On Friday we participated in an afternoon kettlebell workshop with our resident kettlebell specialist, John Wild of Orange Kettlebell Club (www.orangekettlebellclub.com)  We covered a bunch of great material.

During one of our intermissions, John demonstrated a little kettlebell juggling.  This is just a sample of his skill.  John's a great coach, a great athlete and we're lucky to have him as part of the team.

Visit his site, drop him a line and check out his videos on YouTube.  In the meantime, keep training hard and enjoy this video.

Jason K.
www.hybridfitness.tv

Check out his site at www.orangekettlebellclub.com.  Feel free to drop him an email and be sure to tell him the Hybrid Fitness guys sent you.

Keep training hard and feel free to post any questions to the comments section. We'll answer them right away.
Jason
www.hybridfitness.tv

copyrights by endres collaborations 2008

Kettlebells provide a workout unlike anything else.  The power of kettlebells can be realized through the use of ballistic exercises like cleans, swings, and snatches.  These explosive exercises strengthen your body from head-to-toe, especially the muscles in your shoulders, back, abs, and legs.  Exercising with a Kettlebell forces you to keep your body tight and focused on the task at hand.  One of the simplest exercises, the swing, requires a full-body motion that provides more benefits in minutes than most workouts do in an hour.

What are the benefits of working with Kettlebells?

• Rapid fat loss
• Functional strength from head to toe
• Look as if you spend all day at the gym without doing so
• Conditioning for the sport of your choice
• Flexibility with strength
• A strong, powerful back to keep you healthy at any age
• Strong, flexible shoulders
• Provides an awesomw workout in half the time of "traditional" workouts

Who should try it?

• Those looking for a new, fun way to get into shape
• Those wondering what Kettlebells are
• Those who have a Kettlebell and don't know what to do
• Athletes and regular people alike
• Anyone looking to get into the best possible shape

MBody Strength is your source for the ultimate full-body workout.  The trainers at MBody Strength are focused on increasing personal fitness through the most efficient means possible.  We know you're busy, that's why we focus on express trainings that give you the same amount of exercise in a fraction of the time of a "traditional" workout.

For more information on Personal Kettlebell Training, Kettlebell Group Trainings, and Kettlebell Workshops contact Bogifit at 714-701-9931.

közte 2-2 TGU
15-15 egykezes swing
2-2 TGU
15-15 egykezes swing
3-3 TGU
25 kétkezes swing

és a végén
20 mp swing 40 mp pihi
30 mp swing 30 mp pihi
40 mp swing 20 mp pihi
50 mp swing 10 mp pihi
1 perc swing

Workout:

And the results:

Anastasia - yellow kettlebell and thick green + thin green bands, Jehangir: blue kettlebell, purple band.

Csütörtökön Mári Tamás RKC tartotta az edzést:
JM
2-2 swing & clean
2-2 fűrész
2-2 TGU
3-3 swing & clean
3-3 fűrész
2-2 TGU
4-4 swing & clean
4-4 fűrész
2-2 TGU
25 swing
5-5 alsó windmill
30 swing
30mp Figure 8
30 swing
5-5 windmill
30 swing
30mp Figure 8
30 swing
30mp Figure 8
Lazítás

Skills: 45# 2 arm swings
WOD: 24kg in

16 kg-os bellel

Joint mobility
3 kör: 10 deadlift
5-5 halo
közte 30 mp pihenő
1 perc pihi
2-2 TGU (oldalakat váltva)
1 perc pihi
20 swing
1 perc pihi
2-2 TGU
1 perc pihi
10-10 egykezes swing
1 perc pihi
2-2 TGU
1 perc pihi
30 swing
1 perc pihi
2-2 TGU
1 perc pihi
15-15 egykezes swing
1 perc pihi
2-2 TGU
1 perc pihi
40 swing
1 perc pihi
Nyújtás

A teljes edzés bemelegítéssel, de nyújtás nélkül 30 perc volt.
Edzés végén a pulzusom 152, 1 perc múlva 104, újjabb perc 92, 10 perc múlva 88.

Szó mi szó elfáradtam!!

dg 55:40

38lb db swings. kipped some of the KTEs. subbed wallball with 45lb thrusters. jumping pullups were chest to bar. get a sub 30 min someday

Regardless, if you are into training for the long run and want to be healthy as well. You have to take time to address your weak links and build up different forms of strength such as muscular endurance. One very fun and effective way to keep training interesting, address your weak links, and take your muscular endurance through the roof, is to incorporate kettlebell training into your routine.

What the heck is a kettlebell? Imagine a bowling ball with a thick suitcase handle on it. Now imagine this apparatus weighing anywhere from 8lbs to 88lbs and you have an idea of what a kettlebell looks like and what weights it comes in. Kettlebells are not a new invention and they have been around for hundreds of years. Many of the legendary old-time strongman used kettlebells such as Arthur Saxon, Eugene Sandow, and Sig Klein. Also, take a look at some old comic books and you will most likely come across some character playing with kettlebells.

Recently, kettlebells have become popular again in the US and worldwide thanks to Russian strength coach Pavel Tsatsouline and Dragondoor publications. According to Pavel, many branches of the Russian Military still use kettlebells as an effective method of keeping their soldiers in tip-top shape. Today, many branches of the US military are beginning to benefit from the power of kettlebell training and many US soldiers even took their kettlebells with them to Afghanistan and Iraq to stay in shape.

So what exactly makes kettlebell training so effective? Glad that you asked. First, kettlebell ballistic exercises such as: the swing, the snatch, and the clean and jerk, teach the trainee how to work his or her body as one unit. This full body strength is critical if you want real world strength that will transfer from your training to your athletic activities. The strength that you build from bicep curls and triceps pushdowns that oh so many bodybuilders love are not going to do much good when someone is trying to take you down in a wrestling match or when you are trying to power your way through tough opponents on the football field.

However, doing exercises that require the involvement of several major muscle groups at once is going to have tremendous benefit for every athlete activity regardless of whether you are a weekend warrior or a professional athlete. Second, authentic Russian kettlebells have thick grips. This turns just about every kettlebell exercise into a grip exercise. My massage therapist noted the other day that my forearms are very thick and contain lots of strong muscle fibers. All that I do for strength training right now is kettlebell training, so obviously that is where the forearm strength is coming from.

If you are a fan of farmers walks, then you will love the extra challenge of holding onto two thick handled kettlebells as you do the all so pleasurable farmers walks. Third, due to the displacement of the weight on a kettlebell, you are constantly working on stabilizing the weight on various kettlebell drills such as: the overhead presses, Turkish get-up, and windmill. This recruits more stabilizer muscles to address weak links. Fourth, many kettlebell exercises such as windmills, bent presses, and side presses, build up your core strength and increase shoulder flexibility. Shoulder flexibility will assist you in athletic activities such as jiu-jitsu and make it easier for you to lockout weights overhead.

Fourth, one of the best aspects of kettlebell training is the fact that kettlebells are portable. I hate training in gyms. In addition to really lame music, gyms are generally crowded when you want to go, don't always have the equipment that you want, and can be costly. In addition, I live in beautiful Santa Monica, Ca and I much rather train at the beach than in some smelly and crowded gym. There is nothing like a breath of fresh air as you engage in a grueling workout. Finally, kettlebell training is fun. Exercises such as snatches and swings are dynamic, challenging, and enjoyable, and when done in high repetitions, they give you a great cardio workout. Kettlebell core drills such as Windmills and Turkish get-ups look really cool and if something looks cool, it is generally fun to do. Kettlebell training is also a fun way to turn some heads and scare some people. What more could you ask for?

Here is a kettlebell only program that you can do two to three times a week for four weeks as a break from your current routine or as an effective way to take your muscular endurance up a notch:

Kettlebell Routine

Monday

Two kettlebell clean and alternating press: 3x5
Alternating kettlebell rows: 3x8 with each arm
Windmills: 3x5 with each arm
One arm kettlebell swings: 3x10 with each arm

Wednesday
One arm kettlebell snatches: 3x10 with each arm
Turkish get-ups: 3x5 with each arm
Farmers Walk* with two kettlebells: 3x200 yard walks

Friday
Alternating clean and press: 3x8
Renegade Rows: 3x8
Double kettlebell windmills: 3x5
Double Swings: 3x10

If you find that three workouts per week is too much for you, then try a Monday and Thursday Split or a Monday and Friday Split. Try the following tips as well to ensure that you recover adequately from each workout:

Stretch all the major muscle groups for 10-15 minutes after each workout

Get a CyroCup and Ice major muscle groups after each workout
Take a cold/hot shower after each workout (30 seconds cold/60 seconds hot)
Have a protein-carb shake immediately after each workout
Get a sports massage 1-2 times per month
Sleep 8-9 hours per night
Relax on your days off and after each workout
After four weeks of the above kettlebell program, you will have no doubt of the effectiveness of kettlebell training. Feel free to stay on the outlined program for a few more weeks or just incorporate a few kettlebell exercises into your regular bodybuilding program. For example, so 1-2 sets of swings as a warm-up or cool down after a few workouts. Or replace your normal ab exercises with Turkish Get-ups and Windmills. The possibilities are endless.

About The Author

Mike Mahler is a strength coach and a certified kettlebell instructor based in Santa Monica, California. Mike has been a strength athlete for over ten years and designs strength training programs for trainees all around the world. Mike has a regular training column in Fightscene magazine (www.fightscene.tv) Mike is also available for strength training workshops worldwide.

I just wish a mainstream media would talk about women tossing around heavy weight, and not getting big! This article talks about women lifting up to 25 lbs, and last year, Jackie Warner (from the show Workout) talked about women starting with 9 lbs and only using up to 18 lbs.

Really?

You wouldn't find athletes lifting light weights. You won't look like an athlete by lifting light. Can't "tone" what you can't have, and you have to build some muscle before you can get that lean, athletic look.

We want to build muscle. More muscle burns more calories. More calories burned equals more weight lost.

See the connection?

Really boost your workout program by changing up how much you lift and the repetition range. There are times when light weights are warranted, especially if you are a true beginner and are just learning the movements of the exercises. However, after about 3 weeks, which is the time it takes for your body to adapt to a new movement, it's time to add more weight.

You won't get bulky unless you're *ahem* supplementing your activities. Or taking an extremely disciplined approach to become a natural bodybuilder. But I doubt any of you are doing that.

When are we going to accept that for women, heavy weight does not equal bulky bodies?

Today was my second day of fitness bootcamp with FitWit. They work you HARD.

In my 2 days as a newbie Fitwit camper, I've learned:

1. What a kettlebell is. Its a rotund cast iron ball with a handle that you use to strengthen your bod. See: instrument of torture.

2. Burpees are to fat girls like dancing was to Reverend Shaw Moore in Footloose. Verboten. Well only for now, at least...until I get my fitness up to speed.

3. I have never known how to perform a proper push-up. I couldn't even do the girly version the right way. My awesome instructor Josh G. suggested that I do the even more modified version of the push-up until I bring myself up to speed. They're called "wall push-ups." And it is what it sounds like. Doing push-ups against a wall. I'll catch up to everyone else eventually. I'm a big 'un. And big 'uns need time, y'all.

4. I will not be able to lower myself on to a toilet seat or chair without a major struggle for at least a week. Seriously. I've never had to weigh the pros and cons of just how seriously I need to tinkle before I take action. Not cute, you guys. Not cute.

BUT despite the hard work and sore muscles, the FitWit staff and fellow campers have been incredibly supportive and very kind. And despite the only half-serious bellyachin', its been a pretty bodacious experience so far.

And I'm looking forward to being totally ripped.

A rundown of missions accomplished to come tomorrow!

Ma futással kezdtem. Mocskos, esős időben 9°-ban: 27:17

Beszereztem még egy kinzó eszközt, egy Gymboss tipusú órát. Különböző időintervallumokat lehet beállítani rajta, így könnyebb a résztávos edzés végrehajtása. Ez hasznos Kettlebell, futás, és evezés közben is.

The non-811 foods I had today were:  tofu, Kashi cereal, and rice with a nutritional yeast "cheese" sauce (it had nutritional yeast, flour, some spices, little bit of oil, and mustard).  The rest of my meals and snacks were all 811 approved (as you will see below).  So that's nothing to beat myself up about, right?  I am just happy that I did not give into any of my dessert cravings.  They were getting to me at one point today, and I had to stop myself and talk myself right out of it.

My DH and I went to Body Pump today.  Oh, I love that class so much!  One hour long of lifting weights to music.  What I would love even *more* would be if my gym had a kettlebell class.  I am going to put in a request for that... I love the kettlebell!

I've been a bit cranking lately.  And I've been feeling really run down and tired.  Not sure if these may be detox symptoms or not?  I just hate to be cranky around my DH.  After all, he is the best husband in the world and only deserves the nicest treatment!  I've been trying to remain calm and not freak out about dumb things.  It's taking a lot of inner control, but I have been proud of myself.

I'm thinking of posting a starting photo of myself that I took the other day.  Not sure if this would be helpful to anyone.  I know that I love seeing before and after photos, as it truly inspires me.  Let me know if anyone is interested.

I have another YouTube Video on Kettlebell. This video took part of my certification with IKFF in Los Angeles, taught and instructed by Steve Cotter and his team. I went to his certification in Singapore but decided to retake my certification and refresh my Kettlebell's techniques with Steve. The cool part of this class was I got to use the official Kettlebells used in competitions. These kettlebells are all in the same size but are color-weighted differently. The Blue ones I'm using in this video are 12 Kg or 26 Lbs each. The handles on all of the Kettlebells will be the same regardless of the weight so you don't have to relearn or readjust when you use different weight of Kettlebell, which can screw up your technique. Check it out. Let me know what you think. More videos to come.

there are some good instructional videos online but I like this one best.

it looks deceivingly easy, doesn't it?
1 pood = 16.38kg

dg 42:33

HSPU ~14 min
Pull-ups ~21 min
Kb swings ~27 min
Sit-ups ~30 min
Burpees

worked out in the new condo gym with my fellow neighbors who were doing bent over tricep extensions, ellipticals, and bicep curls. yeah!

pull-ups were only chin-over-bar because they were done on a universal gym pull down machine, with the bar/handle racked on the top of the machine. difficult to kip because the base of the machine got in the way. regular situps. hspu were hard - mostly in sets of 3s, 2s, and 1s. the first set i could do 5 in a row

i think for many workouts i'm content to finish it under 50 minutes. now that i'm finishing workouts in not-too-long of a time, i should ratchet up the intensity