minute between rounds. My heart rate gets up to the mid-150s. I’m 71 years old.
I generally walk 2-3 miles a day in my Mapee zone (92-112) often w/ a 20lb weight vest, and strength train w/ barbell and/or KBs. Strength is generally later that day, but varies how much later. When using KBs I'll usually EMOM either alternating 1 arm swings, TGU, cleans, cleans and presses, goblets. With barbell I'll bench, clean and press, RDL, dead lifts, throw in ten -- 1 all out pullup or scap pullup ( 7 -10 ) w/ 30s rest between. Is there an order you'd place this stuff?
I enjoy the ABC. I heard on a recent podcast staggering it with this can be complimentary, and so I shall. I’m writing to ask, because I’ve long been curious, what does your wall decoration say which reads “those who star… will be champion…”?
That’s from the University of Michigan. I helped them out a few few years ago for quite a while. Then they had a coaching change and I wasn’t welcome anymore. But all the Strength coaches and coaches sent that to me.
@@DanJohnStrengthCoach well I’ve certainly been there (albeit not with coaching). I was curious about the phrase on it, I sort of have a thing for memes and mottos.
@@DanJohnStrengthCoach when I lift a kettle bell its 60 plus lbs. The goblet squats I us a smaller blue handle bell to learn form not sure on the weight. Issues are 25 year old knee arthritis from acl- mcl surgery
Age is definitely a thing one must keep in mind when exercising less is more id imagine when it fine to reps and intensity to avoid fatigue and injury?!
The swings are great but 15 pushups and 15 squats are way too easy (especially the pushups) and I am not even in the greatest shape. It is a good light workout before zone 2. I get a lot more from SnS. Trying to understand what I am missing.
No. Maybe not an entire program. I guess you are right about snack. It is an excellent warm up for zone 2. It is also good for interleaving with other stuff. Respect brother. I will try your suggestion of 10-1 or maybe try something like 7-1 and build up to 10-1. I would like to stay at a threshold where I can do this almost daily and not be too sore the next day.
Respect to you for walking the walk, and for “showing” as often as you’re “telling.”
Thank you.
@@DanJohnStrengthCoach I second what Chris said. Thank you for being accessible and a great example.
Your advice to mix this and the ABC in a week for entirety is probably the best advice I’ve ever been given. Thank you
Excellent. That's some hard work and I'm interested in how it goes.
ABC = Armor Building Complex, yea?
Dan, you are my new fitness hero. I’m 53 and can’t do what you do (yet). Thanks for the inspiration.
Mark Wildman directed me to your channel! Glad to be here!
Awesome! Thank you!
Being 64 myself now and going through the aging process. You are a Hero to me. Time marches on: But thanks for explaining and showing how physically age w/grace.
You are more than welcome. I take all of the stuff very seriously and I appreciate when people understand that aging is real.
Well done John. I'm 62 and retired, became a personal trainer and will try this out tomorrow. I train both aerobically and resistance every day and love to see my age group pushing the boundaries and proving they can excel. Favourite exercise is lat pulldowns - best set 100kg for 5 reps, three sets. I'm 72 kg, 5ft 10in. Don't give up guys - I'm only training intensively for 1 year.
Thanks for this coach this is great for me to do intermittently. Btw I'm just a few months behind you in age and it's great have someone like yourself as a coach 👍⚓🇺🇸
Thanks for watching!
YO that SH!! was short, sweet & to the point. I really like the mini circuit. RESPECT !!!!
Thanks for watching!
Dan at 63 fitter, stronger and healthier than about 90% of 21 year olds. Quite the inspiration!
Thank you so much
This is an awesome, quick workout! Not sure why this popped up for me, but I'm glad it did!
I'm glad too!
Really thought this was going to be easier than it was. Great workout!
Easy to remember and effective, adding to my workout tomorrow, thanks Dan!
Let me know how it goes!
@@DanJohnStrengthCoach went great, got the heart going and got me thinking about adding a set of swings in between other moves, thanks!
63 and kicking butt!!! Way to get after it Dan!!!!
I wish I had discovered this program and this channel a few years ago. Regardless, thank you for this.
Absolutely 👍
I just did this, great workout - especially if pushed on time and want to get something in. I added pull-ups at the end and did the ladder 3 times working up and down. feeling good going into my day now. Thanks
I’m laughing at your rests! “This is miserable” “why do I do this?” Haha, I feel the pain!
It's real...
I was just planning a group exercise class..... doing this now!! 😆😆 Thanks!
It's perfect for that.
Respect, good sir!
Loved these. Great workout plus very doable with some focus. At 53 I simply can’t do the normal burpee workouts used in other programs or done at fitness centers. They leave me gassed out gasping for air. That’s for guys in their 20s. The humane one you demonstrated seems more effective and encompasses better body mechanics (swing, squat, press). Great for when pressed for time or just add to a conditioning workout.
Big John Smoked this Workout! Way to put on a show!... I'm totally motivated.
Dan John is a beast!
Thank you.
I always learn something, Thanks Dan.
Thanks for this! I sent the link for this video to my sensei, and he liked it too. He Incorporated this into our training this evening. Definitely got my heart pumping!
Thanks for sharing it with others!
It's my pleasure to share it! Today my daughter and I are feeling the after-effects in our glutes and hamstrings.
great combination of exercises 😀
On those days you can’t make it to the gym and have a small space this kettle ball is PERFECT
The Dragon Door Kettle Bell is perfect, yes
Thank you for sharing! I think I’ll do this with some friends and add in pull ups to cover all the bases.
Thought the same 👍
At 51 I don't think I have enough time but I want to grow up to be like Dan John. Looking amazing. Cheers
Ha!
Brother you’re amazing, thank you! 🙏🏻
My pleasure!
This is a brilliant video for people looking to get back into shape after over a decade of sitting. Thanks sir.
Glad you enjoyed it!
Awesome!
Thank you so much
I really like the combination of all these movements. I will definitely be giving this a try👍.
It's a good one.
@@DanJohnStrengthCoach thanks for getting back to me Dan. I appreciate it! I’m new to you and your channel/university web site. I listened to you chat with Lee Hazard on his podcast recently and really enjoyed it. You certainly have made a wealth of information available to anyone who’s will to put in some hard work👍.
That "hard work" thing: underrated!
Get it Dan!!! Good work buddy... I'm glad I found your channel...
Welcome aboard!
thank you sir!
You are welcome
Really impressive. Gonna try this for sure. Thanks Dan.
Hope you enjoy
Great exercise, 63 omg, you're the best!
At any age this is impressive, you killed it.
You're very kind.
Hi Dan - at 4:34 you say “the real one is much harder” do you mind sharing what you were thinking of there? This has been a fantastic progression for me from a 2x / week 75 rep kettlebell swing program. Thanks for sharing so much gold so generously!
Yes, absolutely
He meant that he's doing a truncated version. The full version starts with 10 squats/pushups. See 0:42
really impressive at that age John greatt work, and very inspiring, many thanks
Thank you...just call me "Dan"
@@DanJohnStrengthCoach My Mistake Dan, keep it coming
This was and continues to be my at home COVID workout, I usually add bodyweight inverted rows and one of the multiple carry’s I’ve learned from Dan. There you go all the human movement patterns. Push, Pull, Squat, Hinge, and Carry.
It's a pretty simple concept.
@@DanJohnStrengthCoach that is why I push your programs the most when people ask me what they should do for a workout. They are simple (not easy, well except easy strength) and no BS.
I’m going to try this today, I just got my adjustable kettlebell the other day, so this workout will be great to start off my kettlebell journey. Thank you Dan for posting. How far do you walk, and how many days a week do you walk or ruck? Thank you for any information
Usually a couple of miles 3-5 days per week.
I gotta try this.
You have our permission.
On of my favourites! That and the Eagle.
That's a great one too!
Nice.
Thanks!
Great High Intensity workout!
did it twith a class on monday. Its a great workout
Excellent!
Man, you are inspiring. Keep it up!
Not planning on stopping!
love it, I would like to try this tomorrow.
Thanks, Sandy!
Thank you!!!
I'm 45 and this is one of my favorite workouts.
I crank it up to 30 swings
15 squats/pushups
12 //
9 //
6 //
3 //
For 150 swings, 45 squats and 45 pushups
Thank you for sharing this...
Love it!
Glad to hear it!
Did this workout today. I think I'm going to mix this and ABC next week and see how that goes.
It's a good combo.
Brother in the Bond
For 63 you look really healthy and strong!
Dan's doing dang good for 63.
Thanks!
Welcome!
Tried this starting with 10 squats and push-ups... Almost died! Felt great afterwards.... Slept like a baby.
I found that using the Whoop the standard linear calculation you used had me way below the Zone 2 as my max heart rate has gone as high as 180 but I am 53 suggesting that my max is a lot lower based on the calculation. I think the talk test is key if you have no way to measure. I’m just saying this because for a long time I thought I was in zone 2 but I was hardly in Zone 1 and a lot in zone 0 using the standard linear calculation (220 - age) * (.60 to .70).
Okay.
@ you are a master athlete and I think your actual zone 2 is lot higher than the formula.
Nice to see some truth for once! Great video
Gonna do this tomorrow but instead of the push up gonna hold a high plank. Thank you!
I like that option!
awesome workout! thx!
Glad you liked it!!
Whish I knew about Dan's simple workouts with Kb before I crippled my back with barbell training
I love the name 😂 burpees are dehumanizing. Your channel is one of the best resources for kettlebells on youtube. I read about the humane burpee in an article on The Independent so I had to search it on your channel. Although the author called push ups press-ups so that had me confused... I was wondering, overhead press? Clean and press?Two hands anyhow?
Anyway, great video! I just wanted to ask if you can do this in combination with pull-ups?
You can do anything you want. In England, those are press ups, yes. This is a series of exercises and you can add any flair you like.
Hey, Dan John, I am "only" 74, but I feel like I might be able to do (something like) this. Usually (meaning 'always') I see "burpee" I feel FEAR. Thanks.
I want to be like you when I grow up.
I hope I can maintain this level of fitness at 46 that DJ is doing at 63😮
Thank you so much.
I'm programming this at the moment. First I do 10 - 15 mins of skipping/jump rope and then head into the Humane burpee 3 times a week
I'm starting with 10 swings 5 and 5 and each week I'll add a swing to 15 swings. After that I'll add 1 squat and push up till I get to 15 squats and push ups. Currently resting 1 min between sets but plan to reduce rest time as the weeks go by aswell.
In 4 to 5 months I should be doing 15 15 15, 15 14 14 etc with little to no rest and I assume I'll be in the best shape of my life and ready for the Australian summer 😎
What a great workout, anyone know what the heart monitor that being used -
It's from Phil Maffetone's site
This is a tough workout! Try it and find out for yourself! Good job Dan!
I don’t think you need to make any excuses for your age lol. 👍
You do this because you know you'll be able to get up off the toilet in 30 years......BY YOURSELF!!
One of my primary goals!
That is literally one of my goals.
How do you program this? Off days when you don't train with weights? Substitute for weights? Once a week? etc
I discuss this in the book, Hardstyle Kettlebell Challenge. Generally, once a week, yes.
I'm 36 and you put me to shame. Excellent work
Thank you! Happy to help where I can.
You sir are amazing! I will strive to be like you at 63.
Thank you!
Thanks Dan! Curious what are the two best kettlebell weights for your routines? Looking to get back into it and love your workout!
Depends. Usually 20s
@@DanJohnStrengthCoach Thank you. What I was thinking; especially for pairs with carries
Do you suggest a double KB human burpee version?
You can certainly do that. I don’t have any experience with it.
Is this like a Tabata routine? Only a 10 second rest between rounds?
No, not at all. You take all the time you want. You can do something like that, of course, but it's going to be hard to remember the counts and the timer. YMMV
I’ve been doing this routine for the last two weeks, counting down from 10 on the squats and push-ups. I rest between 45 seconds and one minute between rounds. My heart rate gets up to the mid-150s. I’m 71 years old.
Thanks Dan I’m a little older than you and have had a hip and knee replacement but going to give the humane burpee a try 👍
Stay safe and keep working hard!
I generally walk 2-3 miles a day in my Mapee zone (92-112) often w/ a 20lb weight vest, and strength train w/ barbell and/or KBs. Strength is generally later that day, but varies how much later. When using KBs I'll usually EMOM either alternating 1 arm swings, TGU, cleans, cleans and presses, goblets. With barbell I'll bench, clean and press, RDL, dead lifts, throw in ten -- 1 all out pullup or scap pullup ( 7 -10 ) w/ 30s rest between. Is there an order you'd place this stuff?
Generally, I walk after I train, but this question seems to be something you are already mastering. The order is far less important than the doing.
I enjoy the ABC. I heard on a recent podcast staggering it with this can be complimentary, and so I shall.
I’m writing to ask, because I’ve long been curious, what does your wall decoration say which reads “those who star… will be champion…”?
That’s from the University of Michigan. I helped them out a few few years ago for quite a while. Then they had a coaching change and I wasn’t welcome anymore. But all the Strength coaches and coaches sent that to me.
@@DanJohnStrengthCoach well I’ve certainly been there (albeit not with coaching). I was curious about the phrase on it, I sort of have a thing for memes and mottos.
Awesome work Dan! Thanks so mufor sharing. 👏🏾
Whats the name of the heart rate monitor you are using??
I learned alot. Just curious what did the kettle bell weigh? When I do goblet squats I use a small kettle bell
I have answered this in the thread several times, the 24 K. What do you mean by small? If you have issues, that's a good idea.
@@DanJohnStrengthCoach when I lift a kettle bell its 60 plus lbs. The goblet squats I us a smaller blue handle bell to learn form not sure on the weight. Issues are 25 year old knee arthritis from acl- mcl surgery
Burpees are great and painful (in a good way). They have the best conditioning carryover for boxing.
Sei un po' lento Dan. Meno recupero tra un set e l'altro dai! Sei il mio mito
Okay!!
traducción al español por favor , y gracias.
I rest way more when I do this & my HR is probs way higher.
What's that bell a 28kg?
Thanks for showing the DMPM
I used the 24 this time.
Love your work! What heart rate monitor do you use?
I use Maffetone's earbud one.
Nice one Dan. Any recommended sets per session and how many times a week?
Do you have any videos on proper KB swing form? I feel like I am going to high, as I watch yours. My KB comes to about eye level.
Yes. Search for the kettlebell workshop. The full version is for members only on danjohnuniversity.com.
What are we working when we swing the bell ? I feel like I work nothing doing it. 🤔
Probably poor technqiue or too light of kb. Have an experienced coach look at your form and correct you.
@@DanJohnStrengthCoach thank you. I will. !! Thank you for your video!💪🙏👂
Age is definitely a thing one must keep in mind when exercising less is more id imagine when it fine to reps and intensity to avoid fatigue and injury?!
Agreed!
What kind of pull up bar do you have back there?
I used to own the same one. It’s called the Stamina Power Tower.
The Guardian paper sent me here !
Well, Harry is an excellent writer and I hope that my contributions help you. Welcome to my little channel.
@dan john what is the weight you're using?
Respect!
24kg this time.
The swings are great but 15 pushups and 15 squats are way too easy (especially the pushups) and I am not even in the greatest shape. It is a good light workout before zone 2. I get a lot more from SnS. Trying to understand what I am missing.
Then do the version where you go from 10-1. This is just a movement snack...why do think this would just be an entire training program?
No. Maybe not an entire program. I guess you are right about snack. It is an excellent warm up for zone 2. It is also good for interleaving with other stuff. Respect brother. I will try your suggestion of 10-1 or maybe try something like 7-1 and build up to 10-1. I would like to stay at a threshold where I can do this almost daily and not be too sore the next day.
How many sets of this do you do? Thanks
What weight KB were you using in this vid? I know it’s different per person, but just for my own reference, Pls
Just a 24kg
63 and doing your best? Well, get older and do your worst that way us young kids can keep up with you.
Great stuff as always, Dan. Thanks!
Thanks for watching!
He has to remind us of his age in every video cause he definitely looks younger than he is 😂
Thanks mo chara
Never think an EMOM is easy
It’s an easy formula to keep people on track