Kettlebell Circuit Workout

Kettlebell Circuit Workout

The workout is short, but intense it should take only about 20 minutes to complete. All you need is two kettlebells. Kettlebells weighing between 10-20lbs are a good starting weight for women and 35-45lbs kettlebells are good for men. If you don’t have kettlebells, why not? Go get some.

Perform the following 5 exercises in a circuit.

Perform 10-12 repetitions before moving on to the next exercise with little or no rest in between. Complete the circuit 3-4 times, giving yourself 1-2minutes rest in between sets.

1. Two-Hand Swing

Stand with feet shoulder width apart. Hold the kettlebell in front of you with both hands. Now squat down bringing the weight between your legs. Make sure you keep your stomach in tight; you’re weight on your heels and your head up.
Now in the squat position with the kettlebell between your legs, use your glutes, hips, and core to quickly explode up with your arms extended straight out in front and finishing the movement with the kettlebell at chest level. Then repeat the movement.

2. Clean & Press

Stand with feet shoulder width apart. Hold the kettlebell in front of you with one hand. Now squat down bringing the weight between your legs. Make sure you keep your stomach in tight; you’re weight on your heels and your head up.

Now in the squat position with the kettlebell between your legs, use your glutes, hips, and core to quickly explode up. Use your momentum to bring the weight to shoulder height. It’s important that you keep your wrist straight and your elbow close to your body. Now with the kettlebell still at shoulder height perform a half squat and press the kettlebell overhead as your standing up. Then bring the kettlebell back down and repeat the movement.

Thanks to Mike Mahler for the video

3. Single Leg Deadlift

Stand with feet shoulder width apart. Hold the kettlebell in front of you with your right hand. Now lift your right leg behind to a 90 degree angle or until its parallel to the floor as you simultaneously reach down to the floor with the kettlebell. Now use your hamstring and glutes to stand back up. Now repeat the movement.

4. Renegade Row Plus Push-Up

Begin in a push up position, with your hands holding on to the kettlebell. Keeping your core tight perform one push up. Next with one hand perform a row while stabilizing your body on your other hand. Hold for a second then, repeat the same process with the other arm. Then repeat the whole sequence for repititions.

5. Kettlebell Front Squat

Begin by standing with your feet shoulder width apart. Hold the kettlebell from the bottom with both hands at chest level. Now keep your head up, chest out, and shoulders back you will squat down until your thighs are parallel with the floor. Then use your legs to drive back up to standing position. Then repeat.

Kettlebell Workouts For Six Pack Abs

Kettlebell Workouts For Six Pack Abs

Doing countless reps of ab exercises is not what's going to get you six pack abs. No matter how much you train those muscles, it they are covered in a layer of fat they will not be visible to anyone. It won’t make any difference how many sets you do, or if you employ the latest machine or exercise routine fad.

There is only one way to get those six pack abs you so desire, reduce your body fat around your midsection( which happens with total body fat reduction spot reducing doesn't happe), and train those muscles sensibly. There you have it! The secret to building those abs you see on TV and at the gym or beach. Rest assured, they didn’t get them by any other method than this. They didn’t lounge them away, or “build” them. They lost that unwanted body fat and trained the ab muscles underneath.

Stay away from buying into the latest fad you see on late night TV, nor do we have to do endless sets of mind-numbing crunches to get the body we want. In fact, you probably have all you need already. Crunches are good. So are a lot of other exercises. Kettlebells, combined with a sensible fat loss plan, can be used in a total body workout designed to achieve peak physical conditioning and fitness and may well be the best way to get those six pack abs.

As for specific kettlebell exercises that will help you in your quest for the elusive six-pack abs, swings, cleans and snatches, dead lifts, windmills, Turkish Get-ups come to mind first. Any and all of these deliver a massive workout to not only your midsection, but your whole body as well. Done as a part of a routine, they also will go a long way toward fulfilling the cardio aspect that will be necessary to get the fat burning mechanism stoked.

Once you get this process started, and can sustain this type of workout for any meaningful amount of time, you will see the fat start to melt away from the abs area. The key here again is not just the exercises, whichever you choose; it is the combination of hard workouts, sensible eating and sustained effort. Only this will result in the type of abs you’re seeking.

Don’t be taken in by all the claims you may hear and see on TV. There is really only one way to achieve what you’re seeking, and it’s extremely low-tech. Do yourself a favor and stop seeking easy solutions, and save some time in the process.

Kettlebell Exercise workouts can give you that total body fitness. Lose body fat, increase your cardio capacity, strength and energy.

Kettlebell Exercise Workouts - The Kettlebell Training Manual

In my last post I gave you a rundown on the why's and a little on the how's of Kettlebell exercise workouts. Today I want to give you a review of a very informative and educational kettlebell program.





Yes it's a sales plug. But if you are serious about using kettlebell's you might want to read this then you can make your own decision.

Check the bonus workout out at the bottom of the page.

If you want to make sure that you are maximizing the results of kettlebell training or get on the right track from day one, then this kettlebell manual is for you. This manual is for all levels.

The Kettlebell training manual was put together by a guy named Mike Mahler. Let me tell you a little about Mike.

Mike Mahler is a kettlebell instructor and strength coach based in Las Vegas, NV. Mike has been into strength training for over ten years and has enjoyed test driving a variety of training systems over the years. Mike has done over eighty kettlebell workshops since 2002 across the United States and overseas. Some of the locations where Mike has taught kettlebell seminars
include: Washington DC, Los Angeles, Dallas, Boston, New York City, Portland, Oregon, San Jose, Miami and Phoenix.

Mike is well known as one of the leading experts on effective kettlebell training for size, strength, fat loss and conditioning.

In addition to his highly in-demand workshops, Mike is the author of three best-selling kettlebell training DVD's: The Kettlebell Solution for Fat Loss and Mental Toughness, The Kettlebell Solution For Size And Strength and Kettlebell Solutions For Speed And Explosive Strength, as well as two best-selling kettlebell training e-books: The Aggressive Strength Kettlebell Training Manual, The Aggressive Strength Solution for Incredible Kettlebell Training and The Aggressive Strength Solution for Size and Strength.

Ok so you get the picture Mike is perhaps the best when it comes to kettlebell exercise workouts.

The Kettlebell Training Manual - 41 Kettlebell Training Exercises to introduce you to kettlebell training and take you to the next level.

Here is what you will NOT SEE in Mike's manual:

A Boring introduction

Why he wrote the manual

Why you should train with kettlebells

Twenty pages of testimonials

Pitches for other products and services

Anything that insults your intelligence

A ridiculous price

Here Is What You Will Get:

Pictures of forty kettlebell exercises and how to execute them properly

Performance tips to maximize the benefits of each exercise

Three extremely effective programs to jump into action immediately

A user-friendly manual that you can refer to before you execute any kettlebell exercise

A manual that will not collect dust in your closet after a week

The Manual Contains The Following Kettlebell Exercises:

One-arm Kettlebell Clean

Bottoms-up Hang Kettlebell Clean From The Hang Position

Two-arm Kettlebell Clean

Alternating Kettlebell Clean

And Many more

Are you tired of strength training books that promise the world and offer nothing?

I know Mike is and that is why he put together his kettlebell training manual. Originally, he conceived of the idea for his workshop participants. However, Mike soon realized that anyone who trains with kettlebells could benefit from his manual. He wanted to put together something that was 100% pure useful content and 0% fluff. Thus, instead of getting a 300-page book that only has one useful chapter, you are going to get a 50-page manual that has no filler.

Okay the price $19.95

"The Manual was just as advertised - chock full of exercises, no wasted space. The descriptions were straightforward and pretty easy to understand, and the pictures are a good supplement to the text. Moreover, the manual has a good variety of kettlebell exercises to draw from, and there are enough suggested programs included to cover different fitness goals."— Amado Fernandez

Go to Mike's site and take a look around Mike is an interesting guy. I don't reccommend alot of products but this is one of the few that I highly endorse.

The Aggressive Strength Kettlebell Training Manual e-Book

Bonus Workout for you:

Take a kettlebell that you can snatch or swing twenty times without killing yourself and do ten reps with "roadwork." Even if you are not a competitive fighter, "roadwork" is a great way to lose fat and take care of your cardio and muscular endurance in one session. Feel free to vary the exercises as well.

Roadwork Plan A
1st round: Kettlebell Snatches: 10 Reps Each Arm
2nd round: Kettlebell Pass Between The Legs: 20 Reps
3rd round: : Kettlebell Cleans10 Reps Each Arm
4th round: Kettlebell Snatches: 10 Reps Each Arm

Enjoy Jag252

Kettlebell Exercise Workouts For The Busy Woman

Kettlebell Exercise Workouts For The Busy Woman

Many women are very much mistaken that doing kettlebell exercise workouts is not for them
, that it is an exercise for the old time strongmen . Maybe it's the look of the kettlebell you know the bowling ball with a handle attached to it.

Well ladies I’m here to tell you, that nothing could be further from the truth.
Kettlebells can and do have a significant impact on fat and weight loss, gaining lean muscle(you don't have the stuff to get big and bulky) health, strength, and overall fitness.

Kettlebells can help shape, strengthen, tone and promote fat and weight loss as well as any other type of training. Because kettlebells use not only the largest muscles in ths body (legs, back and core) doing kettlebell exercise workouts use many of the stabilizer muscle groups as well.

First you need to get off the idea of being intimidated by the kettlebell ( I know it doesn't look like something a woman would use to exercise with) but you are missing out on a complete workout with a small compact piece of equipment.

My personall opinion is kettellbell's and weight training are a guy's domain and women are supposed to do yoga, pilates and take aerobics classes. That's fine but if you want shorter more effective and efficient workouts give kettlebells a try.

The key is to get started, and for that we need a little knowledge.

While the traditional method of fitness for women includes endless aerobic classes and weight sessions consisting of many reps with light weight, these are precisely the opposite of what you want to do if you are interested in fat and weight loss, getting stronger, having more energy and flexibility and upping your fitness levels.

You need heavyweight's, low reps, and in the case of kettlebell training, the cardio benefits of kettlebell exercise workouts is built in. This type of training lends itself to a more functional kind of strength.

Instead of having the ability to lift light weight's for endless amount's of reps.you’ll find that the core strengthening, cardio benefits and overall energy level increase provided by kettlebell
training will be a heck of alot more useful in day to day life, and get it done in much less time.

Many women are still under the misconception that by training with heavy weights they will gain too much muscle mass and start to look masculine.

Not true.

I already told you you don't have the stuff for that. What stuff? Women don’t naturally possess the testosterone to build that kind of mass.

Men have ten to fifteen times the testosterone levels that women do, and that coupled with a massive calorie intake and incredibly hard work( and steroids) will build that kind of body for some men.

For women, you’ll simply gain much more strength, and a lean, sexy physique.

Some of the more basic exercise for women( or guy's) to start with would include the swing,
dead lifts, squats, a basic clean, and the Turkish Get-Up.

There are many types of swings and squats to do, both one and two
handed. It’s best to start with one kettlebell, at least until you get the hang of handling them.
There is a learning curve with kettlebells so as with any exercise program take it slow to start with and get proper instruction.

Try to work out with kettlebells three days a week. You only need 15-20 minutes for kettlebell workouts.

Make sure you emphasize safety, and take care not to go too fast
too soon. Most women start out with a 18 pound kettlebell, though some
who are stronger can handle the 26 pound version. When you are new to
lifting this kind of exercise, particularly in lifts over your head,
err on the side of lighter kettlebells until you’re sure of yourself
and your grip is strong.

Kettlebell training for women can and does bring a whole new level of cardio fitness, fat and
weight loss, strength and overall physical conditioning but you have to start. There are alot of benefit's to kettlebell exercise workout's. It is not the end all to weight and fat loss, building lean muscle or developing limitless cardio fitness but it's a great step.

Weight training, Kettlebell exercise workouts and some Interval training gives you a great variety to keep you interested so your workouts don't get stale.

Try 2 days a week of weight training, 2 days of kettlebells and do some interval training.

Even you will be amazed by the results.

The
Kettlebell Training Manual e-Book Jag252