Kettle bell workout

Basic Full Body Kettle Bell Workout

Kettle bell workout

Lift heavy if you can with this kettle bell workout, but if all you have is light kettlebell just increase your reps and density (do more in less time).

This is a basic full-body kettle bell workout I do when I want a quick full-body workout.

Simple, no frills, and quick.

  • Two-Hand Swing – 20 reps
  • One-arm Swing – 10-12 reps each arm
  • One-arm (Hang) Clean – 10-12 reps each arm
  • Overhead Clean – 10-12 reps each arm
  • One-arm Row – 10-12 reps each side

Repeat the circuit if desired, up to three times or for 20 minutes straight with a 45 second rest between circuits. You can also add some Turkish get-ups if you’re feeling froggy.

Hey! Do you like working out with -

  • Kettlebells
  • Sandbags
  • Ropes
  • Heavy bags
  • Heavy stuff like rocks and logs
  • Tires
  • Sledgehammers

And other various random manly objects? :)

Then you should take a look at this workout program. It takes kettle bell workouts and combines them with all kinds of crazy strength and muscle-building routines.

But only get it if you’re serious about functional strength and muscle.

Here’s the link: http://fitnessprogramsonline.com/underground

Recommended:

Isagenix

Super Simple Weight Loss Workout Plan

Equipment Needed: Medicine ball, Resistance band

Warm-up: Aerobic exercise 5 minutes (treadmill, bike, etc.) moderate intensity

The Workout Circuit

Do each 15-20 reps of each exercise in the following circuit. Repeat the circuit 2-3 times.

Quads/Glutes + Shoulders: Medicine Ball Squats with Overhead Press

Hams/Glutes: Medicine Ball Lunge Extensions

Back: Seated Rows (bands)

Chest: Push-ups

Triceps: Triceps Extensions

Shoulders: Military Press (bands or ball)

Biceps: Curls (bands)

Abs/Core: Horizontal Medicine Ball Twists

Abs/Core: Saxon Side-Bends with Medicine Ball or Physio-ball

Abs/Core: Medicine ball Twists

Cool Down

Stretch: Head to toe, stretch each muscle group head to toe for 20 sec. min.

Recommended:

Isagenix

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Biggest Loser Meal Plan Revealed by Kim Lyons

Kim Lyons reveals The Biggest Loser meal planIf you’re looking for The Biggest Loser meal plan, look no further than Kim Lyons’ brand new website, Fast Track to Fat Loss.

Kim’s new fat loss program is unlike anything on the market because each member will receive:

  • A customized workout and nutrition plan, tailored specifically for you -
  • Unlimited consulting from all the Fast Track experts with a guaranteed 24-hour response -
  • Daily accountability from your very own trainer and other members in the program -
  • Daily video tips, workouts, interviews, and lesson plans -
  • Motivational rewards (free fitness products) for taking action and staying on track.

Also, from what I’ve heard they are doing something very unusual to motivate you even more to reach your fitness goals…

Every 3 months they’ll be sending the most improved member (and a friend or family member of their choice) on a vacation of a lifetime with Kim!

It sounds like a great program for anyone who wants to learn follow the Biggest Loser meal plan and exercise program.

Click here for more information on the program, and click here for some meal planning tips from Kim.

UPDATE 08/2010: Kim’s program is no longer available, but you can get information on Season 4 Biggest Loser winners Bill and Jim Germanakos’ new program where they reveal their secrets for losing 10-20 pounds of fat a month!

Here’s the link: http://fitnessprogramsonline.com/loser

Recommended:

Isagenix

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Simple Free Full Body Strength Workout Plan to Build Strength and Muscle

This is my super-simple, “bulk up”, full body strength workout program that I use when I find I am losing limit strength or when I want to put on a few pounds of muscle.

Workout Frequency:

  • No more than 3 times per week, per exercise/body part (I usually stick with 2 days and 72 hours between workouts).

Workout Intensity

  • High weight (max. resistance = able to hold weight for one second at hardest part of rep)
  • Low reps – 5 to 8 reps per set, 3 to 5 sets per exercise (focus on your weak areas)

Workout Duration:

  • As long as it takes to finish, minimum 1 min. between sets (preferred – 2-3 minutes)

Exercises:

  1. Deadlift
  2. Squat
  3. Pullup, Lat Pulldown, or Rows
  4. Bench Press or Dips
  5. Shoulder Press

It’s simple, but it works. Try it for a four or six week cycle!

Recommended:

Isagenix

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