The article "Quick Kettlebell Combos for Fat Loss and Conditioning" talks about fitness, it has been written by Michael Stehle.
Do you ever feel like you have no time to for your workout?
You may think that in order to get a decent workout you need to spend horus in the gym doing multiple sets of curls and bench press, of course followed up by thirty to forty minutes of cardio. Well, fortunately you don’t need to spend hours in the gym blasting your biceps and chest or fotry minutes on the elliptical, unless of course you want to. All you need is 15-30 minutes and a Kettlebell three times a week done in the comfort of your home.
If your goal is to get yourself and keep yourself in great shape, build lean muscle and lose fat, the program I’m about to show you could be impeccable for your hectic lifestyle.The following are sample time- saver workotus that can be performed with one or two kettlebells . If you have never trained with Kettlebells, you will have to be brought up to speed with your technique. I recommend you watch the Russian Ktetlebell Challenge DVD by Pavel Tsatsouline, or look up an RKC in your area by logging on to http://www.Dragondoor.Com. You could also log on to our web site, www.Trainingroomfit.Com and watch our sample training videos.
It will be well worth your time and money for a copule of hours of professional instruction.
This can save you from potential injury as well as exepnsive gym memberships. Of course before engaging in any type of training of this nature you should first consult a physician.
And, before training with kettlebells, there is certain safety conecrns you must consider. Alwyas master the swing before moving on to any other drill.
By mastering the swing, you are assuring that your body is in proper alignment during all other kb exercises.
Porper body tension, breathing, use of hip snap and locking of the knees are crucial. The swing is the foundation of all other exercises to follow and shuold be practiced consistently.
It is included in the dynamic warm-up out lined in this article.I will give you four different workouts: 1 KB workout A and B, and 2 KB worokut A and B. 1KB workout A and B are done with one Kettlebell.
Workout A will be more for a beginner, workout B more advanced.
2 KB workout A and B are performed with two kettlebells, with workout A benig the lesser of the evil. Each traiinng session begins with a warm up. The dynmaic kb warm up will be described below.
Another effective warm up of choice would be jump rope. The goal of the warm-up is to raise the heart rate and core temperature of the body, increasing mobility of muscles and joints in order to prepare for rigorous work.Each session begins with a full body drill preceded by an upper body drill, a lower body, another upper body, and finishing with abs and low back. This is done in order to let your body recover in araes while other areas are being worked.
Train smart, neevr train to muscle failure while using kettlebells, this may compromise form and cause potential injury.
If you feel your technique starting to fade, stop what you are doing and put down the bell.Thirty seconds should be spent at each station with a one minute rest between stations unless you are in decent shape, then take 45 sec. rest and progress down to 30 sec. then eventually to 15 sec. rest between stations. Work up to there rounds with a 2 min.
recovery between rounds. You may not need the full 2 min. if you are in decent sahpe.
Eventually you will want to get through all trhee rounds with a 30 sec. rest between each round. These workouts are designed for tohse who already have kb experience and have completely mastered the kb swing, as well as the breathing and tension techniques outlined in the Russian Kettlebell Challenge. Make sure to log your workouts so you know exactly what you have done and can chart progress.1 KB Workout ADynamic kb warm up
Two hand bottoms up thruster
1 arm row
Tactical lunge
Cry Baby
Superman1 KB Workout BDynamic kb warm up
Pull/catch/squat/press combo
Modified renegade row
Duck unders @ chest high
Kb push up
PlankOf course by right now you have mastered all of the crucial techniques involevd with kb training.
You are proficient with your swings (1 hand and 2 hands); you have mastered the clean, double clean and are comfortable in the rack psoition.
Once you have built up a pretty good strength and conditioning base through wrokouts A and B, and have mastered all of these techniques, it is right now time to blast your body with double kb drills. Here are two different workouts that can be done using the same work and rest format as you did with the single kb drills.2 KB Workout ADynamic warm-up
Clean/ front squat
Kb pushup
Double kb swing
Bent over row
Cry babies2 KB Workout BDynamic warm-up
Clean/squat/press
Renegade row
Double high pull
Turkish half-ups 5/5
SupermansBelow is a list of exercises included in the kb dynamic warm up.
This is an efficient way of preparing you for the kb worokuts. This warm up also helps teach you to stay tight in the abs, low back and glutes.
It is crucial to stay tight in these areas in order to execute the lifts safely and efficiently.Do two to three rounds of:
Halos: 10 each way
Hot Potato: 10 each hand
Hand to hand pass: 10 each way
Low hand to hand pass: 10 each way
Figure 8: 10 each way
One hand swing: 10 each handSo there you have it, four different workotus progressing from less evil to more evil that can be done within a thirty minute time span. Enjoy!Michael is a Cerified Athletic Trainer licensed with the state of NJ, Certified Strength and Conditioning Specialist, and Certified Russian Kettlebell Instructor.
Mcihael is the Head Athletic Trainer at Freehold High School specializing in Sports Medicine.
He has eighteen years of experience in the Health and Fitness field, and has trained a nubmer of pro athletes. He is co-owner of The Trianing Room, Training Center in Avon, NJhttp://www.Trainingroomfit.Com
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