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Chris Lopez, Certified Turbulence Trainer
Chris Lopez. Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2009 – KettlebellWorkouts.com WARNING: This eBook is for your personal use only.KettlebellWorkouts. except for the inclusion of brief quotations in a review. You may not sell it. You may not distribute this report in any way. or reprint any part of it without written consent from the author.com.Enter The Kettlebell Revolution www. You may NOT Give Away. Certified Turbulence Trainer 2 . All rights are reserved.
These recommendations are not medical guidelines but are for educational purposes only.com Disclaimer: You must get your physicianʼs approval before beginning this exercise program. aptitude. Donʼt lift heavy weights if you are alone. The editors and publishers advise readers to take full responsibility for their safety and know their limitations. All forms of exercise pose some inherent risks. training and fitness.KettlebellWorkouts. You must have a complete physical examination if you are sedentary. or diabetes. or shortness of breath while exercising. or if you are over 30 years old. See your physician before starting any exercise or nutrition program. If you are taking any medications. be sure that your equipment is well maintained. Copyright © 2009 Kettlebell Workouts Chris Lopez. if you are overweight. The information in this report is meant to supplement. inexperienced. Please discuss all nutritional changes with your physician or a registered dietician. Donʼt perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. If your physician recommends that you donʼt use Kettlebell Workouts. including Kettlebell Workouts. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. you must talk to your physician before starting any exercise program. proper exercise training. or fatigued. Donʼt perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. and do not take risks beyond your level of experience. not replace.Enter The Kettlebell Revolution www. Certified Turbulence Trainer 3 . if you have high cholesterol. If you experience any lightheadedness. please follow your doctorʼs orders. This program is designed for healthy individuals 18 years and older only. dizziness. high blood pressure. Before practicing the exercises in this book. stop the movement and consult a physician. 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. Always ask for instruction and assistance when lifting. injured.
I too got caught up in the gym-going-culture and only until recently did I decide to train with KBs full time again. And being in the industry for over 12 years now. In todayʼs gyms. WE. No matter where I am. Welcome to the REVOLUTION. Somebody please tell the 20-year-old with pecs bigger than brains that you donʼt need to stand on a halfball on one leg and do lateral raises. more more Coincidentally. Iʼve been a personal trainer and strength coach for over 12 years and I have witnessed. IT LOOKS FRIGGINʼ COOL. My name is Chris Lopez. there is never an instance when someone approaches me and asks me what “that thing” is. in the parking lot of my kidsʼ school. The reasons I came back? TIME IS SCARCE. I CAN WORKOUT ANYWHERE. snatching or lifting 72lb cannonball. owning and operating 2 businesses and coaching various teams that my kids play on. at the park. Certified Turbulence Trainer 4 . Chris Lopez. I hate seeing what new trainers are doing to their clients. more out of shape and more confused than ever before. ITʼS TIME FOR CHANGE. I train in my backyard.Enter The Kettlebell Revolution www. are fatter. Over the past 15-20 years knowledge in exercise science and human performance has advanced at an alarming rate. I HATE THE GYM. Itʼs a pick-up joint. in my living room. I have KBs at home ranging from 4kg (for my daughter) up to 32kg. more contraptions and gadgets than we have ever seen. It stinks. starting when I was a sophomore in high school. Kettlebell Workouts take.KettlebellWorkouts.com Dear Kettlebell Enthusiast. we now have machines. Being a busy dad of 5. Shoot me now. Thereʼs just something cool about swinging. Kettlebells are portable and you only need 1 of them to get a great workout in. at the most. 30 minutes to complete…but I like to compete with myself and try to get done in under 20. Instead. first-hand. I began to notice that time was of the essence. as a society. I can safely put one in the car knowing that I have a gym in my trunk anytime I need it. Iʼve been using kettlebells on-and-off for over 15 years now. the results that you can get from kettlebell training.
muscle gain and sheer athleticism. Get on board and get ready to change your life. Sincerely. as ancient as it is. is the FUTURE of training for fat loss. BSc HK Certified Strength & Conditioning Specialist Chris Lopez.KettlebellWorkouts.Enter The Kettlebell Revolution www. Chris Lopez.com Kettlebell training. Certified Turbulence Trainer 5 .
Rest 60-90 seconds between circuits. The objective is to better the time it takes to complete the entire circuit on each successive attempt.com Workout A Repeat the following circuit 3-5 times.KettlebellWorkouts.Enter The Kettlebell Revolution www. Certified Turbulence Trainer 6 . 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 Chris Lopez.
KettlebellWorkouts. 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.Enter The Kettlebell Revolution www.com Workout B Repeat the following circuit 3-5 times. Rest 60-90 seconds between circuits. Certified Turbulence Trainer 7 . switching arms every 5 reps) Week 1 Week 2 Week 3 Week 4 Attempt #1 Attempt #2 Attempt #3 Attempt #4 Attempt #5 Chris Lopez. The objective is to better the time it takes to complete the entire circuit on each successive attempt.
Certified Turbulence Trainer 8 .Enter The Kettlebell Revolution www.KettlebellWorkouts.com THE EXERCISES Chris Lopez.
the higher the KB will go. push your hips back and bend your knees bringing the KB between your legs Staying braced.Enter The Kettlebell Revolution www. The harder your thrust your hips. push your hips back and bend your knees bringing the KB between your legs again to repeat the movement ***NOTE: Itʼs important to note that your hips are the prime mover in this exercise and are responsible for bringing the KB up.KettlebellWorkouts.com 2-Arm KB Swings • • • • Stand with feet a little wider that hip-width apart holding a KB with 2 hands Brace your abs. DO NOT attempt to lift the KB up with your arms/shoulders. Your arms are “just along for the ride”. 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. Chris Lopez. Certified Turbulence Trainer 9 .
Certified Turbulence Trainer 10 . push your hips back and bend your knees bringing the KB between your legs again to repeat the movement Chris Lopez.Enter The Kettlebell Revolution www.com 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.KettlebellWorkouts.
shrug your shoulders and pull your elbows up bringing the KB to face height Once the KB is at face height.Enter The Kettlebell Revolution www. 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. Certified Turbulence Trainer 11 . 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 Chris Lopez.com 2-Arm KB Snatch • • • • • Hold a KB with 2 hands. thrust your hips forward.KettlebellWorkouts.
push your hips back and bend your knees descending into a squat. Certified Turbulence Trainer 12 .Enter The Kettlebell Revolution www. 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.KettlebellWorkouts. squeezing your glutes at the top Chris Lopez.com 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.
KettlebellWorkouts.Enter The Kettlebell Revolution www. 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.com Walking Overhead Lunges • • • • • Stand up straight. lunge forward with your right leg. Certified Turbulence Trainer 13 .. 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.NEVER AHEAD OF YOUR BODY Keeping the KB static in the overhead position. bracing your abs and holding a KB over your head Your elbow must be LOCKED out.. still holding the KB overhead Chris Lopez.
com 1-Arm KB Push Press • • • • • • Standing up. Certified Turbulence Trainer 14 . contract your quads and squeeze your glutes Maintaining your brace. hold a KB tight to your body with your right hand and your elbow tucked in Brace your abs. 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.Enter The Kettlebell Revolution www.KettlebellWorkouts. 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 Chris Lopez.
Enter The Kettlebell Revolution www.com 1-Arm 2-Point Row • • • • • • Standing up straight. 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 Chris Lopez. push your hips back.KettlebellWorkouts. Certified Turbulence Trainer 15 . holding a KB with your right hand and place your left hand on your lower back behind you Brace your abs.
Enter The Kettlebell Revolution www.KettlebellWorkouts.. Certified Turbulence Trainer 16 .com 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.think "Chest UP" Slowly lower yourself in a controlled manner Chris Lopez. depress your shoulders and bend your elbows so that you are pulling yourself towards the bar Even though this is called a “chin-up”.. then in one motion. 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).
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 • • • Chris Lopez.Enter The Kettlebell Revolution www.KettlebellWorkouts. bracing your abs Bend your right knee.com Mountain Climbers • • • Get into a push-up position on your hands and toes. Certified Turbulence Trainer 17 . 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.
Just pass the KB from front to back maintaining your brace the entire time Repeat for the recommended number of repetitions Chris Lopez. 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.Enter The Kettlebell Revolution www.KettlebellWorkouts.com Around the World • • • • Stand up straight with your feet hip-width apart. Certified Turbulence Trainer 18 . 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.
KettlebellWorkouts.com Chris Lopez.Enter The Kettlebell Revolution www. Certified Turbulence Trainer 19 .
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