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Kettlebell Presses and Pullups Set a timer to beep every 8min. Thank you for signing up. If you’re more experienced, do three to five circuits. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. Although we don’t recommend dressing up in loincloths and haphazardly tossing weights overhead, there are many benefits to a good kettlebell workout. Kettlebell Workouts and Weightloss. The Muscle Program is shared as a downloadable workout guide, PDF and online videos. Kettlebell workouts have, reportedly, been around for 350 years. The idea is that you’ll exhaust your muscles just enough while jacking up your heart rate to burn more calories and therefore more fat. My results (to me) are phenomenal. Lastly, you can more naturally string together moves to create a workout flow – do a swing, then a clean, and then a press for example. Work your entire body using just one kettlebell. You will need to practice the exercises and then workout in your own time. Divided into 12 weeks, each week you will push harder and see your body change. Forever, my friend! The below kettlebell workout also utilizes an elastic band (though, if you don’t have a band you can just use a kettlebell, lightweight, or skip the curl). The best money I spent in 2020. I have never been so muscular. for a full refund. There’s probably more to it than that, but that’s essentially how the kettlebell became a staple in gym culture. You can complete the full program using just one or two kettlebells but for the best results: 2 x 16kg. It has pushed me to explore some other ways to structure KB training. Included are clear illustrations showing you how to perform the exercises safely and effectively! Sure do! Abs tightened up. They’re also easy to swing between your legs and rest comfortably (well, comfortably enough) on your wrists. Kettlebell Swings Whenever you see swings in this program, you’ll be doing seven reps per minute for the prescribed number of sets. This extra muscle activity means your body burns more calories. My biggest result was snapping me out of the post-holiday “blah’s” where I wasn’t working out much at all. I have gone from wearing a 40 waist trouser to wearing a 34! He has now taught well over 1000 kettlebell classes. With the right plan and the right discipline, you can get seriously shredded in just 28 days. He took his first fitness qualifications back in 1993 and has been helping people all over the world change the way they look and feel ever since. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Best Beginner Kettlebell Workout Routine, The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. I am more than confident that this program will work for you, just as it’s helped thousands of other Kettlebell training students. They’re ideal for explosive exercises that work major muscles, burn body fat, and build power. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Usually, kettlebell workouts are built on a high-rep range, meaning that several muscles are worked at once … If you’re new to kettlebell training, complete two circuits. I have lost 18lb in the process. Purchase the Muscle Program once and you'll have lifetime access to the online materials, which will continuously be updated with any new workouts and videos. This means you can perform more explosive and dynamic movements with kettlebells compared to their iron counterparts. Seven swings will take about 10 seconds; rest for the remainder of the time. Kettlebell workouts have, reportedly, been around for 350 years. Kettlebell workouts offer all the benefits of dumbbell training, with the added advantage that the super-thick handles challenge your grip. No physical products are sent so you can get started immediately. I have seen all the advances in body shape and size that you have quoted. Sculpt your arms, reduce your midsection, add muscle to your chest, shoulders, legs and back. Rest as needed between sets. As this is a level 3 program I recommend that all beginners complete the level 1 and level 2 programs first to build a solid foundation and master the correct techniques. Most of all, kettlebells are versatile. And you don’t need a wall-length rack of them to get a great workout—one pair will suffice for this routine. I have also switched my thought process to actually loving and looking forward to my KB sessions instead of feeling I HAVE to do them. © 2020 GB Personal Training Ltd. All rights reserved, Everything you need to build muscle using kettlebells in under 45 minutes, Introducing the Kettlebell Muscle Building Program. When it beeps, start your press set. Just like the kettlebell itself, the methods of this routine aren’t new – but they’ve stood the test of time because they work. It’s the only purchase I do not regret! Add muscle by using these full body workouts that overload the movement patterns used by your chest, back, shoulders, arms, core and legs. Discover the pushing movements to sculpt your shoulders & chest, Learn the pulling movements for a strong and wide back, Condition your legs and buttocks with powerful lower body movements, No back-breaking old fashioned core and abs exercises. For one, the thick handle that attaches to the cast iron base will challenge your grip more than a dumbbell or barbell. Kettlebell exercises often involve several muscle groups, making them an effective way to give your arms, legs, abs, and glutes a great workout all at once. The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. They were first used by Russians as counterweights when measuring out goods, and then some old-timey strongmen started to juggle, press, and swing them around for entertainment. Divided into 12 weeks, each week you will push harder and see your body change. They also add a new dimension to classic moves like chest presses and flyes. You’ll perform a series of compound and isolation movements, back to back, in a higher rep range of 12-15. Couple that with exercises that target the whole body, and you have a formula for significant fat loss. Your information has been successfully processed! And because the weight can swing in relation to the handle, simply handling kettlebells works your core extra hard. This 12-week program requires only two kettlebells and time for three workouts a week. 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