Fitness for Busy Folk

Tag Archive: kettlebell training

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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Exercises Build Chest

How to Perform the Best Chest Exercises at Home

How to Perform the Best Chest Exercises at Home
By Wayne Hopkins

When most people think of building up their chest, they think of exercises that include weight machines and a series of weights which they do have at their own home. However, if you want to build up your chest in your own home along with the rest of your body you have several options that will all allow you to get the best chest exercises without leaving the front door. Contrary to popular belief, you do not have to own a bench press to get the pecs you have always wanted.

The simple push-up

One of the best ways to get started building up your chest muscles is with the basic push-up. Push-ups are a great way to build your chest muscles because while they are one of the best chest exercises, they are also one of the best exercises for other areas of your body as well. Thus, you can exercise many areas of your body at one time which makes a few push-ups well worth your time. Once you get comfortable with pushups you can also advance into more specific styles of pushups that will bring greater rewards.

Click here for More Bodyweight Exercises You can Perform at Home

Kettle balls

Many people forget that kettle balls exist, let alone consider purchasing them for their own use at home. However, due to their weighted design and easy handles you can use kettle balls in place of just about any exercise that you would normally do with a bench press and a bar. Thus, the simple ten dollar purchase can allow you to replicate many exercises at home that you generally need a machine for at the gym which is why they are one of the best tools for the best chest exercises at home.

Click here for More Kettlebell Exercises You can Perform at Home


If you are not quite ready to make the transition to kettle balls, you might consider using a more familiar style of free weights: dumbbells. These are easy to find just about anywhere and can be used for pec crunches, curl ups, and side curl ups which help strengthen your outer and inner chest muscles. Although you may have to take some time to learn the exercises, this tool will open up dozens of the best chest exercises for you at home.

Click here for More Dumbbell Exercises You can Perform at Home

Exercise ball

Admittedly, an exercise ball is not the most masculine form of exercise equipment out there, but it is an effective tool for stretching, toning, and shaping your chest muscles. For an even finish after you complete a set of the best chest exercises, several exercise ball regimes a week will help define your chest and make it easy to work on your pecs while not on the gym. As a perk since the ball is easy to tote around you can pound out a few exercises in front of the television watching Rambo if it makes you feel a little better about yourself!

Click here for More Exercises You can Perform at Home

Wayne has been writing articles for nearly 2 years. Come visit his latest website over at which helps people find the best swing dance shoes and a lot of essential information when looking for dance shoes.

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This article links out to products. If you purchase these products, I get a percentage of the sales. Read my disclaimer.
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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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When You experience Training Burnout, switch to Kettlebells!

The advanced trainee needs to be constantly challenged in order to see results. When I feel bored with my training and nothing seems to get me excited – not interval training, not bodyweight cardio – then I break out the secret weapon.

This method of training is not my own. It’s developed by Kettlebell Coach Mike Mahler, and it’s rightly called “Mental Toughness Training.” Here’s how to design a Mental Toughness workout:

  • Start off with a full body exercise that effectively fatigues the body. Examples include Kettlebell Snatches, Burpees, etc.
  • Do a tough “grinding” movement afterwards. Examples include Turkish Get Ups, and Bent Press.
  • However, don’t do complicated movements such as the Turkish Get Up and Bent Press unless you’re good at mental toughness training. Other alternatives to grinding movements include heavy squats and presses.
  • Start off with 2-3 mental toughness workouts per week.
  • Start off with light loads, and gradually increase both the frequency of your workouts, and the load that you use.

Using these guidelines, lets create some Mental Toughness Workouts. For the following workouts, I’ve used Kettlebells as a way to fatigue the body:

Workout #1:

  • 50 Burpees
  • 5×10 KB Push Press
  • Superset:
    • 3×20 Squat Jumps
    • 3X10 Barbell Cleans

Workout #2:

  • 25 KB Clean and Press
  • Superset
    • 3×10 Barbell Front Squat
    • 3×5 Barbell Military Press
  • Superset
    • 5×5 Weighted Chinups
    • 5×10 Weighted Pushups

Workout #3

  • 25 KB Snatch
  • Superset
    • 5×5 Barbell Clean and Press
    • 5×5 KB Turkish Get Up
  • 5×10 KB Front Squat

Try one of these workouts the next time you need something to truly charge up your workouts. For more intense Kettlebell training, check out Turbulence Training Kettlebell Revolution.

Click here for more information.

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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.

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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.

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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.

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Kettlebell Workout Routines for Fast, Effective Training

Kettlebell Workout Routines were first originally used by Soviet Soldiers to get into incredible condition. Some time in the past decade, American soldiers began to implement Kettlebell workout routines into their regular training.

Since then, Kettlebells have begun to spring up in commercial and private gyms across the country. And now, fitness enthusiasts are starting to use Kettlebells to workout in the comfort of their own home.

If you’re one of these fitness enthusiasts who have purchased a Kettlebell and are looking for some incredible workout routines to get into incredible shape, then I’ve got a great workout to start you off.

This workout requires the knowledge of four movements: press, clean, front squat, bent over row. I’ve always felt that the clean was too easy as a stand alone exercise, so I’ve combined it with the front squat.

Here’s the full workout:

Perform 5 rounds of:

Kettlebell Press, 10 repetitions
Kettlebell Clean and Front Squat, 10 repetitions
Kettlebell Bent Over Row, 10 repetitions

You can perform this routine with either one or two Kettlebells. If you’re still a relative beginner, then you should stick to training with just one Kettlebell for now.

Perform each exercise in the routine with little or no rest in between. Time the entire workout, and try to beat your time the following week. Once you’ve beat your time, add one more round or switch to heavier Kettlebells and repeat.

You can perform this workout 2-3 times per week. But do not keep doing the same routine for more than a month. In fact, you should alternate this routine with another one, just to keep things random and fresh.

For more intense Kettlebell workout routines, check out Turbulence Training Kettlebell Revolution. Click here for more information.

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The Benefits of Kettlebell Programs for Busy People

People are busier than ever, and they’re also fatter than ever. Lack of time and obesity seems to go hand in hand. But this does not have to be the case. The Kettlebell, a unique training implement which originated in Russia, can help you lose fat and build muscle mass while keeping your workouts short and sweet.

Here are the top 3 benefits of Kettlebell Programs for Busy People:

Benefit #1: Workout Anywhere and Anytime you Want

You can literally take a Kettlebell anywhere. And unlike a dumbbell, all you need is one Kettlebell to get an intense workout. Imagine being able to wake up, do an intense Kettlebell workout in your bedroom, then just go on about your day.

Benefit #2: Develop Functional Strength

Functional strength is the kind of strength you can use in your daily life. It’s the kind of strength you use to take out the garbage, lift heavy boxes, and carry your kids.

The unique shape of a Kettlebell is incredible for developing real-life, functional strength. It won’t make you big and bulky like traditional gym exercises. Most gym exercises just make you look good.

Kettlebells make you look and perform good.

Benefit #3: Improved Flexibility and Mobility

Mobility is simply the ability to move. Have you ever seen those big bodybuilders who can barely move around? Well, the muscles that you develop with Kettlebells are functional, which also means that you’ll be able to move around better.

In fact, many athletes use primarily Kettlebells to improve their agility (or, the ability to MOVE faster).

For more information on Kettlebell Training and Workouts, check out Turbulence Training Kettlebell Revolution. Click here for more information.

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Best Kettlebell/Dumbbell Workouts You can Do in your Home

I’ve decided that for the rest of the year, and for most of 2010, I’m going to be sticking to combination Kettlebell and Bodyweight workouts. Take a look at this workout I just completed today, then I’m going to show you where you can get the best Kettlebell/Dumbbell Workouts you can do at home.

Remember, all Kettlebells movements can also be done by a Dumbbell. Some can even be completed by a Barbell. I’ve also included bodyweight substitutions for those that do not have access to equipment:

Superset #1:

  • Clean and Press 3×10 (or Handstand Pushups/Shoulder Pushups)
  • 30 Sec Rest
  • T-Pushups 3×5
  • 30 Sec Rest

Superset #2:

  • KB Snatch, 3×10 (or Squat Jumps)
  • 30 Sec Rest
  • Gorilla Chin, 3×5
  • 30 Sec Rest

Superset #3

  • Bodyweight Squat, 3×20
  • 30 Sec Rest
  • Side Press, 3×5 (Or Uneven Pushups)
  • 30 Sec Rest

Best Home Workouts

As you can see, combining Kettlebell and Bodyweight exercises is tough. For more Kettlebell and Bodyweight superset workouts, check out the Turbulence Training Kettlebell Revolution. Click here for more information.

For those that do not have Kettlebells, you should check out Gladiator Body Workout, which is a combination of Dumbbell and Bodyweight exercises. Click here for more information.

In addition, if you have Kettlebells and Dumbbells, then check out the Turbulence Training Kettlebell-Dumbbell-Bodyweight fusion workout. Click here for more information.

Finally, for bodyweight-only folks, you should check out Coach Lomax’s Workout Without Weights. He shows you over a 100 bodyweight movements you can do in the comfort of your own home. Click here for more information.

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