Busy Women Training With Kettlebells

Let me introduce Lauren Brooks (that's her in the picture WOW look at those big bulky muscles from lifting those heavy kettlebells).

Sorry I couldn't help myself.

Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren is certified as a Personal Trainer by the American Council on Exercise, as a Russian Kettlebell Instructor by RKC, and a Certified Clinical Nutritionist.

Lauren has experience working with men and women of all ages, and all fitness levels, and has over six years of experience as a personal trainer.

Meet Lauren Brooks

The The Ultimate Body Sculpt and Conditioning with Kettlebells
will get you in tip top shape no matter what your fitness background is. And, of course, it's especially great for moms trying to shed that baby weight and get in better shape than before their pregnancy

Don't let age stop you from training with kettlebells. Included in this DVD is Lauren's 52 year old female client, Robin Duncan. She has a sculpted, lean and powerful body stronger than most 20 year olds-all from the use of kettlebells.

You get:

A Fast-Start Course in 15 crucial fat-burning, body-strengthening kettlebell and bodyweight exercises-so even a complete beginner can rapidly achieve the weight loss and toning she is looking for. Discover powerful classics like:

1. The Two Handed Swing
2. The Overhead Swing
3. The Suitcase Deadlift
4. The Squat Thrust
5. The One Arm Clean
6. The Front Squat
7. The High Pull Catch, and Squat
8. The Russian Twist
and a whole lot more
Then you get:

Lauren's Follow-along Fat Blast Workout, Low to Medium Intensity. 12-15 minutes long and can be repeated twice if you want to really shed those unsightly extra pounds in a hurry.

Plus:

Lauren's terrific Follow-along Sculpt and Conditioning Workout, Medium to High Intensity. 40 minutes.

The Ultimate Body Sculpt and Conditioning with Kettlebells

The Kettlebell Swing Challenge Are You Up For It?

I wanted you to check this out because I thought it was not only very cool but a killer fat burning and conditioning workout using kettlebell swings. I saw this on the Calgary examiner.com site. It started on the Kettlebell Planet <==click the link to see the workout) site by Nathan Donahue. What Nathan is doing is hitting 200 kettlebell swings a day for the month of November. Sorry gang I dropped the ball on this one I should have seen it and brought it to you sooner. But it is a great challenge.

So with that regardless there is no better time than right now to get started. So why don't we get something going here 200 kettlebell swings a day. Are you up for it? Just imagine with the holiday feasts coming not gaining that extra weight over the holiday's. No new years resolution to make (and probably not keep). So let me know comment at the end of the article, go check out Nathans site and see how he is doing it.

Join fitness blogger Nathan Donahue in his quest for two hundred kettlebell swings a day for the whole month of November. True, it is already well into the middle of the month, but if you start today, you can still get in well over two thousand swings. Doing two hundred of anything in a row is hard work, both physically and mentally. This is one reason that the two hundred a day program is a great workout.

Continue Reading Here The Kettlebell Swing Challenge Are You Up For It?

The New Year is here and let's put the cookies and mince pies down and get back to work. I hope you are truly motivated to get your training back on track. One way to do that is have a GOAL, or pick an area where you'd like to see an increase in strength, endurance or flexibility. Or maybe it's just to lose those 10 pounds you gained over the holidays. Well%u2026 I'm here to help you set your goals and achieve them.

I'm going to start by making some assumptions. Whether or not you relate to them, if you follow my tips you'll get RESULTS. We're going to focus on the lower core, the hips and legs. No I'm not talking "Thigh Master", but REAL HARDCORE TRAINING that will get you the results you're looking for.

You may have heard that the swing is the FOUNDATION of Hardstyle Kettlebells. It is, and for good reason. Working the hips, butt, and legs dynamically with explosive power burns the fat and gives you an unparalleled cardio workout. Swings, simple and brutal should be your basic program. The swing workouts can be done on alternating days to really hit it hard or after your strength training. There is so much information out there on working your swings, take your pick but DO them.

KEEP IT SIMPLE, sets, ladders, time, whatever works, but make sure you get them done EACH week.

Now on to the other good stuff, lower body strength training. I'm going to focus on a superset of lower body drills. Here is a quick and simple lower body killer that doesn't take very long. Move from one exercise to the next with as little rest as possible.

Goblet or Front Squat 8-10 reps

One- Legged Dead Lift (Right-side only) 8-10 reps

Goblet or Front Squat 8-10 reps

One- Legged DL (Left-side only) 8-10 reps

Rest and repeat for a total of 2-3 super sets.

Finish with 10 Good Mornings (done very slow and tight)

This is just one example of a simple complex set of layering 2 drills to really target certain muscle groups. Moving from single leg to both legs gives the body a sense of a rest without really resting. You can use 1 kettlebell or 2 for either drill. If you're starting to fatigue, you can drop a rep from each set as you go.

Of course if you have the Kettlebell Goddess DVD, follow the Goddess workout Callipygos for a great leg and butt workout!

If you don't think 11 minutes is enough for fat burning give this workout a try. I bet you will change your mind.

To see the workout please go to 11 Minute Kettlebell and Bodyweight Workout

I wanted to post the kettlebell workout I did yesterday at home using 1 kettlebell. I was rushed but what better to use than kettlebells for a fast full body conditioning workout. I used 3 exercises:

1A) Kettlebell Swings

1B) Kettlebell Snatch

1C) Burpees (bodyweight only)

As you can see I did the workout in a circuit meaning I did each exercise one after the other (10 reps each) Then took short rests of 30 -60 seconds.

I set my
Gymboss Interval Timer
for 15 minutes and went to work (after my warm-up of course)

That's it short sweet and to the point. Kettlebells ya gotta love them. Today is weight training day. So I will be hitting this kettlebell workout again on Saturday. I will have more time so I might add some stair climbing (holding on to my kettlebell of course) Saturday.

Just goes to show you with kettlebells you don't need a lot of time or equipment and get a great workout. Give it a try and let me know what you think.

Talk to you soon Joe

Come on ladies! Are you sick of watching men do pull-ups and you can't even do one? I know I was!

As a fitness coach I stay current with the latest developments. I am always looking for workouts to stay in shape that are not only effective, but also fun.

Since most of my clients are more concerned with having a lean physique than with developing real strength, it's been a challenge to convince them that training for strength is an excellent way to become leaner.

Many women have the illusion that if they even glance at free weights, they will end up looking like Arnold's long lost twin sister. As a result, women flock to aerobics classes and exercise machines every year with the hope of discovering the holy grail of fat loss.

I do not have to tell you what the end result is. Think I am being too harsh? Go to an aerobics class today and take a mental note of the class. Now go back in a month and take a look at the results. See what I mean? Results that are noticeable do not come from just cardiovascular exercise.

Make no mistake about it, the best way to get a lean, sexy, and a well defined physique is with heavy weights and low reps. Why? Read the rest of the article to find out. I am also going to go over what I believe is the most effective form of weight training for women and what it did for me.

By the time you get to the end of this article.........

Please Continue Reading At Womens Fitness Lifestyle With Lauren Brooks

The unique value of kettlebells is derived from ballistic (fast exercise) work such as: snatches, swings, cleans, and jerks In addition, to giving your incredible muscular endurance when done in high repetitions, with a proper nutrition plan any excess fat that you have will burn off rapidly.

How do women benefit from kettlebell training?

Fat Loss (kettlebells provide intense fat burning workouts)
Strong bones and joints (load-bearing workouts)
Strength without bulk
Endurance and stamina of marathon runners (without the running)
Muscle balance and function (promotes proper body mechanics)
Confidence to handle anything that life throws your way

Please go to Kettlebell Workouts Not Just For Guy's

Let's look at incredible fat burning kettlebell exercise to add to your arsenal: the kettlebell one-arm snatch.

The great thing about the one-arm kettlebell snatch is that it is very easy to learn and does not require as much coordination as the much more difficult Olympic barbell snatch.

The kettlebell snatch is a unique exercise because it can be used to build explosive strength and power, strength endurance and, when performed for high repetitions, will build incredible stamina.

The kettlebell snatch is a great lift to get the heart rate way up and burn as many calories as possible in a short amount of time. They are hard, but they produce results. By doing a lot of kettlebell snatches you will burn fat, and tighten up your legs, stomach, back and shoulders.

To continue please go to The Kettlebell Snatch Fat Burning Extreme

The Ultimate Body Sculpt and Conditioning with Kettlebells

Here is a sample kettlebell exercise workout to get you started. Just to keep it simple for beginners, I would recommend 1 minute rests between each set.

If you become fatigued to where you lose your form, I advise you to stop immediately or go down to a lighter weight. If you are looking for higher intensity do one set of each exercise without stopping, then take a 1-2 minute break after all are completed and repeat 3-5 times.

Monday:

One Arm Clean 3x6 on each arm
Front Squat 3x8
Two Arm Swing 3x20

Wednesday:

Turkish-Get Up 2x3 per side
One-Legged Deadlifts 3x5 per leg
One Arm Swing 2x15 on each arm

Friday

Double Clean 2x5
Double Front Squat 2x5
Turkish-Get Up 2x3 per side
Alternating Swings 3x15 per arm

So there you have it. Real strength and power exercises with weights for women and men that will get you that lean physique and real strength.

Don't be surprised if your athletic performance improves after 4 weeks of adding this type of training in to your life. There are endless possibilities of fun and extremely difficult things you can do with kettlebells.

The Ultimate Body Sculpt and Conditioning with Kettlebells

Kettlebell Training is a highly optimized way of burning fat fast, but without a proper nutritional diet, all the training in the world will do you no good. So, what is the perfect diet to compliment Kettlebell Training you ask?

The honest truth is that there is no real "diet" that you should follow to get lean using kettlebell workouts.

Remember, the whole purpose of the Turbulence Training Kettlebell Revolution is to help you simplify your lifestyle, and that includes your workouts and your nutrition. It isn't about measuring protein portions or referring to the glycemic index every time you think about eating.

Please continue reading at Healthy Eating

Kettlebell training has become perhaps my favorite workouts. Why? You get not only a total body workout for conditioning, fat loss, lean muscle gain not to mention cardio in a very short (20 minute) workout.

I am a long time weight training guy and I still love my weight training workouts. I just started using kettlebells about 7 months ago. kettlebell training has a whole different affect on your body.

To continue reading please click Kettlebell Workouts

I get tons of emails from kettlebell trainees on how to structure kettlebell workouts for getting bigger and stronger.

Many trainees make the mistake of doing too many exercises; apply improper use of volume; and use flawed training frequency. Training frustration is soon to follow with the inevitable lack of progress from not having a clear target.

When designing a program, you must consider that you can only be good at so many things. Thus, one of the keys to designing an effective kettlebell program for strength and size is to keep things simple and focus on doing a few things well.

Moreover, your balanced development is critical a s is proper exercise selection. Lets get into some key ingredients for maximizing a kettlebell program for size and strength.

Exercises

The first you need to do is focus on are exercises that provide the most bang for you buck. I like to break down a full body workout into five categories. Pick one pressing exercise, one pulling exercise, one exercise for the quads, one for the hamstrings, and one core exercise.

This ensures that the entire body is getting a workout and prevents trainees from focusing too much on one area. For example, men like to focus on the upper body and women like to focus on the lower body. To avoid imbalances and being mistaken for a California bodybuilder, focus on working the entire body and pick one exercise per category.

Lets discuss each category.

1. Pressing:

A pressing exercise will take care of the shoulders, triceps, and depending on what you pick the chest as well. Here are some kettlebell pressing exercises to choose from:

The Double Clean and Military Press (clean before each press)
Double Military Press
Double Sots Press (Shown with 1 arm)
Alternating Military Press
Floor Press
Alternating Floor Press

2. Pulling:

Pulling exercises are a necessity to ensure balanced development for the upper body. Moreover there is a synergy between pulling and pressing muscles. The better you get at pulling, the stronger your pressing will be and vice versa. Here are some excellent pulling exercises for you to choose from:

Pull-ups with a kettlebell attached (use a dipping belt)
Renegade Row
Double Bent Over Row
Alternating Bent-over Row

3. Quads:

To avoid looking like a California bodybuilder you need to work on the legs. Even if you do not care about leg development; if you care about upper body development you need a strong foundation. I have had online clients that blast through pressing plateaus by increasing leg strength. You body is only as strong as you weakest link.

Build a strong foundation with the following exercises:

Double Front Squat
Double Lunge
Suitcase Squat
Double Front Box Squat

4. Hamstrings:

The next critical area is the back of your legs. You need to balance the quad development from the squats with some hamstring exercises. In addition, if you are an athlete, you need strong hamstrings for explosive strength and speed. Choose from the following:

Double Swing
Double Clean
Double Snatch
One Legged Squat

5. Core:

The last important area to cover is the midsection. The midsection is the hook that connects the lower body to the upper body and if your core is weak so is your entire body and you will not be as strong as you could be with a well-developed powerful midsection. Choose from the following list:

Double Windmill
One-arm Windmill
Turkish Get-up
Turkish Get-up Sit-up

Program Design

Now we have all of the bases If your main goal is to get bigger and stronger then split your workouts into upper body and lower body and workout each area two times per week

Thanks To Mike Mahler For This Article

Want a fast fat loss and conditioning workout to do in 10-15 minutes?

Try this Kettlebell Swings first do in the range of 10-20 seconds (you will have to judge for yourself based on your fitness level).

Once you have done your Kettlebell Swings go right into doing Burpees (don't rush these go at a comfortable pace). Take a short break and continue.

You don't need to go all out all the time on this workout go at a comfortable pace you will be amazed at the fat loss and conditioning you will get from this very simple workout.

Give it a try and let me know what you think.

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