Latest kettlebell program Information
Question by Tami T: Need help w/ weight loss fitness exercise routine program for adult female?
HI, I am a 28yr old female that is 5’3 and weighs 160. I carry all my weight in my stomach, sides, and lower back. I would like to lose 20-30lbs in 6 months…in time for my wedding. 
)
I need help with a workout program I can do at home with free weights (I also have a kettlebell) and an elliptical.
My goals are to: lose weight, tone arms and abs (lower), and build muscle on my gluteous maximus.
I would like to know exactly what exercises I should do and when to do them. i have been told that it is good to work 2 areas a day, say back and arms on one day, and legs and abs another. Any advice would be helpful. Thanks..and wish me luck!
**please do not post anything about diet pills**
I want help losing wight by EXERCISING!!!!!
Best answer:
Answer by BenKi
Those pill is unhealthy way of weight losing.
Here my advice. Exercise routine:
Sit-up 10 times
Jogging on the spot(3 min keep) or
Slow jogging a few distances.
Jumping.
Walk up the stair(few floor)
Do some sport will be the best(basketball & etc)
Be sure to rest one day and do the another day. If you’re worrying it will be tiring. Chose a fix timing to do like in the Morning, Noon, Evening or Night?
Give your answer to this question below!
Kettlebell Program, How To Structure A Kettlebell Workout For Size and Strength
I get tons of emails from kettlebell trainees on how to structure kettlebell workouts for getting bigger and stronger. Many trainees make the mistake of doing too many exercises; apply improper use of volume; and use flawed training frequency. Training frustration is soon to follow with the inevitable lack of progress from not having a clear target. When designing a program, you must consider that you can only be good at so many things. Thus, one of the keys to designing an effective program for strength and size is to keep things simple and focus on doing a few things well. Moreover, you balanced development is critical as is proper exercise selection. Lets get into some key ingredients for maximizing a kettlebell program for size and strength.
The first thing you need to do is focus on are exercises that provide the most bang for you buck. I like to break down a full body workout into five categories. Pick one pressing exercise, one pulling exercise, one exercise for the quads, one for the hamstrings, and one core exercise. This ensures that the entire body is getting a workout and prevents trainees from focusing too much on one area. For example, men like to focus on the upper body and women like to focus on the lower body. To avoid imbalances and being mistaken for a California bodybuilder, focus on working the entire body and pick one exercise per category. Lets discuss each category:
Pressing
A pressing exercise will take care of the shoulders, triceps, and depending on what you pick the chest as well. Here are some kettlebell pressing exercises to choose from:
The Double Clean and Military Press (clean before each press)
Double Military Press
Double Sots Press
Alternating Military Press
Floor Press
Alternating Floor Press
Pulling
Pulling exercises are a necessity to ensure balanced development for the upper body. Moreover there is a synergy between pulling and pressing muscles. The better you get at pulling, the stronger your pressing will be and vice versa. Here are some excellent pulling exercises for you to choose from:
Pull-ups with a kettlebell attached (use a dipping belt)
Renegade Row
Double Bent Over Row
Alternating Bent-over Row
One-arm Rows with two kettlebells (see Pavel’s “More Russian Kettlebell Challenges DVD)
Quads
To avoid looking like a California bodybuilder you need to work on the legs. Even if you do not care about leg development, if you care about upper body development you need a strong foundation. I have had online clients that blast through pressing plateaus by increasing leg strength. You body is only as strong as you weakest link. Build a strong foundation with the following exercises:
Double Front Squat
Double Lunge
Suitcase Squat
Double Front Box Squat
Hamstrings
The next critical area is the back of your legs. You need to balance the quad development from the squats with some hamstring exercises. In addition, if you are an athlete, you need strong hamstrings for explosive strength and speed. Choose from the following:
Double Swing
Double Clean
Double Snatch
Full Body Attack (on my new DVD, The Kettlebell Solution For Speed and Explosive Strength)
Double One Legged Squat
Core
The last important area to cover is the midsection. The midsection is the hook that connects the lower body to the upper body and if your core is weak so is your entire body and you will not be as strong as you could be with a well-developed powerful midsection. Choose from the following list:
Double Windmill
One-arm Windmill
Turkish Get-up
Turkish Get-up Sit-up
Now that we have all of the bases covered. Lets go over program design options. If your main goal is to get bigger and stronger then split your workouts into upper body and lower body and workout each area two times per week. Here is a sample program:
Monday: (Upper Body Focus)
A-1: Double Clean and Press 5×5
A-2: Double Bent Over Row 5×5
Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 5×5 on both exercises. When you can do 5×5, add another set and do 6×5. Your long-term goal is to do 10×5
Tuesday (Lower Body Focus)
A-1: Double Front Squat 5×5
A-2: Double Swing 5×5
Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 5×5 on both exercises. When you can do 5×5, add another set and do 6×5. Your long-term goal is to do 10×5
Take a one-minute break and then do:
Turkish Get-up 2×5 l,r (left and right with one-minute breaks)
Thursday: (Upper Body Focus)
A-1: Double Floor Press 5×5
A-2: Pull-up with a kettlebell 5×5
Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 5×5 on both exercises. When you can do 5×5, add another set and do 6×5. Your long-term goal is to do 10×5
Friday (Lower Body Focus)
A-1: Double Front Lunge 5×5 each leg
A-2: Double Snatch 5×5
Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 5×5 on both exercises. When you can do 5×5, add another set and do 6×5. Your long-term goal is to do 10×5
Take a one-minute break and then do:
Double Windmill 2×5 l,r (left and right with one-minute breaks)
Now if you are under some time constraints and only have time for two workouts per week then try doing two full body workouts per week. This is also a great program for people that require more rest days for adequate recovery. Here is a sample program:
Monday
A-1: Double Floor Press 3×5
A-2: Pull-up with a kettlebell 3×5
Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 3×5 on both exercises. Your long-term goal is to work up to 6×5 per exercise.
Take a one-minute break and then move on to:
B-1: Double Front Squat 3×6
B-2: Double Swing 3×6
Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 3×6 on both exercises. When you can do 3×6, add another set and do 4×6. Your long-term goal is to do 6×6 per exercise.
Take a one-minute break and then do:
Double Windmill 2×5 l,r (left and right with one-minute breaks)
Thursday
A-1: Double Clean and Military Press 3×5
A-2: Renegade Row 3×5 l,r (left and right)
Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 3×5 on both exercises. Your long-term goal is to work up to 6×5 per exercise.
Take a one-minute break and then move on to:
B-1: Double Front Lunge 3×6
B-2: Double Snatch 3×6
Core Training Kettlebell Program
Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 3×6 on both exercises. When you can do 3×6, add another set and do 4×6. Your long-term goal is to do 6×6 per exercise
Take a one-minute break and then do:
Turkish Get-up 2×5 l,r (left and right with one-minute breaks)
To summarize, the keys to building an effective kettlebell program for size and strength is to focus on compound exercises and balanced development. Make sure to cover the five major categories for balanced development and organize a program in such a way that all of the bases are covered with the appropriate amount of training days, volume, and intensity.