Extreme Kettlebell Cardio Conditioning
7 Fat Buring Kettlebell Workouts Forest Vance, MS Certified Russian Kettlebell Instructor http://kettlebellbasics.net/
Strenuous physical exercise can be a dangerous activity. There are inherent risks in any physical activity, intense fitness training is no exception. The use of professional instruction is recommended before entering into any type of sport or physical exercise. You should become knowledgeable about the risks involved and assume personal responsibility for your actions. The information contained within this manual may or may not be accurate and is open to interpretation.
He is also a Personal Trainer. Forest Vance.About Forest Vance & The Extreme Kettlebell Cardio Conditioning Program
Forest Vance has a Master of Science in Human Movement and is a Russian Kettlebell Challenge Certified Instructor. KettlebellBasics. If you like these workouts. Blogger. and more on a weekly basis … you can sign up at my main kettlebell training site. CA. and for some reason you missed signing up for my email newsletter.net. From the author: This short report will show you how to use kettlebells – my favorite training tool – for extreme cardio conditioning and rapid fat loss. you'll want to make sure to do so … I send out tons of free kettlebell workouts. Gym Owner. Master of Science. Level II Russian Kettlebell Challenge Certified Instructor
. videos. Author and Fitness Entrepreneur based out of Sacramento.
Kettlebells happen to be a great tool to elevate the heart rate quickly. And if we work at a high – but sustainable – intensity with them for a continuous period.
. and do it for a continuous period of time.Defined
Before we get into all of the Extreme Kettlebell Cardio Conditioning program details. keeping your heart rate to at least 50% of its maximum level … You need a minimum of 20 minutes of continued elevated pulse to get the best results … So – if we elevate the heart rate. we’re good to go – no matter our implements/training tools of choice. work at a reasonable and sustained intensity. utilize large muscles of the body. So my goal with this kettlebell cardio program is to PERMANENTLY change the way you think about cardio … Let’s start with some defining facts about cardio from healthstatus.com: Cardio exercise is any exercise that raises your heart rate … Cardio exercise uses large muscle movement over a sustained period of time..“Cardio” . we get a killer kettlebell cardio workout . catching up on the latest E! channel celeb gossip … Or you might think of running or biking outdoors … But odds are you probably DON’T think of cardio and lifting weights of any kind as one in the same.. a quick question: how do you define “cardio”? It might conjure up images of folks pedaling away on recumbent stationary bikes at the health club.
3) Humans aren’t designed to work this way
. interval-based cardio is the type of training the individual on the right does on a regular basis … low-intensity. That’s why I was excited when I found out that LSD (long-slow-distance cardio) is not the best way to lose fat … 2) It’s unfavorable for “positive” changes in body composition
Perfectly evidenced by the pic above … high-intensity. Which physique would you rather have? I rest my case.Why Interval Cardio Is A Better Solution For Fat Loss
Now that we've defined what “cardio” is … and established that kettlebells are a viable and useful tool for doing it … we're going to talk about the best way to set up your cardio workouts – interval-style! Here are three quick reasons why I hate traditional. long/slow cardio. sustained effort training is the type the individual on the left does for his sport. and why intervals are superior for fat loss and super-human conditioning: 1) LSD cardio is mind-numbing Doing 45 minutes of low-to-medium intensity cardio on a stationary bike or treadmill is seriously boring.
000 years ago. the last draft of which was completed well over 10.To quote Mark Sission of the Primal Blueprint: Humans were just not designed to work for extended periods of time at 80-90% VO2max. Our evolutionary blueprint.
. set us up as great slow-movers and occasional fast sprinters.
respectively) Increasing or decreasing the number of intervals per workout Increasing or decreasing the rest time between intervals
And so. through some unique and fun programming strategies.Interval Cardio Programming
According to an article from Craig Ballentyne (fat loss expert and author of the famous Turbulence Training program on ArticleClick..com.. we're going to incorporate all of these methods into the Extreme Kettlebell Cardio Conditioning program for maximum results in minimum time . Three ways you can switch up your cardio interval workouts include: • • • Increasing or decreasing the length of the interval (while decreasing or increasing the intensity. variety is one of the main keys in your interval program that prevents you from hitting a fat loss plateau.
Set your timer for sixty second intervals. do body rows (see exercise description section) and double the prescribed reps. five sets of 15 handstand push ups and 25 swings with the beast with minimal rest is tough no matter who you are :) On the other hand. For example.
Other Tips/Guidelines • These workouts all about intensity. Do three (beginner) to five (advanced) rounds total of each day's exercise sequence. Complete entire workout in this fashion. if you want to make the workout easier. start over. If you can't do regular pull ups yet. warm-up and static stretch cool down. just regress the exercises (ex. They're very low volume. repeat for sequence. Windmills are a tricky exercise.7 Extreme Kettlebell Cardio Conditioning Workouts
Do all workouts circuit-style – perform the first exercise. Take your time to follow the recommended progression and learn them properly. move on to the next. rest the allotted time. (Meaning you'll end up doing three to five sets total of each exercise) Make sure to perform a SMR/joint mobility/dynamic stretching/etc. Perform prescribed reps of exercise. Knee push ups) and use lighter weights. Rest period is from the time the set is finished until timer goes off for the next 60 second period.
• • • •
. especially at the beginning … so if they're too easy for you. you need to pick harder exercise variations and/or heavier weights.
7 Fat Burning Kettlebell Cardio Workouts (beginner level workouts)
1 12 push ups 20 swings 2 6 rack squats/side 6 pull ups
(intermediate level workouts)
3 10 push ups 15 swings 4 windmills/side 4 4 rack squats/side 4 pull ups 1 TGU/side
(advanced level workouts)
5 10 push ups 15 swings 4 windmills/side 6 lunges/side 6 6 6 2 6 rack squats/side pull ups TGU's/side burpees
(extreme level workout)
7 2 TGU's/side 20 swings 4 windmills/side 6 rack squats/side 6 burpees
2. it's a hip snap.
. not a squat. this movement is like a deadlift. again. This is the movement you need to get down before you move on to a full blown swing. The deadlift and the squat are two very distinct and different movements. The mechanics of this movement are the same as the half swing. If you're doing it right. 3. you can try a ½ swing. When you feel comfortable with the ½ swing. Two things to think about: make sure you're 'hike passing' the weight back between the legs on the downswing. Focus on pulling your butt back behind you with your hip flexors and moving through the hips instead of squatting. the arms are loose and the legs are doing the job of lifting the weight. Try to get the bottom of the kettlebell to face the wall behind you as you hike pass it back. snap the hips and swing the weight up. you can progress to the full swing. the hip snap is just more powerful and the 'bell should swing up to about shoulder height. Start by performing a simple sumo deadlift with the kettlebell between the feet. The knees lock out and the hips come all the way through – the force is then efficiently transferred to the upper body.Exercise Descriptions The Swing
1. Your back should stay completely flat and you should feel a stretch in the back of the legs if you're doing the movement properly. Then. It's not a squat and front raise. Once you have the deadlift down.
This is a highly complex movement. clean. We worked the back of the body with the swing – the hams. 'Punch' up towards the ceiling while rolling on to the elbow at the same time. glutes. As a frame of reference. so I'll break it down into steps for you: 1. This is not only something to practice. Make sure your wrist is straight and you have a firm grip on the kettlebell handle.Turkish Get Up
In contrast to the swing.
3. and back – now we're hitting most of the muscle groups in the front. Grab the 'bell. and roll to your back. and snatch are considered 'ballistics'. the get-up is a slow and controlled movement – it's considered a 'grind'.
This is the first 'half' of the movement.
2. Start by lying on the ground with the kettlebell at your side. explosive movements like the swing. pull it into your body. fast. with no weight to start. and then with weight added as you get better at it. You'll want to learn the movement by getting this part down first. Press the single kettlebell straight up to the sky. Your shoulder blades are pinched together and the chest is 'high'.
. Slowly reverse the motion and return to the ground. hold it. which involves standing all the way up. take a deep breath.but a viable exercise. bring the knee 'through' your hips and to about six inches away from the same hand. and stand up. 4.
Squeeze the glute and come up to a lunge position. I use the ½ get-up in personal training sessions and group classes all of the time. Once you have the ½ get-up down. Next. it's time to progress to doing the complete movement.
and keep the shoulders down and back through the top of the movement. drive the elbows towards the ground. You’ll have to play with your body position a little to get it just right. Start with arms fully extended. the hips and shoulders should stay down and back.
To perform the Beginner Pull-up.Pull-Up/Body Row
The pull-up is your basic upper body pull. lead with the chest. A railing outside would work – I found a perfect bar at a playground for our photo shoot. You can perform this exercise with your palms facing away or palms facing towards you. start by finding a bar about chest high.
The movement is just like a Pull-Up. Drive the elbows down towards the ground.
. Shift your body underneath the bar so that the exercise is challenging for you but not impossible. but your feet stay on the ground.
Sit back as if you’re sitting on a chair. chest is tall. the kettlebell is simply racked on one side. The lower legs should stay completely vertical.Rack Squat
To perform the squat. Weight is back through the heels. In the rack squat. this adds a unique core and stabilization challenge to the exercise. start with your feet between hip and shoulder width apart. Imagine that you are stuck in cement up to your knees. and your toes pointed straight ahead or slightly out.
. and shoulder blades are pushed down and back.
Starting from the ground. Your shoulders are pushed down and back. and thighs should all be in the same plane. the body is nice and straight.Push Up
The basic version of the push-up is performed from the toes. and your glutes are squeezed. your chest. hip.
. abs are engaged.
Start the burpee in a standing position. Jump your feet back and land in a push-up position. but your own body weight.Burpee
The burpee is one of the greatest total-body conditioning exercises of all time. Do a push-up. jump your feet forward and jump in the air. it works nearly every muscle in your body and requires very little space. it can be performed with nothing. Repeat for reps!
and your knee should be tracking over the toe. Make sure the knee doesn’t come out over the toe.Lunge
To perform the lunge. your weight should still be through the heel. take a giant step out. The lower leg position is very similar to that of a squat.
it's a bit tricky to master. Your feet should be pointed to the side at approximately 45 degrees.)
. for “unlocking” the hips. tap the 'bell and stand up. Let the hand slide down the leg. shoulder stability and mobility. Poke your hip out to the side. and a whole lot more … however. The movement in this exercise is coming from the hip and not the torso. (You're imagining you have a kettlebell in your top hand throughout the movement here. Follow this progression to learn the exercise: Weightless Windmill Start with a ketttlebell at the instep of your foot.Windmill
The windmill is an awesome exercise for building core strength.
Bottom-Hand Windmill Same exact movement. now you're simply picking up the 'bell with your bottom hand.
Make sure you tense the glute and engage the core to stand up.
.same principles as the TGU. shoulder is “packed” . Arm is locked.Standard Windmill Same movement – only now the KB is overhead.
com/watch?v=IMQfULpYr3k&feature=plcp Kettlebell basics combo #2: http://www.youtube.com/watch?v=Jy5KPMfe5io&feature=plcp
.youtube.com/watch?v=HhSUfds0z3w&feature=plcp Body weight and kettlebell circuit workout: http://www.youtube.youtube.com/watch?v=VvcS5lrW8x8&feature=plcp Kettlebell Basics Combo #1: http://www.com/watch?v=DfyH74XK-fI&feature=plcp How to do a kettlebell swing: http://www.com/watch?v=5v3nJWp2x7c&feature=plcp 10 minute kettlebell swing + snatch cardio workout: http://www.FV's Top 10 Kettlebell Videos
Here are my top ten kettlebell videos … these are the most popular videos and ones I've gotten the most positive feedback on.Bonus Section Three .youtube. I thought they would be of help to you in your kettlebell fat loss journey.youtube.youtube. How to fix your kettlebell swing: http://www.youtube.com/watch?v=2Fk9ogwfJpc&feature=plcp How to do a Turkish Get Up: http://www.youtube.com/watch?v=z7335soWe8w&feature=plcp Body weight and kettlebell 300 workout: http://www.com/watch?v=xbTQiAcoOvY&feature=plcp Turkish Get Up Progression.youtube.The Half Get Up: http://www.com/watch?v=-3AM0w4bN7c&feature=plcp Best kettlebell Tabata exercises: http://www.
10 workouts.net/premiumworkouts/ . meal planning guides. and 10 weeks to transform your body. http://kettlebellswingsforfatloss.net Premium Workouts mega-bundle.net – Forest's KB blog with weekly updated workouts. and much more. http://30daykettlebellfatloss.Get ALL of Forest's kettlebell workout programs.net/ . http://fvtcoachingclub.com/ .Learn the basics of kettlebell training and become a HardStyle kettlebell swing master.
. body weight training resources. training tips.The KettlebellBasics. http://kettlebellswingsforfatloss.com – The FULL Extreme Kettlebell Cardio Conditioning program that this report is based on.com – Learn how to lose as much fat as humanly possible in 30 days – with kettlebells! http://10x10kettlebells. and more for one low price. videos.com – 10 exercises. http://kettlebell-circuits. videos.Additional Resources