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A Rockin Kettlebell Routine

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Kettlebell training is getting a lot of attention recently and for good reason. Kettlebells are a great method of using ballistic motions to mimic real world movements.   A kettlebell routine has even been adopted by many mainstream celebrity names such as; Sylvester Stallone, Jennifer Lopez, Matthew McConaughey and Lance Armstrong. You can find kettlebells in just about all of the major retail stores, so they are widely available to most of us. The cost is on par with your standard hex-style dumbells within the same weight ranges.

Added Benefits
  • It's a fast and efficient workout, combining cardiovascular and strength and flexibility conditioning.
  • It's fun. It offers challenge and variety because the moves can be changed endlessly, and if it gets too easy you can always add more weight.
  • It's functional. A kettlebell workout is based on functional movements.
  • It's mobile. Take a single kettlebell to the park or on vacation and you can still do your workout.
  • It's safe. Using kettlebells is low impact.
  • It works the core. It gets results because it is a core workout, and it builds up muscles that burn fat. The basic kettlebell swing burns in the thighs and midsection.
In this post, we'll review my favorite kettlebell routine and how you might incorporate it into your existing fitness routine.


The swing
Holding the kettlebell in one hand between the legs in a squat, thrust with the legs and hips, straightening up to send the bell upwards. Control the bell's descent between the legs back into a squat.

Double-handed swing overhead
With the kettlebell between the legs in a squat, thrust with the legs and hips to send the bell in a full arc upwards overhead. Control the bell's fall back down between the legs in a squat. Keep the lift fluid, as with all the moves.

The snatch
From the single-handed swing, continue the lift so the arm extends fully overhead and slightly back, controlling the bell's descent down into the squat again.
I hope you can work this kettlebell routine into your fitness plan. I certainly find it to be a fun way of incorporating strength conditioning into my regime and I hope you do as well.

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The best workout with dumbbells

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For those of us who may not want to go to a gym or don't have the time, I have compiled a set of excercises to give you the best workout with dumbbells right within your own home.






Perform this workout while maintaining good nutrition and you will see results in 4-6 weeks.

Monday
  • Incline Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • Incline Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • (Military) Press - 10-12 reps 
  • Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps 
  • Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps 
  • Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps 
  • Shrugs - one set to failure 
  • Lying Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps 
  • Standing Triceps Press- 8-10 reps 
  • Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure  
  • Tricep Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps
Tuesday
  • Squats- 1 warm up 10-15 reps, 1 set 8-10 reps, 1 set 8-10 reps 
  • Lunges - 1 set at body weight then 3-4 sets 
  • Stiff-Legged Deadlifts - 1 warm up 10-12 reps, 3-4 sets 6-8 reps 
  • Calve Raises - 10 in-foreward-out, repeat with DB
Wednesday
  • Alternate Curls - 2 warm up 10-12 reps, 3 sets 6-8 reps 
  • Alternate Hammer Curls 
  • Bent Over Concentration Curls - 1 warm up 8-10 reps, 2 sets 6-8 reps, 1 set max 
  • Concentration Curls - 1 warm up 10-12 reps, 1 set 8-10 reps, 1 set 6-8 reps, 1 set 4-6 reps 
  • One-Arm Row - 2 warm up 10-12, 1 set 8-10, 2 sets 4-8 
  • Bent Over Row - warm-up set of 10-12 reps then a drop-set 
Thursday
  • Enjoy your rest day.
Friday
  • Very similar to Monday, except a variation on bench position
  • Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • (Military) Press - 10-12 reps 
  • Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps 
  • Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps 
  • Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps 
  • Shrugs - one set to failure 
  • Lying Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps 
  • Seated Triceps Press- 8-10 reps 
  • Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure  
  • Tricep Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps
If you follow the routine above, rest assured, this will be the best workout with dumbbells that you have ever gone through.

Let me know what you think.

By Unknown with

Jessica Biel's Workout Revealed!

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Jessica Biel probably has the best body in Hollywood. Seriously, she is a great role model for women who want to get in shape. Jason Walsh, her personal trainer recently revealed to People Magazine the workout that gives her slim thighs, firm butt, and generally a rocking body!
I want to highlight some of the great techniques that Jessica uses and why her workout is so effective.

Here is a picture of her from the movie Blade 3. As you can see, she has a toned, yet feminine look. It is very important for women to make sure that they don't get too bulky or too ripped…you still want to look like a woman!
So here is a summary of Jessica Biel's Workout (with some comments by yours truly):
1) Cardio…for cardio she does interval training. After jogging for 1/2 a mile to warm up, she does a total of 6 sprints with short rests in between. She sprints for two sets of 200 meter sprints, two sets of 150 meter sprints, and two sets of 100 meter sprints.
My Comments: This is exactly the type of cardio I recommend.Here is an article I wrote on the subject of high intensity interval training…and why it is the way to go for maximum muscle tone.
2) Plyometrics…“These hurt,” says Walsh of stair jumping. “Even athletes hate them. After Jessica did these the first time, she would’ve punched me if she had the energy.” How-to: Jump from the bottom step of a flight of at least 20 stairs to the third. Keep going, skipping a stair each jump.
My Comments: I am a big believer that athletes have more attractive physiques than bodies only built in the gym. Plyometrics are basically an athletic way to build the body. It makes sense that her trainer would recommend them.
3) Weight Training…“We tend to use lighter weights and do more reps,” he says. “We keep moving, so it becomes a cardio workout too.”
My Comments: This is what Craig Ballantyne, who wrote an excellent book called Turbulence Training, recommends. You can basically burn fat like crazy if you do your weight training in a very specific manner.
4) For the Abs…“Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh. “Jessica hates them, but she powers through!” They also do the Russian Twist. Sit down and lean back slightly. Hold a 5-lb. medicine ball and twist from side to side, 15 twists per side, three reps.
My Comments: I don't agree with Jason Walsh here. Craig Ballantyne has a Free video where he explains a superior way to get a flat stomach.
So in Summary…It really looks like Jessica Biel's Workout focuses on interval training both in her approach to cardio as well as her weight training.

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