YBells Were Designed for HIRT. Literally.
The design and development of the YBell has been a labor of love for me.
I first started using traditional training tools like dumbbells, kettlebells, and medicine balls to create my own brand of High-Intensity Resistance Training (HIRT). When member numbers grew, it became impossible to keep incorporating multiple pieces of equipment into each session.
I needed a more effective way to help my clients keep the intensity up without switching stations or equipment. That’s what led to the creation of YBells.
Can You Do High-Intensity Resistance Training at Home?
Creating your high-intensity resistance training program to perform in your home gym will give you the benefits of muscle strength and toning, high calorie burns, and increased endurance. HIRT is ideal for full-body workouts or upper/lower split sessions and anyone who needs to pack a lot of impact into a short workout.
And since you’re using lighter weights, you don’t even need a spotter. But you might enjoy having a workout partner to amp up the fun.
How can YBells improve your HIRT workout?
HIRT workouts often use light weights like dumbbells, barbells, and free weights. That’s why the YBell is perfect for your at-home HIRT training. Using resistance equipment like YBells in high-intensity structured workouts can result in many highly sought-after benefits such as weight loss, improved cardiovascular fitness, and muscle endurance.
The great thing about using YBells for your high-intensity resistance training is the variety of fitness equipment you’ll have on hand. Having to stop your workout to move between stations or switch out your equipment means adding forced breaks into your routine. Since the goal of the HIRT method is to keep your heart rate up, you want to avoid adding in too many breaks.
With the YBell, you can move from dumbbell to kettlebell to double grip medicine ball exercises and do all of your groundwork like push-ups, push-up rows, and burpees without having to move from a single spot. It’s simply a matter of changing your grip on the YBell.
YBells are especially impressive in a group training environment (whether it’s a training class or just you and your workout partner) because rather than having people at different stations doing different exercises, you can have everyone doing the same exercises simultaneously. This also creates healthy competition thanks to that little competitor in all of us, ensuring that everyone is hitting higher intensity levels.
Considerations for Creating a HIRT Workout Routine
Keep these factors in mind as you create your YBell HIRT routine:
1. Start With a Warm Up, End With Stretching
After stretching and warming up, you want to see how hard you can push yourself for 35 to 45 minutes in a full-body YBell workout. Don’t forget to stretch after your workout for proper muscle recovery.
2. Exercise Selection Matters
If you battle through 20 reps of dumbbell squat presses (about 50 seconds of work for me), your heart rate has shot right up, and your legs and shoulders are probably burning, which is how you’ll know you’re challenging your cardio fitness, muscle strength, and endurance at the same time.
3. Target Different Muscle Groups
To keep working on muscle tone and endurance, select another resistance exercise to add to the routine. Repeating the same dumbbell squat press would be extremely hard, so it’s best to choose an exercise that targets different muscle groups. This is easily accomplished by targeting upper/lower splits and core exercises.
Mixing it up to target different muscle groups ensures that rest breaks aren’t influenced by muscle fatigue. Incorporate upper body exercises like the dumbbell hammer curl press and lower body exercises like the kettlebell rack squat (using YBells throughout). Your lower body muscles are recovering while you’re working out your upper body, and vice versa.
4. Keep Your Heart Rate Up
Resting is important, but you don’t want to rest long enough to let your heart rate drop back down to normal. The goal of a good HIRT workout is to get your heart rate up to at least 80% of its maximum rate.
Keeping your heart rate up leads to a stronger heart, improved cardiovascular fitness, and max calorie burns.
Try the YBell Full Body HIRT Workout
Set a timer for a 50-second workload and a 20-second rest for each exercise below. You can adjust those times according to your fitness level for shorter workloads and longer rest breaks. Remember to keep your intensity level up, regardless of how long your workload is.
1 round = 6 exercises. Aim to do 3 or 4 rounds for a full workout.
- Dumbbell hammer curl squat
- YBell tricep push-up
- Kettlebell rack reverse lunge
- YBell chest burpee
- Medball side drop lunge
- YBell push-up rows