This the place for those just entering the wonder world of effective kettlebell workouts--You will soon leave the pretty yellow 'KB' behind for bigger and better things
I am going to make this super simple this week; actually might be able to change the name of
this workout a to 'The 100'Seq 1 - 1 full cycles complete for Total TimeDouble Kettlebell Front Squat -- 100 total reps
Push-up on KB handles -- 100 reps
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yesterday
Meltdown: Kettlebell Fat Loss Training now has PollDaddy
I don't know why it was important to me, but I wanted to do 200 swings in one work out.I did my warm up:5 planks10 dead lifts5 planks10 goblet squatsThen started swinging ... 20 reps per set, 1 minute rest.I managed 140 swings, before I just couldn'…
This the place for those just entering the wonder world of effective kettlebell workouts--You will soon leave the pretty yellow 'KB' behind for bigger and better things
on Sunday
Barbara Steptoe is now a member of Meltdown: Kettlebell Fat Loss Training
Used 2 16kg kettlebells (that's the heaviest I have and the workouts are tough for me with this weight)
Complete the entire Seq 1 in 18:25. I substituted the Wtd Stability Ball Rot for a Landmine using a 50# bar.
It was a tough sequence.
I did 1 cy…
University of Wisconsin, La Crosse Exercise and Health Program. The team, led by John Porcari, Ph.D., and Chad Schnettler, M.S.,
Using 10 volunteers, male and female, ages 29 to 46 years, all of whom were experienced in kettlebell training.
Prior to beginning the actual study, each volunteer was given a maximal exercise test on a treadmill while oxygen consumption and heart rate were constantly monitored. Next, they surveyed each subject and their ratings of perceived exertion (RPE) for the treadmill test.
Next subjects performed a five-minute kettlebellVO2max snatch test to establish a baseline of their specific kettlebell fitness.
For this test, the subjects used a 12-, 16-, or 20-kilogram kettlebell (depending on their gender, body weight, fitness level, and experience level)
Swinging it one-handed between their legs and up and over the head in a snatch motion.
20-minute kettlebell snatch workout typical of a common kettlebell routine.
Following a basic warm-up, subjects did 15 seconds of one-armed snatches, first with their dominant hand, then after a 15-second rest period, they performed another 15 seconds of snatches with the other hand.
The workout continued like that, with intervals of 15 seconds of work and 15 seconds of rest,for 20 minutes, followed by a five-minute cool-down.
The 20-minute workout, the average calorie burn was 272 calorie
These were not novice kettlebell lifters. I while I love the kettlebell for easy of learning, I am pretty sure it would take a bit of time to get someone up to speed to doing snatches with a good degree of proficiency for that period time.
That being said could a novice get close to that benefit probably say with maybe a 2-handed swing, 2-hand hi-pull or maybe even a goblet squat. I would there a good chance of that.
I think the tested movement is critical the snatch is and might be the only drill that you can accumulate enough full-body 'volume' to illicit that kind of calorie burn.
It's really nice to see academia add 'hard value' to the concepts that many have known for so long.
Also I like to 'calorie burning credence' add to items other than treadmills for fat loss.
A month or so ago I stumbled across Shana Martin and I thought it would be really great to share with you the story of someone who eats, lives, and breaths competition and how she stays in great shape and keeps it all in balance.
If you thought you had full and active life wait till you hear about Shana Martin.
Not only does she win world championships in boom run and log rolling 3 to be exact.
She also competes a fitness competitor some times doing both simultaneously.
I don't know why it was important to me, but I wanted to do 200 swings in one work out.
I did my warm up:
5 planks 10 dead lifts 5 planks 10 goblet squats
Then started swinging ... 20 reps per set, 1 minute rest. I managed 140 swings, before I just couldn't hang any more, so I rested 3 minutes. Did 5 half get ups right, then left, rested 10 seconds, Switched from the 45 lb'er, to the 35 lb'er, and did 5 each side again. Rested 10 seconds, did 5… Continue
I'm going to try and be brief here since my computer is giving me funny sounds and it might be on it's last legs.
I finally busted through the 229 plateau this week/weekend. Currently sitting at 227.8 which is up from yesterdays weigh in of 227. Probably has to do with the meal I had last night. So that's still a work in progress.
I'm going try and remember to give a waist measurement each week. This weeks measurement is: 40.25! I did an initial measurement on 1/5 and that measurement was 41.2… Continue
I'm down to 228, which is near my goal for the month of January. The goal was to lose 8 pounds in January. I figured it was possible due to the initial amount loss, so from that apsect I'm right on track (down 7.8 pounds).
As for working out I got in 3 good workouts. Not the 4 that I should be doing according to this kick start program, but right now I seem to only have 3 in me. Last week I might have been able to pull off 4 if it hadn't been for work being stressfu… Continue
Well the good news is that I'm at 229, which is where I was on Friday. The bad news is that I'm coming back to 229 from 232 something. Yeah Friday night was not good. We'll just leave it at that. But I'm back on the saddle. Oh yeah. I missed the Friday/4th work out for last week.
So progress has been made. My back/hip isn't bothering me as much which is great. Hopefully if I continue to work out I'll be able to rid myself of it permanently.
So hopefully this week weight will continue downward… Continue
No workouts so far, but I hope to remedy that today. I'll be doing the break in phase tonight when I'm back from work. I could probably jump right into the other part of Kettlebell Fat Loss, but since I've been out of it for so long, I'm going to do this warm up phase!
Any how weight is down slightly. Started the year at 235.8. Weighed in this morning at 235.4.
I'm following the Warrior diet. I've followed it before and have had good results. I found tha… Continue