Enter The Kettlebell Revolution

Enter The Kettlebell Revolution
www.KettlebellWorkouts.com
Chris Lopez, Certified Turbulence Trainer
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Copyright 2009 KettlebellWorkouts.com. All rights are reserved. You
may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.
Disclaimer: You must get your physicians approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limitations. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Kettlebell Workouts. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you dont use Kettlebell Workouts, please follow your doctors orders. Copyright 2009 Kettlebell Workouts
Dear Kettlebell Enthusiast, Welcome to the REVOLUTION. Over the past 15-20 years knowledge in exercise science and human performance has advanced at an alarming rate. In todays gyms, we now have machines, more contraptions and gadgets than we have ever seen. more more
Coincidentally, WE, as a society, are fatter, more out of shape and more confused than ever before. ITS TIME FOR CHANGE. My name is Chris Lopez. Ive been a personal trainer and strength coach for over 12 years and I have witnessed, first-hand, the results that you can get from kettlebell training. Ive been using kettlebells on-and-off for over 15 years now, starting when I was a sophomore in high school. I too got caught up in the gym-going-culture and only until recently did I decide to train with KBs full time again. The reasons I came back? TIME IS SCARCE. Being a busy dad of 5, owning and operating 2 businesses and coaching various teams that my kids play on, I began to notice that time was of the essence. Kettlebell Workouts take, at the most, 30 minutes to completebut I like to compete with myself and try to get done in under 20. I HATE THE GYM. It stinks. Its a pick-up joint. And being in the industry for over 12 years now, I hate seeing what new trainers are doing to their clients. Somebody please tell the 20-year-old with pecs bigger than brains that you dont need to stand on a halfball on one leg and do lateral raises. Shoot me now. Instead, I have KBs at home ranging from 4kg (for my daughter) up to 32kg. I CAN WORKOUT ANYWHERE. I train in my backyard, in my living room, at the park, in the parking lot of my kids school. Kettlebells are portable and you only need 1 of them to get a great workout in. I can safely put one in the car knowing that I have a gym in my trunk anytime I need it. IT LOOKS FRIGGIN COOL. No matter where I am, there is never an instance when someone approaches me and asks me what that thing is. Theres just something cool about swinging, snatching or lifting 72lb cannonball.
Kettlebell training, as ancient as it is, is the FUTURE of training for fat loss, muscle gain and sheer athleticism. Get on board and get ready to change your life. Sincerely,
Chris Lopez, BSc HK Certified Strength & Conditioning Specialist
Workout A Repeat the following circuit 3-5 times. Rest 60-90 seconds between circuits. The objective is to better the time it takes to complete the entire circuit on each successive attempt. 1) 1-Arm KB Push Press x 5 (per arm) 2) KB Front Squat x 10 3) 1-Arm 2-point Row x 10 (per arm) 4) Around the World x 5 each direction 5) 2-Arm KB Swings x 15
Week 1
Week 2
Week 3
Week 4
Attempt #1
Attempt #2
Attempt #3
Attempt #4
Attempt #5
Workout B Repeat the following circuit 3-5 times. Rest 60-90 seconds between circuits. The objective is to better the time it takes to complete the entire circuit on each successive attempt. 1) Double-Hand KB Snatch x 10 2) Overhead Lunges x 10 reps (5 per side) 3) Push-Ups x 10 4) Mountain Climbers x 20 5) 1-Arm Swings x 20 reps (10 per arm, switching arms every 5 reps)
Week 1
Week 2
Week 3
Week 4
Attempt #1
Attempt #2
Attempt #3
Attempt #4
Attempt #5
THE EXERCISES
2-Arm KB Swings
Stand with feet a little wider that hip-width apart holding a KB with 2 hands Brace your abs, push your hips back and bend your knees bringing the KB between your legs Staying braced, thrust your hips forward and swing the KB up with your arms squeezing your butt tight as you fully stand up Keep your abs braced and your arms straight, push your hips back and bend your knees bringing the KB between your legs again to repeat the movement ***NOTE: Its important to note that your hips are the prime mover in this exercise and are responsible for bringing the KB up. The harder your thrust your hips, the higher the KB will go. DO NOT attempt to lift the KB up with your arms/shoulders. Your arms are just along for the ride.
1-Arm KB Swings
Stand with feet a little wider that hip-width apart holding a KB with 1 hand Brace your abs, push your hips back and bend your knees bringing the KB between your legs Staying braced, thrust your hips forward and swing the KB up with your arm squeezing your butt tight as you fully stand up Keep your abs braced and your arms straight, push your hips back and bend your knees bringing the KB between your legs again to repeat the movement
10
2-Arm KB Snatch
Hold a KB with 2 hands, standing up straight with your feet slightly wider than hip width apart Brace your abs hard while pushing your hips back and bending your knees Maintaining your brace, thrust your hips forward, shrug your shoulders and pull your elbows up bringing the KB to face height Once the KB is at face height, flip your thumbs underneath the handle and push the KB up over your head locking your elbows out Lower the weight and repeat of the required number of reps
11
KB Front Squat
Hold a KB with 2 hands at chest height keeping your shoulders down and back and your elbows tucked in Brace your abs, push your hips back and bend your knees descending into a squat. Stop your decent when your thighs reach just below parallel to the ground Push your feet into the ground and drive yourself back up into a standing position, squeezing your glutes at the top
12
Walking Overhead Lunges
Stand up straight, bracing your abs and holding a KB over your head Your elbow must be LOCKED out, your shoulder down and back and the position of your arm that is holding the KB should be directly over your head or even slightly behind the line of your body...NEVER AHEAD OF YOUR BODY Keeping the KB static in the overhead position, lunge forward with your right leg, bending both knees and ensuring that your right foot stays completely flat on the ground Push off your left foot and walk forward so that you are back in the standing position but 1 step ahead of where you started Repeat with the left foot, still holding the KB overhead
13
1-Arm KB Push Press
Standing up, hold a KB tight to your body with your right hand and your elbow tucked in Brace your abs, contract your quads and squeeze your glutes Maintaining your brace, allow your hips to push back and your knees to open slightly and then forcefully contract your glutes and quads again (as if you were trying to jump) As this explosive contraction is happening, forcefully PUSH the kettlebell up over your head and into a locked elbow position The KB should be over your head (or even slightly behind your head) BUT NEVER in front of you Lower the KB back to the starting position and repeat for the recommended number of repetitions
14
1-Arm 2-Point Row
Standing up straight, holding a KB with your right hand and place your left hand on your lower back behind you Brace your abs, push your hips back, bend your knees slightly and bend forward keeping your back straight or slightly extended/arched Start by squeezing your shoulder blades together and then rowing the KB in an archlike motion towards your hip Squeeze your shoulder blades together TIGHT at the top of the motion Release the squeeze (but not the arch in your back) and slowly bring the KB back to the lowest position Repeat for the recommended number of reps
15
Chin-Ups
Grab an overhead bar with a palms up grip for chin-ups or a palms down grip for pullups Hang from the bar so that your elbows are straight and your shoulders are shrugged Start the movement by bracing your abs, then in one motion, depress your shoulders and bend your elbows so that you are pulling yourself towards the bar Even though this is called a chin-up, you should try to pull your chest all the way up to the bar and make sure that your shoulders are fully depressed (not shrugged up)...think "Chest UP" Slowly lower yourself in a controlled manner
16
Mountain Climbers
Get into a push-up position on your hands and toes, bracing your abs Bend your right knee, keeping your toe off the ground and touch your right knee to your right elbow resisting any rotation in the hips of torso Bring your leg back to the starting position and repeat on the other side
Push-Ups Get down on the floor on your hands and toes so that you form a straight line from your shoulders to your ankles Brace your abs and position your hands so that they are underneath your chest, but about shoulder width apart Lower your body by squeezing your shoulder blades together and bending your elbows until your chest is almost touching the ground Push yourself back up and repeat the motion
17
Around the World
Stand up straight with your feet hip-width apart, bracing your abs and squeezing your glutes while holding a KB in your right hand Maintaining your brace and your squeeze, pass the KB to your left hand behind your body, then pass it back to the right in front of your body The idea is to keep your brace and not allow your torso or your hips to rotate or move. Just pass the KB from front to back maintaining your brace the entire time Repeat for the recommended number of repetitions
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Enter The Kettlebell Revolution

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Enter The Kettlebell Revolution

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Enter The Kettlebell Revolution

Chris Lopez, Certified Turbulence Trainer