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 weights).

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.

Lauren Brooks

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

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

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.