Category Archives: Kettlebells

21May 2013

Kettlebell for Women: 2 Intense Kettlebell Workouts for Women

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A Kettlebell is one of the best ways of improving your physique, health, and fitness levels. The secret to it’s effectiveness comes from it’s unique structure. The weight is centered below a thick handle, so when you swing it, press it, or snatch it, nearly every single muscle in your body has to work hard to counteract the momentum.

Here are 2 intense Kettlebell workouts for women who want to get started with high intensity Kettlebell training:

Kettlebell For Women Workout #1

2 rounds of:

  • KB 2-arm Swings, 20 repetitions
  • Pushups, 15 Repetitions
  • KB Front Squat, 10 repetitions
  • Pullups, 5 repetitions
  • Rest 2 minutes

Perform this first workout as a circuit. A circuit is where you perform exercises back to back with little to no rest in between each exercise. Rest 2 minutes after the entire circuit is over, then repeat.

Start off with 20 2-arm KB Swings, then move straight onto 15 pushups. If you can not perform 15 pushups in a row, then take a break in between, or substitute the movement for Pushups on Knees.

After the pushups, perform 10 repetitions of KB Front Squats, then complete the circuit with 5 Pullups. If you can not perform 5 pullups, then substitute the movement with Jumping Pullups for higher repetitions.

Rest 2 minutes and repeat the circuit over. Work up to 5 circuits.

Click here for Exercise Descriptions

Kettlebell for Women Workout #2

5 minutes of:

  • KB Overhead Walking Lunge, 10 repetitions (5 each leg)
  • Feet Elevated Pushups, 10 repetitions

Rest 2 minutes

5 minutes of:

  • Squat Jumps, 10 repetitions
  • 2-Arm KB Snatch, 10 repetitions

For this workout, you will alternate between two exercises non stop for 5 minutes. Rest for 2 minutes, then alternate between another set of exercises for 5 minutes non stop.

The first set is the KB overhead walking lunge and Feet elevated Pushups. You feet are elevated on a surface as you perform a pushup. These can be replaced by regular or knee pushups.

The second group is the Squat Jump and 2-arm KB Snatch. Squat jumps can be replaced by regular squats.

Click here for Exercise Descriptions

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

13May 2013

TT Kettlebells

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The Turbulence Training Kettlebell Revolution program is a Fat Loss system developed by Chris Lopez using the famous Turbulence Training system of exercise.
The TT Kettlebells workouts are 10x better than interval cardio for fat loss for a number of reasons. First of all, for many people Interval Cardio is not the most practical solution for training.
If you don’t have treadmill or exercise bike, then you need to find other forms of interval cardio. Bodyweight training might work, but most beginners are unable to even perform a pushup, so that’s out of the question.
Even sprinting requires a track or some wide space. For example, I’ve sprinted in front of my house before. But when sprinting on the sidewalk, you have to watch out for people turning into the block.
Same is true if you sprint on the road. I have a wide, quite road where very few cars come. In the middle, there’s a big painted island where cars arent’s supposed to drive.
I once saw some some bodybuilder jogging in the middle of the road, so I thought it was a good idea to sprint. At first, I was successful at it. However, I realized how dangerous it would be if a car was trying to cross the street.
Sprinting isn’t like jogging where you can slow down, stop and wait for the car to pass.
I’ve previously used jump roping or shadowboxing for my interval cardio, but both of these methods require some skill.
Kettlebell training may be the simplest solution. The unique shape and handle of the Kettlebell provides a better workout that dumbbells. Some of the basic movements are also very easy to learn.
Hence, you can litterally get both your strength and cardio workouts within one workout. So instead of spending 20-30 minutes for strength training, then 25-45 minutes for cardio, you can get both workouts at the same time, and get a nice workout in under 45 minutes.
This will save you tons of time, and will also help you break down lots of barriers you may have as a beginner. And even if you’re not a beginner, Kettlebell training is simple: just pick it up and clean, swing, or snatch it.

For some fat burning and muscle building Kettlebell workouts, check out the Turbulence Training Kettlebell Revolution program. Click here for more information.

12May 2013

Kettlebells Turbulence Workout: 8-Exercise Kettlebell Circuit You can Do in your Apartment

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In the following video, Craig shows you a simple, quick 8-exercise circuit you can do in your apartment. Sometimes when I’m really busy, or it’s too cold out to go to my garage gym, I just train in my bedroom.
Here’s the workout:

  • Kettlebell Squat, 15 reps
  • Pushups, 20 reps
  • Kettlebell Swings, 15 reps
  • “Y’s”, 10 reps
  • Kettlebell Shoulder Press, 8 reps
  • Stability Ball Leg Curl, 25 reps
  • 1-Arm Kettlebell Swings, 12 reps
  • Stability Ball Rollouts, 8 reps
You can substitute the Kettlebell with a dumbbell. You can also use a medicine ball or basketball instead of a stability ball. The feeling is different. In fact, a small medicine ball is more difficult to use then a stability ball.

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

09May 2013

TT Kettlebell

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Chris Lopez, creator of the TT Kettlebell Revolution Fat Loss System, is your perfect example of a busy dad, who’s just got too many things going on with his life.
For example, recently on his blog, Chris stated that while taking care of his five children and nursing his wife, who has the flu, he’s only gotten 6 hours of sleep in the past 2 days.
Despite his situation, Chris is still able to keep himself in shape by following specific nutrition guidelines, and Kettlebell workouts, which he shares through his program.
He even shares the guidelines he uses for himself to develop these intense workouts.  He prefers Kettlebell and Bodyweight fusion workouts (as do I).
In each workout, he sure to include:
  • An Upper Body Push exercise
  • An Upper Body Pull exercise
  • A Bilateral Lower Body Exercise
  • A Unilateral Lower Body Exercise
  • A Metabolic Finishing Component
Following these basic guidelines, Chris can develop a workout that lasts anywhere from 20 to 45 minutes. Of course, how long he workouts is based on how much time he has.
Here is a sample of one of his workouts:
  • 1-Arm KB Thrusters, x8
  • Renegade Rows, x10
  • 1-Leg Split Deadlifts, x8
  • Chinups, x6
  • Pushups, x30
  • 1 Arm Kb Swings, x20
This workout is a full, quick circuit. Perfect for when you’re super busy. Chris uses these workouts when he’s really busy (which, as you can imagine, is most of the time).
His Kettlebell Revolution program is actually much simpler than the workout presented above. There are workouts for complete beginners, and also advanced trainees.
They are based off of the popular Turbulence Training method of exercise, which combines “non-competing supersets” into a full workout program. A non-competing superset is when you perform two exercises back to back with little to no rest in between each exercise.

Click here for more information.

08May 2013

How to Be successful with your Kettlebell Workout

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Achieving success with your Kettlebell workout is easy. The first thing you need to figure out is your goal. Most people workout without sticking to one, singular goal, and end up hijacking their own progress.

A goal does not only have to be “lose fat” or “build muscle.” It can also be something like, “Workout 3 days a week for 12 weeks.” That’s a goal you can easily measure – if you miss a workout, then you’ve failed on your goal.

Also, it puts you in the mentality that “I need to get a workout, even if might not be the perfect workout out there.” The truth is that there is no perfect workout. You learn by actually engaging yourself in a workout program, then making gradual changes along the way as you progress.

The second step is figure out when and where you wish to workout. This goes along with the idea of keeping things consistent.

If you train at the same place and same time everyday, it will become a habit. We are creatures of habit, and if you make a positive habit of working out in the same place and the same time, your body will react.

In fact, your body will WANT to workout. It’s almost like nap time when you were a kid. When nap time came around, you automatically became drowsy since it was a habit instilled by your care taker.

The next thing is to determine how long you wish to workout. Many people just start a workout without any planning, and end up wasting their time for 2 hours. Well, 2 hours, 3 days a week isn’t sustainable, especially if you have other things to take care of (like work, family, and/or school).

Follow these three steps, and you’ll be that much closer to achieving success with your Kettlebell workouts. But if you’re really serious about Kettlebell training, then I suggest you checkout the Turbulence Training Kettlebell Revolution program.Click here for more information.

05May 2013

5 Best Lower Body Kettlebell Exercises You Can Do Anywhere

By: Craig Ballantyne, CSCS, MS
www.KettlebellWorkouts.com

In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat.  But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.

So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective exercises for your lower body that can be done in only a small space with just one or two kettlebells.  Simple, fast, and supremely powerful.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. He has partnered with Chris Lopez to form a completely unique Kettlebell Training program based off of Turbulence Training principles. For more information on the Turbulence Training Kettlebell workouts that will help you burn fat without long, slow cardio sessions, visit www.KettlebellWorkouts.com

If you’re serious about Kettlebell training, then I suggest you check out the Turbulence Training Kettlebell Revolution system.

This is, by far, the best Kettlebell training guide out there on the market, and provides a great introduction to beginners. It also features some great high intensity workouts for advanced athletes.

Click here to Learn More about the Turbulence Training Kettlebell Revolution system.

The Turbulence Training Kettlebell Revolution program will show how to lose fat with kettlebells and build a muscular physique as well. Even if you do not care about getting bigger, all of the techniques on the information packed in this incredible product will teach you how to maximize your fitness with kettlebells and attain the physique that you have always wanted. This program is made for people that love kettlebell training and want to take use Kettlebells to lose fat. This detailed product is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebells lifters. Even if you do not train with kettlebells, all of the technique tips that you learn will carry over to other forms of fitness training.

I have no doubt that you will love this program and have decided to include 4 additional months of Kettlebell workouts, which I will send you via email once you’ve purchased the Kettlebell Revolution workout for only $57. If that is out of your price range, you are in trouble!

Click here to learn more about this $57 Kettlebell Fat Loss program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.
25Apr 2013

4 Steps to Get Started with Kettlebells

Kettlebell training is all the rage these days. However, Kettlebell training is not like most fads. In fact, it’s not a fad at all. It’s more of a revival. You see, Kettlebell training started out many years ago in Russia.

It’s actually one of the oldest forms of training. Kettlebells were first introduced in the U.S. a little over a decade ago, and there are currently many established resources that can help you ease into Kettlebell training.

I’m going to show you four ways to start training with kettlebells properly so that you do not hurt yourself or feel lost.

Step #1: Make it a Part of your Workout

Get a list of some very basic exercises you can perform, then perform one or two of them as part of your workout. For example, if you currently follow a split-training program, then perhaps you can replace your barbell front squat with kettlebell front squats.

Step #2: Practice on your Off Days

For more complicated movements such as the Windmill or Snatch, you can set aside a specific day for practice. This day can be your off day, this way your kettlebell training does not interfere with your regular training.

Step #3: Make it your Only Workout

Once you start to get good at performing the movements, you can make Kettlebell training your primary workout. However, remember that most Kettlebell workouts are full body in nature.

Step #4: Mix it up as a Full Fitness Program

Finally, do what I do, and use Kettlebells as just one of the many tools in my arsenal of fitness. Over the years, I’ve taught myself how to train with barbells, bodyweight, dumbbells, and now Kettlebells.

For better instruction on Kettlebell training, including full workout programs, check out Turbulence Training Kettlebell Revolution. Click here for more information.

20Apr 2013

Kettlebells 101: The Definitive Guide to Building the Ideal Body with Kettlebells

This Kettlebells guide will show you how to achieve your ideal body with Kettlebells with safe and proper technique if you’re a beginner. You will also discover strategies for experienced Kettlebell lifters to bust through any plateau, get ripped, boost your strength, eliminate lower back pain, and much more.

Kettlebells are the most versatile training implement next to Dumbbells because they allow you to target your core with every movement you perform. Kettlebells teach you how to use your entire body as one unit. You will improve your posture, and all your other lifts – including deadlifts, squats, and rows – will improve dramatically.

Can You Get Lean and Ripped with Kettlebells?

Before we even get into the meat and potatoes of this guide, you need to know whether or not Kettlebells actually work. We have already written about this topic here: Can You Get Lean and Ripped with Kettlebells?

Kettlebell Training Guides:

Now lets give you some guides. Instead of providing a single guide for everyone, we’ve broken the guides down based on your level of training and background:

Kettlebell Workouts:

Starting to get a better understanding of kettlebells, and are ready to start using them? What you need a complete training program that will help you get into tip top shape with Kettlebells.

We recommend Turbulence Training Kettlebell Revolution. Click here to read our review of this training program.

13Apr 2013

The Kettlebell Body

When you think of Bodybuilders, you think of big, bulky athletes with low body fats. When you think of basketball players, you think of tall and lean athletes with functional muscles.

But what about Kettlebell athletes? Many people wonder what a traditional “kettlebell body” looks like. Well, a lot of that depends on how you train. If you choose to perform high repetition workouts using lighter Kettlebells, you will develop a thin and lean body.

However, if you perform to focus more on strength, the you will build lean muscle mass with hug shoulders, a thick back, and well-developed legs. This is because the majority of the basic Kettlebell movements train the shoulders, upper back, and legs.

In addition, almost all the movements will train your abdominals, with a handful of chest-specific movements. But since most Kettlebell workouts are done standing up, Kettlebell athletes aren’t necessarily known for their chest muscles.

In fact, it’s not uncommon to see a full Kettlebell program without a single chest movement. You can easily fill in the gap withpushups and pullups, both of which work the chest muscles (yes, pullups do work your chest!)

Another distinct aspect of Kettlebell athletes are forearms. In fact, if you’re a bodybuilder who desires “Popeye forearms” then a couple of cleans and press with Kettlebells should do the trick.

This has to do with the think handle of a Kettlebell. This unique feature of the Kettlebell, along with the cannonball-shape of which the handle sits on, is what sets it apart from a symmetrical dumbbell, and why the Kettlebell feels so much more heavier than a dumbbell of the same weight.

To develop your own Kettlebell Body, check out Turbulence Training Kettlebell Revolution. Click here for more information.

12Apr 2013

4 Effective High Intensity Workout Protocols

I’ve come across a lot of great intense workouts. I have found a pattern in many of the se well-designed workouts, and have decided to give you guys four templates to help you create your own effective high intensity workout. Here they are:

Effective Method One: Rounds for Time

Simply choose two-three exercises you can perform in a circuit, and perform 3 to 5 rounds of the circuit. Time the entire workout with as little rest between exercises/circuits as possible.

Effective Method Two: Maximum Rounds for Time

Choose a particular time limit such as 10 or 20 minutes. Create a circuit, and try to perform as many rounds of the circuit within the given time frame.

Effective Method Three: Station Training

Choose 3 to 5 exercises, or “stations.” Spend a minute on each station, performing as many reps within that minute as possible, then move onto the next station. Repeat the circuit for 3 to 5 rounds.

Effective Method Four: Pyramid Reps

Choose two to three exercises, and steadily increase or decrease the reps per each exercise as the rounds progress.

Use these techniques as part of a full three to four day a week plan, or use them as a once a week challenge workout. The possibilities are endless.

For some really high intensity, hard core workouts, check out the Gladiator Body Workout:

Gladiator Body Workout

  • Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
  • If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
  • The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.

Click here for more information.

11Apr 2013

Russian Kettlebell Strength Training: Virtues from the Past

About a decade ago, Kettlebells were practically unheard of in North America. However, now everyone is asking their trainers, friends, and almost anyone who looks like they work out about Kettlebells.

Today they’re used by fitness enthusiasts, athletes, celebrities, and the military to develop an incredible lean, and well-conditioned body. What most people don’t realize about Kettlebells is that they’ve been around for quite sometime.

Kettlebells are made out of case iron and are shaped like cannonballs with a single, thick handle on top. According to Henry Marshall, a NSCA-certified personal trainer and IKFF and AOS-certified Kettlebell Trainer they are, “one of the best and most efficient fitness tools you can use.”

Marshall also goes onto state that, “American strongmen like Eugen Sandow and the Saxon Brothers trained with them in the early 1900s, too.” In fact, Arthur Saxon was once photographed in 1910 to be lifting 334lbs over his head with one hand at a weight of 204lbs.

The old timers really did know what they were doing. And we’re slowly seeing a re-emergence of old training styles. People are starting to realize that doing a few sets of bench press andflyes is not what we call fitness.

Fitness is all about performance. In fact, old time strong men rarely ever isolated a body part. Arthur Saxon in his book “The Development of Physical Power” wrote: “I shall teach you to judge a man by his capabilities as an athlete, whether a weightlifter, wrestler or not, and not by the measurement of his biceps or chest. … My idea will be, and always has been, to leave the muscles to look after themselves, but I place a premium upon the possession of untiring energy, great stamina and vital power, and a sound constitution.”

That’s a powerful idea. Now, if you want to start training like the old timers, and develop some real fitness without all that bodybuilding and isolation garbage, then I suggest you check out Turbulence Training Kettlebell Revolution.

Click here for more information.

11Apr 2013

4 Principles for Unbelievable Kettlebell Workouts for Women

For the most part, I believe in a very similar set of parameters when it comes to training for men and women. But for Kettlebells, there are 4 principles Women must follow in order to get unbelievably effective Kettlebell workouts:

Principle #1: Don’t Do only Lower Body Movements

Men love to train their upper body. Women, on the other hand, love to train their lower body. Even though the lower body is important, it’s not the only part of your body that should be trained.

Principle #2: Don’t Be afraid of Heavy Kettlebells

You should actually start off light when it comes to Kettlebells. However, once you get used to Kettlebell training, make sure to use a weight that is challenging. No ones telling you to act like a strong man, but at least make sure the weight is challenging.

Principle #3: Don’t Just Train for Endurance

There are numerous Kettlebell training competitions across the country. Women tend to compete in competitions where the goal is to do as many repetitions as possible.

In other words, not enough Women are training for strength and mass. High endurance Kettlebell training is fun and is a great replacement for cardio, but don’t neglect strength and mass training.

Principle #4: Know when to Stop Training

As mentioned earlier, Kettlebells are fun. But that doesn’t mean that you should be performing marathon training sessions. You may not realize it while training, but Kettlebells are engaging a lot of muscle at once.

That muscle needs rest, or else you’ll over train and burn out. You might even lose the gains you’ve been making with your training. In addition, the more over trained you are, the higher your chance of injury.

For more Kettlebell training tips, ideas, and workouts, check out Turbulence Training Kettlebell Revolution. Click here for more information.