Fitness for Busy Folk

Category Archive: Kettlebells

Burn 20 calories per minute with this ODD workout method


Research from the American Council on Exercise (ACE) has shown that you can burn up to 20 calories per minute with this odd training method. You could burn off last night’s dessert in about 10 minutes…

It’s the highest level of calorie burning you can get – even more than hill sprints.

If you were to do intervals on the treadmill, you’d probably hit a maximum of 16 calories per minute (even with a steep incline).

And I’m proof that this odd little tool works…you see, this past weekend, I cheated on my diet pretty hard – it was Thanksgiving after all –

… yet on Monday, I weighed the same

…and it was because I used this tool.

That’s why you should have this training method in your metabolic fat loss program.

The ACE study – performed on men AND women – also found that this ONE workout method increased their abdominal core strength by an amazing 70%!

They didn’t do crunches, they didn’t do sit ups, they didn’t even do boring planks.

All they did was this one odd workout method.

Use this odd tool to burn MEGA calories and get ripped abs

Use it and lose it,

– Parth

PS – Burning 20 calories a minute allows you to…

…burn off:

– A big chocolate chip cookie in 10 minutes

– A can of soda in 7 minutes

– A light beer or small glass of wine in just over 5 minutes!

Burn 20 calories per minute <= Replace intervals with this

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The Manhattan Beach Kettlebell Workout


Workout Description

Workout will be based on the Tabata 20-10 model. Perform 20 seconds of each exercise, followed by a 10 second rest:

  • Kettlebell Snatches with Left Hand
  • Kettlebell Snatches with Right Hand
  • Kettlebell Goblet Squats
  • Kettlebell Halos
  • Kettlebell Clean and Press with Left Hand
  • Kettlebell Clean and Press with Right Hand
  • Kettlebell Swings

Repeat 1-2 more times

Click here for more intense Kettlebell Workouts!

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The One-Kettlebell Workout

one-kettlebell workout

If there’s one thing a fitness buff should have, it should be a kettlebell. You can do so much more with this seemingly simple equipment. Below is a list of workout that you can do with it:

Kettlebell Swing

The kettlebell swing can be done either by one or both hands. This workout targets the shoulders, hips, glutes, and legs. Begin by standing straight with feet apart. Get hold of the kettlebell with both hands and with palms facing down. Hold the bell in front of your body with knees slightly bent and hips back. In a quick but fluid motion, drive your hips forward and swing the kettlebell. The force should come from the hips and not from the arms. Do 12-15 reps.

Kettlebell Deadlift

You can perform a deadlift even with just a kettlebell. This workout targets the legs, glutes, arms, back, and even the abs. Begin by placing the kettlebell between your feet. Slowly do a squat and grab the handle of the kettlebell with both hands. Rise up with the bell while keeping your glutes and core engaged and your arms extended. Do 12-15 reps while maintaining proper form.

Kettlebell Goblet Squat

This workout is best done after a deadlift. Begin by putting the kettlebell in between your feet. With a rapid motion, pull it up and hold it under the ball or on its sides. With your elbows in, slowly sit on your heels and squat while keeping your spine in a neutral position. Tighten your glutes while keeping this form. Rise up but keep your weight on your heels.

Russian Kettlebell Twists

The Russian kettlebell twists can help strengthen your core, biceps, shoulders, and upper back. This workout begins in a sitting position. Sit upright with your knees bent and legs together. Grab the kettlebell from one side and do a twisting motion by rotating it back and forth on your left and right sides making sure that it touches the ground.

Kettlebell Windmill

This workout hits both your core and shoulders. Start by holding the kettlebell overhead with your feet pointing at 45 degrees away from the bell. If you’re holding the bell on your right, lower your body with your left hand reaching out for your left foot. Do the opposite if you’re holding the bell on your left. Pause before you do it over again on the other side.

The kettlebell may be a glorified dumbbell for some but one cannot deny the multitude of benefits it gives especially for those looking for a quick workout. With the kettlebell, no one’s too busy not to work out.

About the Author

Joann is a multi-passionate freelance writer from Southeast Asia. When not writing, she’s out exploring another city or coming up with new ideas for her projects. She chronicles her travels and adventures at


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The Best Kettlebell Exercise for Each Body Part

Ah, kettlebells! The exercise equipment we love to hate. For those of you a bit confused as to what these kettlebells are, just picture a mini bowling ball with a handle on top. Yes, you have to lift that mini bowling ball as an exercise. You can groan all you want, but these babies are the best equipment you can use when at the gym.

They work your cardio, strength, and flexibility all at the same time. They also target all your body parts, which is a great way to have a proportional and lean figure. To get started, you only need the kettlebells and a lot of mental strength. Pick up the mini bowling ball by its handle and get going with these exercises that target your:


Arnold Press: stand with your feet at shoulder width and bring your kettlebells at chin level with your palms facing your chest. Push both kettlebells over your head while rotating your hands to bring the palms to face the front. Bring the kettlebells back at chin level and that’s one rep.

One Arm Shoulder Press: stand with your feet at shoulder width and hold one kettlebell in your right hand (or the side you want to start with). Curl the kettlebell up at shoulder level with your palms facing out and extend your arm upwards to push the kettlebell above your head. Hold for three seconds and then slowly lower your arm until the kettlebell is at your shoulder level again. That’s one rep.


Bent Over Rows: stand with your feet at shoulder width and your knees lightly flexed. Position the kettlebells a little below the knee level with your palms facing in. Make sure your back is straight and not curved while you maintain this position. Once you’re comfortable, as comfortable as you can be in this position, bring both kettlebells up to your chest level while keeping your elbows tight to your sides. Think rowing position. Then, slowly bring back down the kettlebells to finish the rep.

Renegade Rows: start by placing two kettlebells on the floor at about shoulder width apart. Grasp one in each hand and get yourself in a pushup position with your arms fully extended and your back straight. Make sure that the base of the kettlebells is large enough to keep you balances. Bring one kettlebell up to your chest with your elbows tight to your body, again think rowing position. Bring the kettlebell back down and repeat with the other side. That’s one rep.


Chest Press: lay on the ground, exercise mat or bench, grab two kettlebells and bring them to your nipple level. Your arms should be bent at around 90 degrees. Push both kettlebells upwards while keeping tension in your pecs and hold for three seconds. Slowly bring the kettlebells back down and repeat.

Chest Flyes: lie down on an exercise mat or flat bench, grab two kettlebells and position them just above the ground with your arm flat on the mat/bench. Push both kettlebells up like you’re wrapping your arms around a big tree. Slowly lower the kettlebells, or un-hug the big tree, until you’ve reached the starting position. That’s one rep.


Jack Knife: lay on your back with your arms and legs completely stretched out. Grasp a kettlebell with both hands and put it behind your head, with your arms extended, on the ground. Raise the kettlebell up at the same time as you raise your upper body and right leg. Crunch your abdominal for three seconds and then release by slowly lowering the kettlebell back to its starting position along with the rest of your body. Do the same thing for your left leg and then start again.

Sit Ups With Legs Up: lie down on  your back with your legs in an upward position. Grasp a kettlebell with both hand and place it above your head with your arms extended. Holding the kettlebell position, raise your upper body and crunch up to touch the kettlebell to your toes. Hold for three seconds and then lower the upper body. Keep the legs up though. That’s one rep.


Deadlifts: stand with your feet at shoulder width and hold a kettlebell in both hands with your palms facing in. Squat down (knees behind the toes) and place the kettlebell in between your feet. From this position, extend your legs while keeping your back perpendicular to the floor. Lower the kettlebell back down and repeat from the squat position.

Walking Lunges: stand with your feet together and hold a kettlebell in each hand. Bring your right leg forward and bend down in a lunge position while holding the kettlebells by your side. Hold the lunge position for three second and then bring your left leg back together with your right one. Repeat with the opposite leg. That’s one rep.


Article written by: Sarah Anton

Sarah Anton is a fitness and health expert who’s been on her own fitness journey for more than two years. She’s a professional writer aspiring to guide individuals into a healthier life. You can find out more about her at

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A Minimalist’s Guide to Burning Fat – Kettlebell Sprints

KB Sprints

The following is a guest post by Vince Juron of Humble Predator.

40 minute jog in the park? As Sweet Brown would say, “Ain’t nobody got time for dat!” Not only am I sure you don’t have time for a leisurely jog in the park, I’m sure it’s not commensurate with getting ripped or even the most efficient way to build aerobic fitness. Your busy, high demanding lifestyle requires an optimal method of burning fat in a short amount of time. This is the cornerstone of Shah Training as well as playing a large role in my training.

High Intensity Interval Training

“High intensity intermittent exercise” (HIIE) involves short bursts of all out sprints followed by periods of recovery time. Research has shown that this style of training burns significantly more fat than steady state cardio and has a whole host of other benefits such as elevating growth hormone levels, increasing insulin sensitivity and improving aerobic fitness. However, if you regularly follow Shah Training I probably don’t have to convince you of the benefits of HIIE. I also don’t have to get into the importance of a disciplined diet and fitness regimen. However, I do want to provide an alternative to the monotony of running (sprinting) or cycling: Kettlebells

Kettlebells can be utilized in a sprint style workout in order to obtain the benefits of HIIE while also strengthening the lower back, abs, glutes, and more! I view this method as a sure fire way to compress HIIE and weight training into a 10 minute or less window. I personally love kettlebells because of the no-nonsense way you use them. They don’t require too much thinking, just roll out of bed and start swinging. Coincidentally, I usually recommend doing kettlebell sprints first thing in the morning to take advantage of the fasted state. For more advanced, athletic individuals they can be used in addition to a regular weight training program. Some people also like to finish off or “cash out” of their weight training session with a kettlebell sprint.

Kettlebell sprint method

To implement kettlebell sprints in your routine, start with a 100 rep scheme with 5 sets of 20 reps. Go all out for the 20 reps, rest for 10-20 seconds, and then go all out again. You can also add burpees or sit-ups if you’re really feeling brave. This model will allow you to go all out for those 100 reps, gaining the benefits of HIIE. To scale, give yourself some more recovery time between segments. As you get stronger and faster, increase the weight and/or decrease the recovery time between sets.

Sample workouts

Sample Workout 1:

Warm up, then -

  • 20 one handed swings
  • 20 cleans
  • 20 one handed swings
  • 20 snatches (may need to use less weight)
  • 20 one handed swings

Sample Workout 2:

Warm up, then -

  • 20 goblet squats
  • 10 burpees
  • 20 thrusters
  • 10 sit-ups
  • 20 two handed swings
  • 10 burpees
  • 20 goblet squats
  • 10 sit-ups
  • 20 push press

Editors Note: This was a guest post by Vince Juron of HUMBLE PREDATOR. Check out his site for more workouts and training tips!

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Top 3 Kettlebell Training Programs

Whenever you’re dealing with a lack of progress, the solution usually involves switching things up and challenging yourself with a brand spankin’ new training regimen. When it comes to Kettlebell Training, you have three incredible options:

Kettlebell Challenge Workouts

If all you had was 20 minutes, a single Kettlebell, and your own bodyweight, what would you do? This question is best answered by former football player, certified Kettlebell trainer, and bootcamp instructor Forest Vance.

Vance is the perfect man to answer this question. He deals with clients on a daily basis who have super-busy schedules and minimal time to devote to exercise. He himself is a living testament to the power of short, intense workouts.

In fact, after his football days, Vance’s weight ballooned up to 310 pounds. Once he hit this tipping point, Vance made a commitment to get back into shape.

Forest began implementing all he had learned during his time as an athlete, and ended up losing 64 pounds over the next 7 months! Thats an average of 9.14 lbs of fat loss per month!

That’s quite an incredible transformation!

What Forest realized was that as an athlete, body composition was rarely his first priority. His first priority was PERFORMANCE. This means that every time he walked into the gym, the goal was to do more pushups, or add more weight to his squat, or to run faster.

This performance-based approach is what accelerated his results, and is the approach that Forest Vance uses with all of his clients.

Now, in order to bring this training concept to the masses, Forest came out with “Kettlebell Challenge Workouts.” These workouts make training fun and fast. But most of all, they give you results.

Here is a sample workout from the program:

300 Snatch ‘n’ Swing Kettlebell Challenge

  • KB Snatches

  • Hand-to-Hand KB Swings

  • One Hand KB Swings

  • Two Hand KB Swings

Start with 50 Snatches, any combination you want. Then switch to 50 Hand-to-Hand Swings. When you are finished do 100 One Hand Swings and end with 100 Two Hand Swings. This challenge should be done as fast as possible. This will be tough so try to improve every time you try it!

Prescribed weight for this one – 24k for guys, 16k for the ladies.

To learn more about Vance’s Kettlebell Challenge Workouts, check out (Click Here)

Kettlebell Fat Loss Workouts

The program I am about to introduce is a smart, highly effective way to get into awesome shape…especially when you have a wife, 5 kids, and 2 businesses to run!

Meet…Chris Lopez.

Chris Lopez is Turbulence Training certified, RKC certified Kettlebell instructor, and Toronto’s most sought-after personal trainer. After having his 3rd child, Mr. Lopez discovered the powerful, time-saving ability of Kettlebells.

He teamed up with his best bud and fitness guru Craig Ballantyne of Turbulence Training fame, and created the Turbulence Training Kettlebell Revolution program. This program combines the powerful Turbulence Training fitness philosophy with Kettlebell training to get you fast results in half the time.

Now, the partnership with Craig Ballantyne is something to be celebrated. Craig has been one of my favorite trainers for a very long time. It is actually because of Craig Ballantyne’s endorsement that I picked up this program.

In order for Ballantyne to endorse a product, he needs to KNOW it works. So for 90 days, Coach Ballantyne cautiously observed how Coach Lopez trained his clients.

Now, this might sound somewhat ridiculous, but as Craig began to accept Lopez’s training methods, they began to have debates of fat loss techniques. One very important discussion they had involved determining which exercise was the BEST fat burning exercise.

I personally would have LOVED to listen in on that debate!

Craig Ballantyne began to use Kettlebells in his monthly workouts and the reception was incredible! People started to email him asking him when he was going to come out with a Kettlebell-only routine!

Well, the demand was there, so Ballantyne and Lopez teamed up to bring you the Turbulence Training Kettlebell Revolution! This was actually the first full Kettlebell program I used when I first began training with them.

Prior to Mr. Lopez’s program, I was not following a solid Kettlebell routine. A basically just did a few swings at the end of my regular routine, and tried my hand at learning some other drills.

But really, it was the TT Kettlebell Revolution program that really helped me understand how to best use Kettlebells to achieve your fitness goals. If you want to learn more about this incredible program, then go to (Click Here)

21 Day Kettlebell Swing Challenge

Very simply, the best Kettlebell fat loss exercise IMHO is the Kettlebell Swing. This is why certified instructor Josh Hillis came out with the 21 Day Kettlebell Swing Challenge.

There are many Kettlebell Swing challenges out there. In fact, there is a very famous 10,000 swings challenge out there, where you attempt to perform 10,000 swings in 30 days, or an average of 300 – 350 swings per day.

Performing such a high volume of swings is a very daunting task, and can take up a lot of time, especially for a beginner. After you hit the 20-minute mark, motivating yourself to do another couple dozen swings.

And, by the end of the week, you’re so burned out that you don’t want to even THINK about Kettlebells. Trust me, I have never made it past the 3rd day on such challenges. Either my body gives up, or my mind gives up.

With Hillis’ training regimen, neither body, nor your mind will give up. He has devised a very simple way to get you doing high-repetition Kettlebell swings.

Here’s the secret: INTERVALS

Instead of doing 15-20 sets of 15-20 reps per set, as was my usual approach, performing intervals allows you to focus on technique, and then stop the movement after 15-30 seconds (depending on the length of the interval).

Another problem with such challenges is that after the 5th or 6th set, you get so tired that you begin resting too long. This prolongs the workout, and you lose the cardio benefit of the exercise.

By keeping the rest periods short, you are giving your body JUST ENOUGH rest to recover for the next interval. After 5 intervals, you are spent, and you feel as though you’ve just done 1000 swings.

In other words, get the benefit of 1000 swings without actually DOING 1000 swings.

A second key component to the design of the “21-Day Kettlebell Swing Challenge,” is that you rotate between light, medium, and heavy days. So one day, you workout for 5 minutes, and another day you workout for 15 minutes.

Rotating between light, medium, and heavy days is a tried and true weightlifting technique which allows you to train at a high frequency without getting burned out. Applying this same concept to Kettlebell training is anything short of GENIUS!

As you can see, I am in LOVE with this program. If you’re looking for a quick, 3-week challenge workout to help you lose some stubborn fat, then you need to grab hold of the 21-Day Kettlebell Swing Challenge program here: (CLICK HERE).


The Kettlebell is an incredible training tool. But it’s just a tool. Without the right program, the tool is useless. These three programs are more than sufficient in helping you lose fat, gain muscle, and get into incredible shape!


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How to Make Kettlebell Pyramid Swings Work for You

kettlebell swing We know that high-rep Kettlebell swings WORKS for fat loss. The biggest problem is that performing 500 – 1000 swings within a single workout can be a DAUNTING task mentally and physically. To ease things up, we can organize our workouts in much more manageable sets while still achieving the benefit of high-volume training.

Before we get into this article, you MUST make sure that your swing form is near perfect. Check out the following article to help you with your swing form: 9 Kettlebell Swing Variations

What is Pyramid Training?

Pyramid training is where you progress in an upward manner, and then a downward manner either in weights, or repetitions from set to set. In our case, we will be focusing on repetitions.

How to set up a Pyramid Workout

A pyramid workout is dependent on the total amount of repetitions you wish to do within a workout, along with the total number of sets you wish to do. Time is also a factor, as the more sets you perform, generally the workout will last longer, although this is not the case all the time.

I have created 3 pyramid workouts based on the total number of repetitions you would like to perform:

kettlebell swing The Easy-Breezy 90-Rep Workout 

Tim Ferris, in his book “The 4 Hour Body” claims that one can get into great shape by performing 2 Kettlebell Swing workouts per week. The maximum repetition he recommends is 75. Well, in our workout, we’re doing 90 repetitions, and is a great starting point for someone looking to get into high-rep Kettlebell swing training.

Set One: 10 repetitions
Set Two: 20 repetitions
Set Three: 30 repetitions
Set Four: 20 repetitions
Set Five: 10 repetitions

375 Reps Killer Workout 

You can either do 4 rounds of the 90-rep Swing workout and get up to 360 repetitions, or you can follow this scheme, where you are required to perform 75 repetitions in a row at the top of the pyramid, and get 375 total repetitions.

Set One: 15 repetitions
Set Two: 30 repetitions
Set Three: 45 repetitions
Set Four: 60 repetitions
Set Five: 75 repetitions
Set Six: 60 repetitions
Set Seven: 45 repetitions
Set Eight: 30 repetitions
Set Nine: 15 repetitions

500 Reps of PAIN 

If you thought that performing 75 repetitions in a row was tough, try doing a set of 80 repetitions, followed by a set of 100 repetitions, followed by a set of another 80 repetitions. 500 total reps is no easy task, but if you can get through this, you can get through nearly anything.

Set One: 20 repetitions
Set Two: 40 repetitions
Set Three: 60 repetitions
Set Four: 80 repetitions
Set Five: 100 repetitions
Set Six: 80 repetitions
Set Seven: 60 repetitions
Set Eight: 40 repetitions
Set Nine: 20 repetitions

The Thousand-Rep Goal

There was an article published on T-mag titled “10,000 Swings for Fat Loss.” I attempted to perform this workout, but was unable to even get to 500 reps on my first day. I should have better managed my repetitions, or at least built up to that level.

I recommend building yourself up to the 500 repetition level. This does not just mean that you perform 500 repetitions one, and then never try to do that again. This means that you start off by being able to do 500 repetitions once a week, then 500 repetitions twice a week, then 3 times per week.

You are training your body to build up that tolerance level, while at the same time getting stronger and leaner. 10,000 repetitions in 10 days might be a nice goal to have, but the majority of people simply do not have the physical capacity to survive such a program.

If you do wish to chase the 1,000 repetition goal, then my suggestion is to perform 500 reps first, then do the 90-rep workout. Now you’re doing 590 reps. Once you’re good at that, add the 500 rep workout + the 375 rep workout, so you can now do 875 reps.

Finally, go after the 1000 reps by performing the 500 rep workout twice.

Good luck!

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#1 TOUGHEST kettlebell workout method? (not what you think)

These new kettlebell workouts could be the hardest thing you’ve EVER done.

But if you want serious results, they NEED to be a staple in your long-term workout plan.

They even helped an ex-pro football player friend of mine lose 64 pounds in 7 months, and keep it off for good …

=> See this crazy new kettlebell training method here

You might even be afraid to try these workouts … yet, they’re probably EXACTLY what you need to take your workouts to the next level.

And because you probably “shy away” from these type of workouts, you could be short-changing yourself, and not getting the results that you really could (and should) be.

=> Check out this insane new workout method here

Thanks, and talk soon –


PS – Don’t forget –

Even though you might be a *little* scared of trying this method, do so at your own risk – of missing out on the BEST fitness gains of your life.

=> See this new workout method here

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4 Kettlebell Training Rules To 6-Pack Abs

By: Craig Ballantyne, CSCS, MS

For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.

Combine that with the latest low fat diet and the tedious, slow boring cardio and – voila! Instant 6-Pack Abs.

Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat.  Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.

So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

And the most important rule of all…

4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.

And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.

Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come.  And it will challenge you like no other KB exercise out there.

It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things – like spending time with our families & friends.

But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels?  (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a critical role in getting lean.  After all, it’s still just a matter or calories in vs. calories out – of eat less and move more.

But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!
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. For more information on the Turbulence Training style Kettlebell workouts that will help you burn fat without long, slow cardio sessions, visit

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.
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Kettlebell Figure 8 Abs Exercise

The Kettlebell Figure 8 is one of the many unique abdominal movements you can perform with a Kettlebell. However, I personally believe that almost all Kettlebell movements work your core region.

Here’s how to perform the Kettlebell Figure 8 exercise:

  • Stand with your feet slightly wider than shoulder width apart. Place one kettlebell directly beneath and in between your legs. Keep your abs tight and back straight as you grab the Kettlebell with one hand.
  • Now push the Kettlebell backwards, through your legs and grab it with the other hand. Swing it around to the outside of your other leg, and swing back past through your legs and grab it with the original hand.
  • Think of dribbling a basketball.

The Kettlebell Figure 8 is best done with lower repetitions. It is not like a traditional sit up or crunch, where you need to perform lots of repetitions in order to feel the movement.

In fact, you’ll feel it within the first repetition. Start off slow and get the technique right or else you can very easily injure your your lower back or pull a hamstring muscle. And, just like all Kettlebell movements, do not let theKettlebell control you.

The first time I taught this to a friend of mine, he started swing the Kettlebell violently from one side of his body to the other. I told him to stop, put the Kettlebell down, and practice the movement without the Kettlebell.

Then I gave him a light dumbbell to practice the movement with. Don’t be a macho man (or woman). If you can’t handle the weight, practice it with no weight, and then with a light weight.

For more instruction on Kettlebell exercises, along with some high intensity workouts, check out the Turbulence Training Kettlebell Revolution program. Click here for more information.

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