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Ron Mona

@ron.mona_

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Christ-centered husband and dad of 4. Documenting simple systems for busy dads to get stronger, stay grounded, and lead at home.

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15MIN | 1 KETTLEBELL

200 days of trying viral KB videos so busy 40 yr old dads like myself can see if it’s a game-changer or a pain-maker.

Check my review in the comments.

(Today’s kettlebell workout was inspired by a Reel from @whatkaidoes)

🔥 15-Minute Kettlebell Workout for Busy Dads: Build Strength. Feel Good. Show Up.

THE 15 MIN KETTLEBELL WORKOUT: 18KG Bell
3 Rounds | 4:00 Min Work | 1:00 Min Rest

1️⃣ Bicep to chest lift: 10x
2️⃣ Halos: 10x
3️⃣ Shoulder press to tricep extension: 10x
4️⃣ Single Shoulder Squat Press with Twist: 5x/side

👉 Drop a 🔥 and let’s get to work

Ron’s Rating:
💨 Sucking Wind: 5/5 (Muscles tiring and breathing hard)
🧠 Simplicity: 5/5 (Straightforward)
🦵Joint Friendliness: 5/5 (Good Throughout)

Verdict: 5/5. Shoulder and arm burner. Great to push when you only have 15min.

🎯My aim: To follow or create 15-min workouts from viral IG Reels for busy dads that build a strong, capable body with minimal equipment and time.

⚠️ Disclaimer: I’m not a certified trainer. This is my personal experience. Use a weight that’s right for you and consult a professional if you’re new to kettlebell training.

#BusyDadWorkout #KettlebellForDads #StrongDad #KettlebellWorkout #15MinuteWorkout by @ron.mona_

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81

7 months ago

15MIN | 1 KETTLEBELL

200 days of trying viral KB videos so busy 40 yr old dads like myself can see if it’s a game-changer or a pain-maker.

Check out Comments for my review.

(Today’s kettlebell workout was inspired by a Reel from @asgooch)

🔥 15-Minute Kettlebell Workout for Busy Dads: Build Strength. Feel Good. Show Up.

THE 15 MIN KETTLEBELL WORKOUT: 24KG Bell
5 Rounds | 2:00 Min Work | 1:00 Min Rest

1️⃣ Swings 10x
2️⃣ Swing Clean 10x
3️⃣ Goblet Squat 10x
4️⃣ Alternating reverse lunge 10x
5️⃣ Two hand row: 10x
6️⃣ KB close grip push up 10x

👉 Drop a 🔥 and let’s get to work

Ron’s Rating:
💨 Sucking Wind: 5/5 (Breathing hard and needing the full rest)
🧠 Simplicity: 5/5 (Straightforward)
🦵Joint Friendliness: 5/5 (Good throughout)

Verdict: 5/5. Great one to test your pain tolerance

🎯My aim: To follow or create 15-min workouts from viral IG Reels for busy dads that build a strong, capable body with minimal equipment and time.

⚠️ Disclaimer: I’m not a certified trainer. This is my personal experience. Use a weight that’s right for you and consult a professional if you’re new to kettlebell training.

#BusyDadWorkout #KettlebellForDads #StrongDad #KettlebellWorkout #15MinuteWorkout by @ron.mona_

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110

9 months ago

15MIN | 1 KETTLEBELL

200 days of trying viral KB videos so busy 40 yr old dads like myself can see if it’s a game-changer or a pain-maker.

Check out Comments for my review.

(Today’s kettlebell workout was inspired by a Reel from @worthyfitq)

🔥 15-Minute Kettlebell Workout for Busy Dads: Build Strength. Feel Good. Show Up.

THE 15 MIN KETTLEBELL WORKOUT: 24KG Bell
6 Rounds | 2:00 Min Work | :30 Sec Rest

1️⃣ KB Swing: 10x
2️⃣ Side Swing: 10x/side
3️⃣ KB Deadlift: 10x
4️⃣ KB High Pulls: 10x
5️⃣ Single KB Thruster: 10x

🎖️ Extra Credit: AMRAP Single KB Row

👉 Drop a 🔥 and let’s get to work

Ron’s Rating:
💨 Sucking Wind: 3/5 (Good pacing, breathing a little hard and ready to go)
🧠 Simplicity: 5/5 (Straightforward)
🦵Joint Friendliness: 5/55 (Good throughout)

Verdict: 5/5. A great finisher to your day.

🎯My aim: To follow or create 15-min workouts from viral IG Reels for busy dads that build a strong, capable body with minimal equipment and time.

⚠️ Disclaimer: I’m not a certified trainer. This is my personal experience. Use a weight that’s right for you and consult a professional if you’re new to kettlebell training.

#BusyDadWorkout #KettlebellForDads #StrongDad #KettlebellWorkout #15MinuteWorkout by @ron.mona_

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10 months ago

It’s the little things we do each day toward being better. by @ron.mona_

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2 days ago

15MIN | 1 KETTLEBELL

Just a regular dad trying viral/interesting kettlebell workouts and turning them into compact 15-minute sessions.

Because some days you have plenty of time to train… and some days 15 minutes is all you’ve got.

So I’m trying these workouts in a 15-minute format to see how they fit into a busy life—and how I feel when I’m done.

Check my review in the comments.

(Today’s kettlebell workout was inspired by a Reel from @benjamindmueller)

🔥 15-Minute Kettlebell Workout for Busy Dads: Build Strength. Feel Good. Show Up.

THE 15 MIN KETTLEBELL WORKOUT: 24KG Bell
9 Rounds | 1:15 Min Work | :30Sec Rest

1️⃣ Deadlift: 5x
2️⃣ Bent-Over Row: 5x/side
3️⃣ Kettlebell Swing: 5x
4️⃣ Thruster: 5x
5️⃣ Chest-to-Floor No-Jump Burpee: 5x

🎖️ Extra Credit: AMRAP remaining time

👉 Drop a 🔥 and let’s get to work

Ron’s Rating:
💨 Sucking Wind: 3/5 (Breathing steady and with heavier towards the end as I picked up the pace)
🧠 Simplicity: 5/5 (straightforward)
🦵 Joint Friendliness: 5/5 (Good Throughout)

Verdict: 5/5. Great full body and one to push as much as you can.

🎯 My aim: To take kettlebell workouts I find online—or create my own—and see how well they fit into a 15-minute window for busy dads who want to build a strong, capable body with minimal equipment and time.

⚠️ Disclaimer: I’m not a certified trainer. This is my personal experience. Use a weight that’s right for you and consult a professional if you’re new to kettlebell training.

#BusyDadWorkout #KettlebellForDads #StrongDad #KettlebellWorkout #15MinuteWorkout by @ron.mona_

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2 days ago

Sounds a LOT like the lottery to me 🥹

mom entrepreneur, motherhood and business, women in business, ambitious moms, building a business with kids, work life integration, female entrepreneur, business owner mom, entrepreneurship for women by @ron.mona_

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2 days ago

It’s really that simple💪🏾 by @ron.mona_

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2 days ago

15MIN15MIN | 1 KETTLEBELL

Just a regular dad trying viral/interesting kettlebell workouts and turning them into compact 15-minute sessions.

Because some days you have plenty of time to train… and some days 15 minutes is all you’ve got.

So I’m trying these workouts in a 15-minute format to see how they fit into a busy life—and how I feel when I’m done.

Check my review in the comments.

(Today’s kettlebell workout was inspired by a Reel from @jeremyriesen)

🔥 15-Minute Kettlebell Workout for Busy Dads: Build Strength. Feel Good. Show Up.

THE 15 MIN KETTLEBELL WORKOUT: 24KG Bell
8 Rounds | 1:00 Min Work | 1:00 Min Rest

1️⃣ Upright Row: 6x
2️⃣ Halo + Curl: 6x total (3 each direction)
3️⃣ Pullovers: 6x

👉 Drop a 🔥 and let’s get to work

Ron’s Rating:
💨 Sucking Wind: 5/5 (Muscle fatigue and weight made breathing hard and needing the full rest)
🧠 Simplicity: 5/5 (straightforward)
🦵 Joint Friendliness: 5/5 (Good Throughout)

Verdict: 5/5. Great upper body work along with bicep and forearm burn.

🎯 My aim: To take kettlebell workouts I find online—or create my own—and see how well they fit into a 15-minute window for busy dads who want to build a strong, capable body with minimal equipment and time.

⚠️ Disclaimer: I’m not a certified trainer. This is my personal experience. Use a weight that’s right for you and consult a professional if you’re new to kettlebell training.

#BusyDadWorkout #KettlebellForDads #StrongDad #KettlebellWorkout #15MinuteWorkout by @ron.mona_

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3 days ago

15MIN | 1 KETTLEBELL

Just a regular dad trying viral/interesting kettlebell workouts and turning them into compact 15-minute sessions.

Because some days you have plenty of time to train… and some days 15 minutes is all you’ve got.

So I’m trying these workouts in a 15-minute format to see how they fit into a busy life—and how I feel when I’m done.

Check my review in the comments.

(Today’s kettlebell workout was inspired by a Reel from @kettlebellgains)

🔥 15-Minute Kettlebell Workout for Busy Dads: Build Strength. Feel Good. Show Up.

THE 15 MIN KETTLEBELL WORKOUT: 24KG Bell
9 Rounds | 1:15 Min Work | :30 Sec Rest

1️⃣ 2-Hand Deadlift: 8x
2️⃣ 2-Hand Swings: 8x
3️⃣ Goblet Cleans: 8x
4️⃣ Goblet Squats: 8x

🎖️ Extra Credit: AMRAP remaining time

👉 Drop a 🔥 and let’s get to work

Ron’s Rating:
💨 Sucking Wind: 4/5 (Muscle fatigue and last rounds pushing faster)
🧠 Simplicity: 5/5 (straightforward)
🦵 Joint Friendliness: 5/5 (Good Throughout)

Verdict: 5/5. Great full body and one to push as much as you can.

🎯 My aim: To take kettlebell workouts I find online—or create my own—and see how well they fit into a 15-minute window for busy dads who want to build a strong, capable body with minimal equipment and time.

⚠️ Disclaimer: I’m not a certified trainer. This is my personal experience. Use a weight that’s right for you and consult a professional if you’re new to kettlebell training.

#BusyDadWorkout #KettlebellForDads #StrongDad #KettlebellWorkout #15MinuteWorkout by @ron.mona_

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4 days ago

15MIN | 1 KETTLEBELL

Just a regular dad trying viral/interesting kettlebell workouts and turning them into compact 15-minute sessions.

Because some days you have plenty of time to train… and some days 15 minutes is all you’ve got.

So I’m trying these workouts in a 15-minute format to see how they fit into a busy life—and how I feel when I’m done.

Check my review in the comments.

(Today’s kettlebell workout was inspired by a Reel from @everydayheroes.fitness)

🔥 15-Minute Kettlebell Workout for Busy Dads: Build Strength. Feel Good. Show Up.

THE 15 MIN KETTLEBELL WORKOUT: 16KG Bell
3 Rounds | 4:00 Min Work | 1Min Rest

1️⃣ Kneeling Waiter’s Press: 10x/side
2️⃣ Kneeling Clean + Press: 10x total
3️⃣ Kneeling Around-the-World: 6x/side
4️⃣ Zombie Press: 10x
5️⃣ Pullovers: 10x
6️⃣ Horn Curl + Overhead Extension: 10x
5-count lowering phase on both the curl and overhead extension

🎖️ Extra Credit: AMRAP remaining time

👉 Drop a 🔥 and let’s get to work

Ron’s Rating:
💨 Sucking Wind: 3/5 (Muscle fatigue and last round pushing faster)
🧠 Simplicity: 5/5 (straightforward)
🦵 Joint Friendliness: 5/5 (Good Throughout)

Verdict: 5/5. Shoulder, Tricep and bicep burners. Good one to push with lighter weight.

🎯 My aim: To take kettlebell workouts I find online—or create my own—and see how well they fit into a 15-minute window for busy dads who want to build a strong, capable body with minimal equipment and time.

⚠️ Disclaimer: I’m not a certified trainer. This is my personal experience. Use a weight that’s right for you and consult a professional if you’re new to kettlebell training.

#BusyDadWorkout #KettlebellForDads #StrongDad #KettlebellWorkout #15MinuteWorkout by @ron.mona_

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1

6 days ago

15MIN | 1 KETTLEBELL

Just a regular dad trying viral/interesting kettlebell workouts and turning them into compact 15-minute sessions.

Because some days you have plenty of time to train… and some days 15 minutes is all you’ve got.

So I’m trying these workouts in a 15-minute format to see how they fit into a busy life—and how I feel when I’m done.

Check my review in the comments.

(Today’s kettlebell workout was inspired by a Reel from @the20minutemarriage)

🔥 15-Minute Kettlebell Workout for Busy Dads: Build Strength. Feel Good. Show Up.

THE 15 MIN KETTLEBELL WORKOUT: 24KG Bell
4 Rounds | 3:00 Min Work | :30 Sec Rest

1️⃣ Kickstand Deadlifts: 10x/side
2️⃣ Row + Twist: 10x/side
3️⃣ Russian Swings: 20x
4️⃣ Standing or Kneeling Pullovers: 10x

🎖️ Extra Credit: AMRAP remaining time

👉 Drop a 🔥 and let’s get to work

Ron’s Rating:
💨 Sucking Wind: 4/5 (Muscle fatigue and last round pushing faster)
🧠 Simplicity: 5/5 (straightforward)
🦵 Joint Friendliness: 5/5 (Good Throughout)

Verdict: 5/5. Forearm and bicep burners great full body work and one to push.

🎯 My aim: To take kettlebell workouts I find online—or create my own—and see how well they fit into a 15-minute window for busy dads who want to build a strong, capable body with minimal equipment and time.

⚠️ Disclaimer: I’m not a certified trainer. This is my personal experience. Use a weight that’s right for you and consult a professional if you’re new to kettlebell training.

#BusyDadWorkout #KettlebellForDads #StrongDad #KettlebellWorkout #15MinuteWorkout by @ron.mona_

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7 days ago

Did I mention she gave that entire speech in Spanish? 🇲🇽 Get it, Mami. Never lose that fire! by @ron.mona_

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7 days ago