Archives for kettlebell revolution

Best Kettlebell Workout for Fat Loss

Sorry to break it to you, but there is no “BEST” Kettlebell workout for fat loss. However, there is a “BETTER” Kettlebell workout for fat loss. Your Kettlebell training should gradually progress to become more challenging and more intense.

So how do you make a workout become more and more challenging? Well, I like to set little mini challenges up for myself. I’ll start off with a basic workout, and then I’ll design a more advanced version of that workout.

The idea is to gradually add more work to the first workout until I hit my target, advanced workout. Here is an example:

Basic Workout:

3 rounds of:

  • Kettlebell Snatch, 5 reps
  • Kettlebell Turkish Get Up, 3 reps
  • Rest 1 minutes

Advanced Workout:

5 rounds of:

  • Kettlebell Snatch, 8 reps
  • Kettlebell Turkish Get Up, 5 reps
  • 2-Hand Kettlebell Swing, 12 reps
  • Rest 1 minutes

That advanced workout is pretty tough. Especially if you do it with a 50lb Kettlebell. So how can we steadily transition to the Basic Workout to the Advanced Workout? Here’s a sample progression plan:

  • Week One – Perform 4 rounds
  • Week Two – Perform 6 Snatches, and 4 Get Ups
  • Week Three – Add in 10 Repetitions of 2 Hand KB Swing
  • Week Four – Perform 5 Rounds
  • Week Five – Perform the Advanced Workout

Your progression may take longer than 5 weeks. But the bottom line is that a) You’ve created a decent 6-week training program in a matter of minutes, and b) you’ve been challenging yourself so you’ll be stronger, faster, and leaner from where you started out from.

Do this for two other workouts, and you have a great, 3 day per week Kettlebell program that just takes 20-30 minutes per session. Keep yourself educated with the latest exercises and try to invent some new ones along the way.

To continue your Kettlebell education, I suggest picking up a copy of Kettlebell Revolution. Click here for more information

Kettlebell Workout Routines for Women

Women love Kettlebell’s because they do a great job of targeting trouble spots important to women: hips, thighs, and butt. Almost every single Kettlebell movement adequately targets these muscle groups.

But women need to be careful not to overwork these muscle groups. I don’t believe in spot reduction, and when your body burns fat, it burns fat all over your body. If you have significant levels of bodyfat in these areas, make sure you combine your kettlebel workouts with a sound diet.

So what are effective Kettlebell Workout Routines for Women? Well, just as I don’t believe in spot reduction, I don’t believe that you need a dramatically different program for women. For any goal that you have you want to simply modify a basic workout to include movements that target your trouble spots.

For example, here is a basic Kettlebell workout:

  • Kettlebell Row, 2 sets of 5 repetitions, 60 seconds rest
  • Kettlebell Swing, 2 sets of 10 repetitions, 60 seconds rest
  • Kettlebell Overhead Press, 2 sets of 5 repetitions, 60 seconds rest
  • Kettlebell Front Squat, 2 sets of 10 repetitions, 60 seconds rest
  • Kettlebell Chest Press, 2 sets of 5 repetitions, 60 seconds rest

There are a few simple modifications we can make to this workout to make it more effective for women:

  1. Place all lower body movements in the beginning
  2. Add one more lower body movement into the mix
  3. Increase overall volume (sets and reps) of lower body movements

Now, if there is another part of your body you wish to work on, say triceps, then you can certainly add more volume to overhead and chest presses – two great kettlebell tricep movements.

In addition, you can add in tricep pullover or extensions.

As you progress with your training and become more experienced, you will be able modify any workout to suit your needs.

For additional Kettlebell workouts, I suggest picking up a copy of Kettlebell Revolution. Click here for more information

Kettlebell Workout for Runners

When I think of runners, I think of these incredibly skinny, borderline anorexic, weak individuals who do way too much cardio to pack on any lean muscle mass. Sorry, but when I see marathon athletes, that’s what I see.

 

Over the years, almost every single athlete out there has realized the importance of strength training in their athletic regimens. Endurance athletes such runners should add in strength training to increase their lean muscle mass, improve their power, and boost endurance.

After seeing endurance athletes such as Lance Armstrong use Kettlebells in their regimen, endurance athletes are finally starting to embrace Kettlebells as a supplement to their long distance running.

So, what kind of training program should  runner follow? One that increases their explosive power and is opposite of their long distance runs. So we’re talking about heavy, low rep power movements.

Here’s a sample workout:

3 rounds of:

  • Alternating Kettlebell Swings, 5 repetitions, 30 seconds rest
  • Kettlebell Front Squat,5 repetitions, 30 seconds rest
  • Kettlebell Clean and Press, 5 repetitions, 30 seconds rest
  • Kettlebell High Pull, 5 repetitions, 30 seconds rest
  • One Leg Kettlebell Deadlift, 5 repetitions, 30 seconds rest

Why the 30 seconds rest periods after each set? Well I feel that runners need to train at periods of high intensity. So the Kettlebell exercise is their high intensity portion, followed by a 30 second, or low intensity portion.

Runners usually stay at a low to moderate intensity level in their runs without training in the high intensity zone. It’s good to switch things up. In addition, the shorter rest periods makes your body work harder than normal.

I would also recommend adding sprint interval into your training program. You can do this either after your Kettlebell workout, or at a different session. Here is a sample sprint interval workout:

10 rounds of:

  • 30 seconds Sprints
  • 60 seconds Jog

These two workouts should be enough to improve your running speed.

For additional Kettlebell workouts, I suggest picking up a copy of Kettlebell Revolution. Click here for more information

Best Kettlebell Exercises for Fat Loss

Alright, so you know Kettlebell exercises are great for fat loss. But are there certain movements that are better for fat loss then others? You better believe it! We want movements that burn the most fat by increasing your heart rate.

Here they are:

Kettlebell Front Squat

Squats engage a lot of muscle at once, which makes them great for burning fat. To perform this movement, clean a kettlebell and rack it to your shoulders. Place the other hand out in front of your for balance.

Push your hips back and bend your knees. Keep your chest out and shoulders back. Make sure to keep your abs tight and breath normally. Keep pushing your hips back until your thighs are slightly past parallel to the floor.

Return back to starting position and repeat with the other hand.

2 Handed KB Squat

There is also a 2 handed version of the Kettlebell Front Squat. With this version, you simply grab the Kettlebell with both hands on either sides of the handle. This movement will place greater stress on the abdominals.

You can make the movement easier by holding the Kettlebell closer to your body, and more difficult by holding the Kettlebell away from your body with straight arms. Try both version to see which works best for you.

Kettlebell Turkish Get Up

The Turkish getup is a full body movement, which makes it an incredible fat burning exercise. However, it’s also one of the most difficult movements to master. I personally hate it. But it works!

The main idea is lay on your back with a kettlebell held with one hand extended straight out above your head. From this position, you are to get up to standing position while keeping the Kettlebell in this same, locked out position over your head.

The best way to execute this is in the following manner:

  • Lay down on the floor with the Kettlebell in your right hand extended out above your head. To execute the movement, bring your right leg in and use it to pivot to the left. Keep pivoting until your left hand is on the floor behind you.
  • Use your right leg and left arm to move forward. As you continue to drive forward, bring your right leg in and place your left foot forward. At this point, you should be in the bottom position of the lunge.
  • Take a breath and stand up completely. The Kettlebell should be overhead in locked out position at all times. To complete the movement, reverse it so that you are laying back on the ground.

Master these three movements and you’ll be leaner in no time! For additional Kettlebell workouts, I suggest picking up a copy of Kettlebell Revolution. Click here for more information

The Best Kettlebell Workout

I’ve said it many times before. There is no such thing as the “BEST” workout. Then, what’s with the title? Well, that’s really just to draw you in. And apparently it worked because you’re reading this!

I do have a point. Here it is: marketers are using words like “Best” to draw you in and make you believe that their workouts are better then everyone else out there. The truth is the best workout does not exist.

There is only a “better” workout.

Here’s my tip to you: when choosing your workout, try to choose something that’s more challenging then what you’re currently doing. Fitness is a work in progress. It’s a lifetime commitment.

You don’t do it for 3 months and then give up. You don’t stop after you’ve achieved your dream body. It’s forever. If you’re not ready to make that long term commitment, then forget about even purchasing a Kettlebell or training program.

Get serious.

Now that I’ve got that out of my system, lets get into some program design. There is no best way to design a Kettlebell program. And the great thing about Kettlebells is that there are lots of different techniques you can use to design a workout.

You have pyramids, supersets, trisets, interval training, circuit training, rounds training, edt, lactic acid training, ladder training, wave loading, and hundreds of other twists of existing training methods.

So which one do you choose? Anyone. Just choose a training program, and gradually improve upon it. Keep up to date with the latest training techniques by grabbing the latest products put out by world class strength coaches.

Yeah. I’m basically telling you to buy eBooks online. Why? Well why not? It’s cheaper than getting a Kettlebell Coach. And it’s more effective because you can do the workouts at your own pace and time.

There’s no one watching. No one telling you that what you’re doing is wrong. Oh and by the if you ever come across anyone that states that they’re training program is better than what you’re doing right now….ignore them. For some really great Kettlebell workouts, I suggest picking up a copy of Kettlebell Revolution. Click here for more information

Free Stuff

Shah Training Products

Training & Nutrition Resources

Kettlebell Workout for Abs

Kettlebells are great for abs. Almost every single movement you perform adequately engages the abdominal region. By combining direct ab movements such as windmills and around the worlds with indirect ab work such as front squats and snatches, you can develop stronger and bigger abdominals.

 

Getting your actual six pack will be based on how well your nutrition is. Combine high intensity kettlebell workouts with interval cario and a sound diet plan, and you’ll be that much closer to a visible six pack.

Lets go over a basic kettlebell workout you can use to target the abdominal region:

3 rounds of:

  • Kettlebell Figure 8’s, 10 repetitions each side
  • Kettlebell Russian Twist, 10 repetitions each side
  • Rest 60 seconds

Perform this simple superset at the end of your regular Kettlebell workout. Start off with just 1 round, and build up to 3 rounds as you get stronger. Lets go over the movements:

Figure 8

 

  • 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.

Russian Twist

 

  • Sit on the floor with your hands on either side of the Kettlebell, bottoms up. Bottoms up means that the handle of the Kettlebell is pointed towards the ground. You’re holding the Kettlebell upside down with two hands.
  • Keep your elbows close to your body and lean back until you feel like your falling backwards. Twist to the left side, keeping the Kettlebell steady. Extend as far as you can. Return to the middle and twist to the right side.

Make sure you master these two brutal movements before programming them into your workouts. For additional Kettlebell workouts, I suggest picking up a copy of Kettlebell Revolution. Click here for more information

Free Stuff

Shah Training Products

Training & Nutrition Resources

Best Kettlebell Exercises for Women

There are three particular ares that concern women: arms, abs, and legs. I’ll show you the best exercises to target each of these areas.

Two Handed Swing

  • Stand with your feet slightly wider than shoulder width apart. Grab the kettlebell with both hands by the handle. Push your hips back and bend your knees slightly. Keep your back straight and squeeze your shoulder blades.
  • Swing the Kettlebell back between your legs, then reverse the movement quickly. Use your hips to swing the Kettlebell forward as high as possible. Do not use shoulder or arm strength to propel the Kettlebell forward.
  • Let the Kettlebell fall back towards you. Guide it back between your legs and explode forward. The movement needs to be continuous.


Single Leg Deadlift

  • Stand with your feet shoulder width apart. Hold a kettlebell in one hand. You can also do this movement with two Kettlebells. Bend forward at the waist while swinging one foot back behind your body.
  • Keep going until you touch the Kettlebell to the floor. Keep your front knee slightly bent and back straight. Look forward at all times to maintain balance. Return to starting position and repeat on the other side.


Squat Press

  • Stand with your feet shoulder width apart. Clean a Kettlebell up to your shoulder. Push your hips back and bend your knees to perform the squat portion of the movement. On the way up, explode and press the Kettlebell over your head.
  • Immediately rack the Kettlebell and repeat.

These three exercises should be a great start to achieving your goals. However, don’t disregard other body parts such as your bicep, chest, and back. To fix this, I suggest performing pushups and pullups along with the three Kettlebell exercises above for a full body workout.

Here is what a sample workout would look like:

  • Pushups 3×10, 60 seconds rest after each set
  • Single Leg Deadlift, 3×5 each side, 60 seconds rest after each set
  • Pullups 3×3, 60 seconds rest after each set
  • Two-Arm Swing 3×15, 60 seconds rest after each set
  • Squat Press 3×5 each side, 60 seconds rest after each set

Follow this program for 3-4 weeks, then switch it up to a more challenging workout.

For additional Kettlebell workouts, I suggest picking up a copy of Kettlebell Revolution. Click here for more information

Kettlebell Workout for Men

According to Jason C. Brown, creator of KettlebellAthletics.com, the reason why Kettlebells training is becoming so popular because, “It’s user friendly and doesn’t require as much wrist, shoulder, or upper back flexibility as barbells and dumbbells do. You speed your metabolism and burn more calories by adding more total muscle.”

Kettlebell training is hard, but it works. For complete beginners, it’s important to start with the basics. Try and get a spotter or perform the movements in front of a mirror so you can spot yourself.

It’s also a good idea to tape yourself. This way you can review the tape and see what you need to work on. There are also some great programs out there you can grab to help you learn basic Kettlebell moves.

But for the most part, all Kettlebell movements require you to do one thing: to keep your back straight. Everyone that I coach, I tell them to squeeze their shoulder blades. This prevents you from loosing your balance while performing any Kettlebell movement.

Brown also suggests that you, “Keep your weight on your heels during almost all Kettlebell exercises.” This will help recruit your glutes and hamstrings. For sports, this means more strength, power, and muscle mass.

Here’s  great lower body workout for men to use to help them burn fat and build muscle:

3 circuits of:

  • Two Hand Kettlebell Swings, 30 seconds
  • Kettlebell One arm Snatch, 30 seconds each hand
  • Two Kettlebell Front Squat, 30 seconds
  • Rest 60 seconds

This workout only takes 9 minutes to perform, but will be one of the toughest lower body workouts you’ve done. As you can see, Kettlebells allow you to design, short, quick workouts. These short, quick workouts allow you to schedule your program around a busy schedule.

Here are a few tips to help prevent injury while performing Kettlebell workouts:

  • Keep your wrist straight. Most newbies bend their wrist back when lifting Kettlebell. Bending your wrist will cause injury.
  • When performing cleans and snatches, don’t let the bell fall over and hit your wrist. Learn “punching through” and “catching’ the Kettlebell before it hits your wrist.

Free Stuff

Shah Training Products

Training & Nutrition Resources

How To Do A 1-Leg Squat Pistol

One of the most difficult movements to perform is the 1-Leg Pistol Squat. If you can master this exercise, then you’re on your way to more lower body strength, speed, and mass.

Chris Lopez, author of Kettlebell Revolution, helps you do you first 1-leg Squat through the following 3 videos:

Click here to Learn More about Kettlebell Revolution

How Many Celebrities Use a Kettlebell?

You can often tell the popularity of a particular training method or product by how many celebrities use them. Well, here’s a list of all the celebrities that use Kettlebells:

  1. BJ Penn – UFC Fighter
  2. Ed O’Niel – Actor
  3. Reggie Saunders – Pro Baseball Player
  4. Sasha Roiz – Actor
  5. Sylvestor Stallone – Actor
  6. Penelope Cruz – Actress
  7. Paige-Adams Geller – Model
  8. Chris Pontius – Actor
  9. Bruce Lee – Actor
  10. Lance Armstrong – Athlete
  11. Mathew McConaughey – Actor
  12. Jennifer Lopez – Actor
  13. Kim Katrell – Actor
  14. Kim Basinger – Actor
  15. Jennifer Aniston – Actor
  16. Geri Halliwell – Actor
  17. Zach Snyder – Director
  18. Katherine Heigl – Actor
  19. Jessica Biel – Actor
  20. Channing Tatum – Actor

So far, we’ve got 20. I will continue to add to this list as I perform more research. I will also bring you the Kettlebell Workouts that help these celebrities get into great shape.

With all these Celebrities training with Kettlebells, don’ t you think you should include Kettlebell training in your fat loss program?

The best Kettlebell program out there is developed by Chris Lopez. He’s combined his knowledge of Kettlebells and combined it with the famous Turbulence Training style of training, developed by Craig Ballantyne.

The name of the program is Turbulence Training Kettlebell Revolution. It includes everything you need to get started on your Kettlebell fat loss journey including exercise descriptions, workouts, and training information.

There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique.

Click here for more information.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some truly unique ideas using Chris Lopez’s Kettlebell workouts? Start today with the Turbulence Training Kettlebell Revolution program

Click here for more information.

Close