Copyright 2011-2013. Integrated Fitness Solutions, LLC. All Rights Reserved.
com. Not only that. Master Kettlebell Instructor. Iʼve helped thousands of people all over the world help transform their bodies using kettlebells as a Master Instructor with the RKC – the worldʼs first kettlebell instructor certification – where Iʼve actually taught others how to be kettlebell instructors since 2006. stronger. Why’s it called that?
Copyright 2011-2013. All Rights Reserved.Hey there! Congratulations on downloading this complimentary kettlebell fat loss program! Iʼm Geoff Neupert. Iʼve been able to help men and women just like you shed thousands of pounds of ugly and unwanted body fat with my kettlebell fat loss programs. So once again. LLC. Now scroll on down to the next page to get started with “Kettlebell Blast” – your complimentary kettlebell fat loss workout. congratulations to you on taking this first step in your transformation to a leaner.
. Integrated Fitness Solutions. healthier you by downloading your copy of this complimentary fat burning kettlebell workout called “Kettlebell Blast!” I look forward to helping you in your journey so never hesitate to reach out and contact me at geoff@kettlebellsecrets.
dizziness. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. The exercises and dietary programs in this program are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. aptitude. injured. It is strongly recommended that have a complete physical examination if you are sedentary. high blood pressure. See your physician before starting any exercise or nutrition program. If you experience any lightheadedness. LLC. Please discuss all nutritional changes with your physician or a registered dietician. Donʼt perform any exercise without proper instruction. or shortness of breath while exercising. and do not take risks beyond your level of experience. Integrated Fitness Solutions. you must talk to your physician before starting any exercise program. Donʼt lift heavy weights if you are alone. including Kettlebell Blast. or diabetes. Always perform a warm-up prior to all forms of training. stop the movement and consult a physician. be sure that your equipment is well maintained. or if you are over 30 years old. This program is designed for healthy individuals 18 years and older only. or fatigued. inexperienced. These recommendations are not medical guidelines but are for educational purposes only. training and fitness.
. Before practicing the exercises in this workout. If your physician recommends that you not use Kettlebell Blast.
You must get your physicianʼs approval before beginning this exercise program. if you have high cholesterol. please follow your Doctorʼs orders. if you are overweight. If you are taking any medications. All Rights Reserved.
And you’re going to do that from the comfort of your own home in about 20 minutes a day. The researchers concluded: “. According to a recent Danish study* of somewhat overweight young men who exercised for 13 weeks.. Ploug T. doi:10.
Copyright 2011-2013. they may even be counterproductive.00141.2012. I know that may sound kind of corny and maybe even borderline “hype-y. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise--a randomized controlled trial in overweight sedentary males. 2012 Sep 15. You donʼt need to do long workouts in order to burn fat. All Rights Reserved.”
*(Am J Physiol Regul Integr Comp Physiol.. A moderate dose of exercise induced a markedly greater than expected negative energy balance. three days per week.)
In fact.1152/ ajpregu. the kettlebell is hands down one the best exercise modality for burning large amounts of calories in minimum time.303(6):R571-9. more exercise was not better for weight loss.” but itʼs really one of the best ways to describe the feeling you get from doing these types of workouts. Auerbach P. a similar body fat loss was obtained regardless of exercise dose.Why’s this program called “Kettlebell Blast?” Because you’re using a kettlebell to literally ignite your body’s fat-burning processes and blast away your unwanted fat. Rosenkilde M. Integrated Fitness Solutions. while a higher dose induced a small but quantifiable degree of compensation. Reichkendler MH. Sjödin A.
. how can it possibly help me get rid of my stubborn fat? Iʼm glad you asked. In fact. Stallknecht BM. Look. I know what youʼre thinking – 20 minutes doesnʼt seem like enough. LLC. One group exercised 60 minutes per session and the other 30 minutes. according to another recent study done by researchers at the University of Wisconsin**.
Spending time using the foundational. you accomplish 5 very important things: 1. . Remember: The stronger the foundation. Combining in some [relatively] familiar bodyweight exercises. Ph. La Crosse. your workouts donʼt have to be long to be effective at achieving the results you want – a leaner. All Rights Reserved. Therefore. we can argue that you can never have too much practice with the 2H Swing. The more complex something becomes.8 calories per minute). when compared to two of the most popular forms of exercises for fat loss – the Boot Camp model (9. 1. LLC.-]
Copyright 2011-2013.. yet highly powerful kettlebell exercise – the Two-Hand Swing (2H Swing). the easier it is to break. ACE Matters Research Reports. kettlebells burn more than DOUBLE the amount of calories!
** (John Porcari. One of the most often overlooked keys to any fat loss program is simplicity. and the harder it is to fix when something goes wrong (more variables). (Even if youʼre familiar with kettlebells and the 2H Swing. it will be very challenging for you. timeefficient workouts into your busy schedule with as little complexity as possible.
. M. University of Wisconsin. This prepares you to do more advanced kettlebell exercises safely and effectively without getting injured.How much is “large amounts?” Up to 20. Itʼs the foundation for all your other kettlebell work. It helps you manage fatigue so you don’t feel like your gonna die.D. Integrated Fitness Solutions. stronger. “Kettlebell Blast!” is designed specifically to help you get quick.2 calories per minute or over 1200 calories per hour! To put that into context.S. and Chad Schnettler. You practice your kettlebell technique with the 2H Swing.) 2. By doing this. the stronger the structure you can build on top of it.6 calories per minute). dare I even say it – sexier – version of your current self.2010)
So as you can see. And although this program appears simple on paper. and – 2. And the simplest way to get your fat-burning kettlebell workouts started is by doing two things: 1. this fat-burning program is kept purposefully simple. and Spinning (9.
This is the hidden key to fat loss . The harder you work. LLC.which is more important. they should focus on how many calories they burn after their workout . and Rest
Copyright 2011-2013. you’ll will start to see fat loss at a pace youʼve never experienced before. Instead. When you routinely focus on and complete these 5 things.how many extra calories you can burn when you’re not working out. All Rights Reserved. This means that performing one aids in performing the other through some sneaky neurological trickery. It especially focuses on the larger muscles in your body like your hips and legs. That’s one of the main reasons it’s so effective in accomplishing fat loss – the effort level. 2H Swings A2. Turbocharges your metabolism so you will be burning calories long after your workouts are over . Walkouts to Planks Sets. But if you get too tired. helping you burn more calories than if you used isolated bodypart training that is so common in many fat loss programs. Most people focus on how many calories they burn during a workout.how many calories total the workout forces their body to burn. 5. the more calories you burn. therefore helping you burn more calories. Reps. Learning how to manage fatigue is vitally important to doing this.Kettlebell training can be very strenuous. Integrated Fitness Solutions. you can’t complete the workouts and then the fat loss effect is lost. 2H Swings A2.
. 2H Swings A2.
The Workout Program
Day 1: A1. 3. Each exercise “feeds” the other. Walkouts Day 3: A1. Push-ups Day 2: A1. Uses all of your muscles instead of just some of them. 4.
Integrated Fitness Solutions. GOAL: Perform up to 10 rounds total.) Perform the A1 exercise first.)
Copyright 2011-2013. (That’s 20 minutes. The Swing is harder to learn from pictures. LLC. and thatʼs the mantra for this part of the workout too. then • • • • Perform each exercise for 30s. (That’s 2 minutes total. (That’s almost 20 minutes. (Best dang swing instruction video ever. copy it. Hereʼs what you need to do: • • • • Perform each exercise for between 20 and 30 seconds. then rest 60 seconds.) => Click HERE => http://kettlebellsecrets.
When you achieve that. (That’s 20 minutes. GOAL: Perform up to 8 rounds total.Remember. then rest 60 seconds. then the A2 exercise immediately after without any rest.) Perform the A1 exercise first. simple is better. and paste it in the address bar. then the A2 exercise immediately after without any rest. then rest 60 seconds.html <= If for some reason that link doesnʼt automatically open. open up your web browser. or 4 weeks after you start the program. The 2H Swing.
When you achieve that. (That’s almost 2 minutes total. ok? Youʼll be glad you did. then the A2 exercise immediately after without any rest. Which is why Iʼve included a video I made for you. then – • • • • Perform each exercise for 45s.) Perform the A1 exercise first.
. All Rights Reserved. or 6 weeks after you started the program.com/swingsecrets2.) You should be able to do this in about 2 weeks. Just click on this link and your web browser will open up and take you to a video about how to do the Swing correctly. (That’s 2 1/2 minutes total. if I do say so myself. (No.) You should be able to do this in 2 weeks. itʼs not some cheesy YouTube video either.) You should be able to do this in about 2 weeks.
The Exercises 1. GOAL: Perform up to 10 rounds total.
is it? 3. All Rights Reserved. • Target muscles: Abs and glutes
Bend over at the waist and place your palms on the floor Walkout until you are in a “plank” position – your body forms a straight line from shoulder to hip to knee to ankle Squeeze your glutes and tighten your abs hard and pause for a second or two Walk yourself back to the start position. The Walkout.
.2. Integrated Fitness Solutions. LLC. palms on the floor
Copyright 2011-2013. The Push Up. which is folded in half. No explanation is really necessary for these.
with your palms touching the floor – that’s 1 rep
Copyright 2011-2013. lower yourself onto one forearm. lower yourself onto one forearm. Integrated Fitness Solutions.4. LLC. so your body remains rigid and in a straight line Walk back to the start position – which is folded in half. then the other so both forearms are parallel to each other Keep your glutes squeezed and your abs braced Raise yourself back up to your hands. • Target muscles: Abs and glutes. one at a time. The Walkout To Plank. keeping braced in the middle. upper body
Start exactly the same way as you did for the walkout Keeping your abs braced. then the other so both forearms are parallel to each other Bend over at the waist and place your palms on the floor Walkout until you are in a “plank” position – your body forms a straight line from shoulder
• • • • •
to hip to knee to ankle Squeeze your glutes and tighten your abs hard and pause for a second or two Keeping your abs braced.
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Master SFG Instructor
Copyright 2011-2013. Integrated Fitness Solutions. You’ll probably want something that has more kettlebell exercises included with it. Train Smart! Geoff Neupert. CSCS. All Rights Reserved. don’t hesitate to shoot me an email at support@kettlebellsecrets. LLC.“Kettlebell Blast!” should take you about 4 to 6 weeks to complete. you’ll be ready to speed up your fat loss and tackle something more advanced. If you have any questions regarding this workout. and that will burn off fat at an even faster pace.
.com. When you’re done. try Kettlebell Burn by clicking here. or any other kettlebell related questions.