Kettlebell and Body Weight Workout #1

Here is a kettebell and body weight workout that you can perform, if you have the appropriate training, to get your heart thumping and your body moving.  It well help you to #OwnYourSpine and #ExperienceMovement

Complete repetitions and then go to the next exercise.

Chin ups x5

Clean and press x 5 ea side

Goblet squat x 5

Half snatch x 5

Repeat for 10 to 20 minutes.

Keep track of the number of rounds you perform



Increase Your Hip Mobility | Onnit Academy

Head on over to the Onnit Academy, link below, and check out these challenging hip mobility exercises.

These hip opening stretches can help you maintain your hip health as well as warm them up before you do big lifts or exercise. These stretches will help increase your mobility, and therefore, your functional fitness.

Source: Increase Your Hip Mobility | Onnit Academy


Move-mber & Dr. Mike from Youtube

November is the month where men grow mustaches to promote awareness of men’s health, specifically prostate health. I found this video by Dr Mike Evans where he promotes Movember as well but with the focus of getting men moving for their health.  He calls it Move-mber. The focus here is that movement is an important part of making your healthy and managing/preventing different diseases.  We all need to move to be healthy.  As a Chiropractor/Athletic Therapist my goal is to get people out of pain so that they can get moving, so they can pursue their sports and their activities.  I use exercise as medicine to aid in this goal.  Exercise is such a powerful tool. It’s not just so we can loose weight or develop a six pack.  It has numerous benefits.

The CDC lists a few of the benefits of exercise here:

So for this month I challenge you to get out of your chair more. You may not move much right now so I suggest you take it slowly. Chose something you think you would find enjoyable.  Try it out. If you don’t like it try something else out.  All I want you do to is to work on making movement a habit. Try and perform at least 15 minutes of exercise a day. You don’t have to kill yourself but I do expect you to sweat a little bit (or as my wife says, “sparkle”) and breath a little heavier than normal.  Try out some of the exercises on the website, take an exercise class,  get outside and go for a walk.  The opportunities are endless.

If you have pain then come see me and I’ll help to get you moving and help you choose a better form exercise if needed.

Dr Notley

Here are 3 exercise programs that I am currently doing

In 15 minutes perform as many rounds as possible with good technique.  Poor technique should be avoided.

Example #1

Kettlebell Front Squat

Kettlebell Swing

I perform 8 repetitions of each exercise followed by 5 repetitions followed by 3 repetitions

Example #2

Kettlebell Clean

Kettlebell Press

I perform 8 repetitions of each exercise followed by 5 repetitions followed by 3 repetitions

Example #3

TRX atomic pushup

Trx Low Row

I perform 8 repetitions of each exercise followed by 5 repetitions followed by 3 repetitions

Note: Do not perform these programs unless you can perform them safely.  Make sure you read my disclaimer on the site