Kettlebell and Fitness Training

Combining exercises allows you to get a lot of work done in a short period of time. It's actually my favorite type of kettlebell workouts. Kettlebell exercises, in general, work many muscles all at the same time. When you combine two exercises using kettlebells, it makes it even more intense.

This is a combination exercise that my clients have a love/hate relationship with, lunge squat, lunge squat. I tried to come up with some cool name for this combo but I couldn't think of anything "clean". I've been called some really bad names from the ladies in my kettlebell class for this one. Now that I think about it, it's not just the combination exercise with which they have a love/hate relationship. It's also me and the kettlebells. They hate that I push them so hard with the combination exercises, and that the kettlebells work them more intensely. But they absolutely love the incredible results they get from both, especially this combo exercise. They are seeing long, lean muscle tone in their legs, their hips are sliming down and their glutes are getting hard. They love it.

If you couldn't tell from the title, the exercise goes like this. Start with a shoulder width stance and lunge forward with your right foot. Then return the right foot back to the shoulder width stance where you started. After the lunge, do a front squat. Then do another forward lunge this time with the left foot, and then squat again. That is one rep. You can blast your lower body in a hurry with this exercise. Hold the kettlebell by the horns or in the racked position. Your quads, hamstrings, hips, glutes and even your abs get worked.

To make it even better (that's a relative term) here are two variations:

Variation 1:

See the entire text of the article with accompanying pictures here:
http://www.nofearfitness.com/SampExercises/LungeSquatCombo.php

Anybody who knows me, knows that I'm a big proponent of short but effective workouts. Using the Step Up Press will certainly intensify a workout. You can work every muscle in your body with this one exercise.

Helpful hints:

You may want to start with a lighter kettlebell than you usually press. This exercise extends the range of motion for the press and can make a light kettlebell feel heavy again.

Start with low reps until you get used to the exercise. Your lower back and core get a good workout with this one.

Description:

Start with a 12" to 18" plyo box or sturdy bench. Clean a kettlebell to the racked position on the left side and place your right foot on the box. You'll be working contra lateral or opposite press to step. Shift your weight from your back leg to the right foot on the box and step up by then placing your left foot on the box. Press the kettlebell up overhead at the same time you are stepping up on the box. Lock the kettlebell out overhead. Pull the kettlebell back down into the racked position before stepping back down off of the box, with your right leg first. Do 5-10 reps and then repeat for the other side.

Variations:

Add a clean before each step up press. This really "steps up" the cardio aspect of this exercise and adds a pull exercise as well to balance the press.

Add a front squat after the step up press. If you want to blast your legs even more then add a front squat after the press when both feet are on the floor.

Hold the kettlebell by the horns bottom up (finger, thumb press) and step up press with both hands. This sounds easier than it actually is.

So no more excuses about not having enough time to workout. 10-15 minutes of this exercise and a few sets of swings in between the step up press sets and you are good to go.

See the entire article with accompanying pictures here:
http://www.nofearfitness.com/SampExercises/StepUpPress.php

Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells give me quicker results and more challenging exercises.

The name of the game in fitness these days is intensity. That is, everyone is trying to get the most out of their workouts for maximum results in the shortest amount of time. Kettlebells will provide intensity.

Unlike dumbbells, kettlebells displace weight, so physics forces body awareness and requires you to work against resistance through a longer range of motion. This increases the intensity of your workout and improves flexibility.

See the entire article here:
http://www.nofearfitness.com/articles/KBforwomen.php

If you are running short on time and need to really blast yourself in 10-15 minutes, this is the workout for you. It's short, sweetly brutal, and to the point. And if you don't think a 10-15 minute workout can blast you, then I challenge you to give these workouts a try.

A combination workout consists of combining several kettlebell drills together to make one. Or, you could consider it a super circuit. The drills you choose need to flow together well so it is a smooth transition between each drill.

See the entire article here:
http://www.nofearfitness.com/articles/combworkouts.php