HOW TO TRAIN WITH KETTLEBELLS – 7 INSTRUCTIONAL VIDEOS

Kettlebell Basics – 7 Instructional Videos with Ajamu Bernard from KBell Training Academy

I have posted this valuable “How To” Kettlebell Basics program to help you with the basics of the using the kettlebell so that you get the best results out of this program.

I approached Ajamu from KBell Training Academy, to help out with this aspect, as I received my Kettlebell Certification through him.


Ajamu Bernard is the founder of The Kettlebell Training Academy (est. 2004), an education and training company that conducts fitness industry certificate programs and consumer workshops across Canada. Ajamu is a coach and teacher whose workshops specializes in helping everyday people, personal trainers, athletes and MMA participants develop a better understanding of how to integrate the Kettlebell into their individual training style.


The training is broken into 6 parts and should be watched in order so that you progress in the proper way.

Before you start to use the kettlebell, it is important to learn the proper techniques and practice them. I have included some basic kettlebell videos to help you get started on using them in this program.

Ajamu recommends:
Ladies - Set 8kg (light), 12kg (med), 16kg (heavy)
Men's - Set 12kg (light), 16kg (med), 24kg (heavy

Get your free KBell Physique eBook and program at http://www.kbellphysique.com/index.html


KBELL BASICS VIDEOS


KETTLEBELL BASICS – PART 1 - HOLDING KETTLEBELL, FIGURE EIGHTS





KETTLEBELL BASICS - PART 2 CATCHERS HOLD, PULLOVER, GOLBLET SQUAT





KETTLEBELL BASICS PART 3 - HIGH PULL AND KETTLEBELL SWINGS




KETTLEBELL BASICS PART 4 - CLEAN AND PRESS




KETTLEBELL BASICS PART 5 REVERSE OVERHEAD LUNGE




KETTLEBELL BASICS PART 6 KETTLEBELL SNATCH




HOW TO USE KETTLEBELLS - BREATHING- KBELL TRAINING




Get your free KBell Physique eBook and program at http://www.kbellphysique.com/index.html  

KETTLEBELL EXERCISE FOR YOUR SHOULDERS AND ABS - CLICK HERE

KETTLEBELL FIGURE 8 TO A HOLD FOR AMAZING ABS AND SHOULDERS




This is a modified version of the classic hand to hand figure eight move. It has a static hold at the top of the movement and then a drop down in the end.

This is a great workout for young athletes, golfers, people with low back issues, knee problem. The exercise ties your glutes and hamstrings into your core. It so effective and targets the shoulders and abs (oblique) as well. I used the light weight just for this video, but you want to go heavy if you can.

Funk Tip:
When you are performing the exercise, ensure that when you are bringing the kettlebell up to the hand you have a real aggressive hip snap and pull. Keep the elbows in tight and abs tight.

Workout - Set your GYMBOSS TIMER to 45 seconds, rest for 15 and repeat for the opposite side

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!

LADIES, DOES YOUR GUY NEED A NEW STYLE, NEW BODY AND NEW ATTITUDE?

Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Funk Roberts

KBell Fighter MMA Workout Series is Here!

I just launched this kick-ass kettlebell workout series for MMA fighters adn non-fighters who just want to get into shape - ALL YOU NEED IS A KETTLEBELL AND A GYMBOSS TIMER!

KBell Fighter MMA Workout Series


•IF YOU WANT TO BECOME A BETTER FIGHTER
•IF YOU WANT TO GAIN MORE STRENGTH AND KNOCK-OUT POWER
•IF YOU NEED TO INCREASE YOUR CARDIO AND ENDURANCE
•IF YOU WANT TO BUILD SOLID CORE STRENGTH
•IF YOU WANT TO GET RIPPED LIKE A FIGHTER
IF YOU WANT TO BE BIGGER, STRONGER AND FASTER
 
THEN THE KBELL FIGHTER MMA WORKOUT SERIES IS FOR YOU!
 
GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE - http://www.funkmma.com/

I created the KBell Fighter MMA Workout Series to help fighters or those that want to look like one add a strength and conditioning training with kettlebells.

The program consists of 5 kettlebells workouts and 3 programs to choose from depending on your needs. Whether you train in Boxing, Muay Thai, Wrestling, Jiu-Jitsu (BJJ) Taekwondo, Kickboxing, Wrestling, Karate, Grappling or any other martial art, you can add the KBell Fighter Workout Series to your program.

The average guy or girl training in an Mixed Martial Arts probably has a job, in a relationship or has a family and other commitments. But they are still able to train three or four times a week. The only think is, in order to be a complete fighter you need to add strength and conditioning.

With the KBell Fighter MMA Workouts, I wanted to endure that these 5 Kettlebell workouts and 3 programs had the important elements of strength training that will have the most positive effects on your performance. And with your time strapped, the workouts are quick and effective


 
WHAT YOU GET WITH THE KBELL FIGHTER MMA WORKOUT SERIES

 

5 KETTLEBELL WORKOUTS AND VIDEOS

3 SEPARATE KBELL FIGHTER PROGRAMS

KBELL FIGHTER EBOOK

ABS /CORE WORKOUT VIDEOS

NUTRITION PLAN FOR MEN AND WOMEN

SUPPLEMENT PLAN AND VIDEO

FREE KBELL PHYSIQUE EBOOK

GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE WWW.FUNKMMA.COM


CHOOSE FROM 3 KBELL FIGHTER PROGRAM

MMA FIGHTER - PRE FIGHT PROGRAM
MMA ENTHUSIAST PROGRAM
5 WEEK WORKOUT CHALLENGE

GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE http://www.funkmma.com/

DO YOU WANT GREAT SHOULDERS? - CLICK HERE FOR VIDEO

FUNK KETTLEBELL 21'S FOR AWESOME SHOULDERS




I love this shoulder workout. It is what is called a Giant Set. Three exercises performed one after the other equals one set. This workout is great because it targets your front delts, side delts and shoulder strength.


Doing this one arm at a time, allows you to focus on your shoulder muscles doing all the work, instead of using your body or momentum to lift the weight. Make sure you use a lighter kettlebell to perform this exercise...you don’t want to risk injury.

Kettlebell 21's - Perform 3 Giant Sets each arm - no rest in between

One Arm Kettlebell Side Lateral Raise - 7 reps
One Arm Kettlebell Front Raise - 7 reps
One Arm Kettlebell Shoulder Press - 7 reps
(Perform one arm at a time, switch to the other arm, then switch back woth no rest.  Perform 3 full sets.  Don't have a kettlebell, then use a dumbbell)

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!

LADIES, DOES YOUR GUY NEED A NEW STYLE, NEW BODY AND NEW ATTITUDE?

Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Funk Roberts

FITNESS WITH FUNK VIDEO - KETTLEBELL SWING

FITNESS WITH FUNK VIDEO - KETTLEBELL SWING




KETTLEBELL SWING


One of my favourite core strengthening, power building and fat loss exercises is the kettlebell swing. This is an exercise you see me doing a lot, and for great reason...it works!

The Kettlebell swing trains so many parts of your body all at once. It trains all parts of the back from lower to the traps. Swings work the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from.

With the swing you generate force form you the hips, legs and back of the body. That develops the body’s power, explosiveness and flexibility.

The swings also targets your upper body, making this exercise one of the best bangs for the buck.

I also use the kettlebell swing as a conditioner and body fat burner.

Grab your kettlebell and Gymboss timer and try this great workout below and within weeks, watch your body, cardio and strength increase rapidly


45-15 Kettlebell Swing Fat Burning Workout

Complete 8 total rounds
1 round is 45 seconds of 2 Arm Kettlebell Swings followed by 15 seconds of rest


Funk Roberts

The Funk Roberts GYMBOSS work out timer available
http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810

Subscribe to our YouTube channel for How To videos for you to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen http://www.NEWYOUCREW.tv

LADY SPARTACUS WORKOUT - ESTELLA HOM

LADY SPARTACUS WORKOUT VIDEO

Note from Estella "Lady Spartacus" Hom - Kettlebell Fat Loss Expert

To all the Lady Warriors on the Funk Roberts 4 Week Spartacus Workout Challenge: Here is a high intensity interval training workout designed to burn the fat, work your entire body and tighten up any trouble spots. Based on the Spartacus Workout, this exercise protocol is comprised of 10 different exercises, done for 3 rounds.

Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds.

All you need is 1 kettlebell. You will feel the effects of this workout in your arms, abs, glutes, and legs the next day ;-)

Get the FULL WORKOUT  with descriptions and your FREE Funk Roberts 4 Week Spartacus Workout Program  at http://www.spartacusworkout.com/

If you haven't signed up already, go get your FREE Funk Roberts 4 Week Spartacus Workout at http://www.spartacusworkout.com/

FITNESS WITH FUNK VIDEO - THE KETTLEBELL HALO

The New You Crew - Fitness with Funk - Kettlebell Halo Video





This is a fantastic exercise for your upper-body.  Hold the kettlebell into the bottom up position in front of your eyes. In one smooth motion make a circle around the head and chest. This is a great shoulder mobility exercise.

The Kettlebell Halo exercise will work your shoulders, triceps, biceps, chest and core.  Ever since using this exercise my rotator cuff injury is gone. 


Kettlebell Halos
10 reps clockwise and 10 reps counter clockwise for 3 reps
You can use a Dumbbell if you don’t have a kettlebell as yet, but you will not get the same effect.
Use a 25lb kettlebell, at least.

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!


LADIES, DOES YOUR GUY NEED A NEW STYLE, NEW BODY AND NEW ATTITUDE?
Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany.  We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Your fitness coach and friend
Funk Roberts

THE NEW YOU CREW - THE BICEPS GUNSLINGER

The New You Crew - Fitness with Funk

Kettlebell Bicep Gunslinger Video

This is a great exercise for big biceps, huge forearms and solid grip. The gunslinger should be done for time 3 sets of 45 seconds per arm. You will feel this exercise throughout your entire arm. If you have 2 kettlebells you can do both arms at the same time.

You can use a Dumbbell if you don’t have a kettlebell as yet, but you do not get the same effect. Use a 25lb kettlebell, at least.

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!


LADIES, DOES YOUR GUY NEED A NEW STYLE, NEW BODY AND NEW ATTITUDE?

Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany
We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Funk Roberts

KETTLEBELL MMA WORKOUT - VOL 3

I figure with the start of the Ultimate Fighter with KIMBO SLICE and UFC 103 coming up, I would post another MMA workout. I found one hiding in the archives.



KETTLEBELL MMA WORKOUT


One Kettlebell Exercise followed

by a Skipping Interval
All Intervals are 1:00 min
Total Time 20 minutes 
 
INTERVAL TIME - EXERCISE
1:00 AROUND THE BODY - WARM UP
1:00 SKIPPING INTERVAL
1:00 2 ARM KETTLEBELL SWING1:00 SKIPPING INTERVAL
1:00 1 ARM KETTLEBELL SWING R
1:00 SKIPPING INTERVAL
1:00 1 ARM KETTLEBELL SWING L
1:00 SKIPPING INTERVAL
1:00 1 ARM CLEAN AND PRESS R
1:00 SKIPPING INTERVAL
1:00 1 ARM CLEAN AND PRESS L
1:00 SKIPPING INTERVAL
1:00 1 ARM HIGH PULL R
1:00 SKIPPING INTERVAL
1:00 1 ARM HIGH PULL L
1:00 SKIPPING INTERVAL
1:00 1 ARM SNATCH R
1:00 SKIPPING INTERVAL
1:00 1 ARM SNATCH L
1:00 SKIPPING INTERVALS


This is a kettlebell workout that is more advanced. It uses some tougher exercises that you will need to master, or at least feel comfortable doing. It taxes your conditioning and overall body strength, something fighters are always working on. No need to do cardio after this workout baby.

Using kettlebells to ramp up muscular endurance is perfect for killer MMA battles. Doing high rep sets of kettlebell swings, snatches, and clean and jerks is a great way to burn fat and increase your conditioning.

The ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn.

MMA emphasis on functional strength and using kettlebells when you workout will help you to achieve this, unlike weight training that is more static movements, especially if you use machines.

For the regular person, who is not interested in a Battle Royale, kettlebells are an optimum piece of equipment, especially if you’re looking to increase strength and burn fat fast. The more muscles you use during a certain exercise, the stronger you become and the more muscles you will build.

With this kettlebell workout you are going to use interval training, switching between skipping and kettlebell exercises.

Each interval is one minute (1:1) - that's one minute skipping followed by one minute of the kettlebell exercise - the skipping is counted as your active rest between the kettlebell sets, but you will soon find out that it still hits your cardiovascular endurance.

I use this workout or similar circuits twice a week. It keeps me conditioned and as I keep going I’m feeling stronger everyday. At 40 you want to look good too.


This workout takes a total of 20 minutes. That means you are in and out of the gym in 30 minutes. You targeted full body strength and conditioning, cardio and core - DONE, DONE AND DONE!

That's after you peel yourself off the floor. I died after this one.
 
I use this workout or similar circuits twice a week. It keeps me conditioned and as I keep going I’m feeling stronger everyday. At 40 you want to look good too.



This workout takes a total of 20 minutes. That means you are in and out of the gym in 30 minutes. You targeted full body strength and conditioning, cardio and core - DONE, DONE AND DONE!

That's after you peel yourself off the floor. I died after this one.
 

Using The Kettlebell For Rehab - Video

ESTELLA KILLER KETTLEBELL WORKOUT #1

Properly implemented, the kettlebell can be a tremendous rehab tool.

Female Kettlebell Expert Estella Hom used Kettlebells during her collarbone rehab.
Kettlebell workout of the day. Building functional strength and working the entire body with a series of compound movements involving single and double kettlebell swings, windmills, overhead squats, presses, and rows, topped off with a set of weighted pistols.


This was filmed exactly one year after I fractured my collarbone in a cycling accident. Serving as a reminder that setbacks create challenges to be overcome and opportunities to become better

GET YOUR COPY OF ESTELLA'S BEST SELLING

KETTLEBELL WORKOUT FOR WOMEN

GET YOURS HERE

Here's what The KettleBell Workout for Women will do for You:

• Lose that 'Ab Muffin Top' to reveal flat, sexy abs

• Melt the fat off your body in record time so you can fit into your sexy wardrobe faster

• Tones muscles FAST - especially on thighs, butt and stomach with a lot less cellulite!

• Sculpt long, lean legs and sexy calf muscles

• Firm and tighten saggy arms

• Develop a strong back and shoulders

• Re-size your hips and thighs

• Lift your chest and buns

CLICK HERE TO GET YOUR COPY

LOSE WEIGHT AND GAIN STRENGTH WORKOUT

FUNK'S SINGLE KETTLEBELL BOOTCAMP WORKOUT #1

Here is one of my killer bootcamp single kettlebell workouts that I usually do Monday mornings when I wake up. The circuit prepares me for the week I have ahead, whether it be the daily grind at work, muay thai training, gym workouts, writing articles and e-books, or dealing with my Funk Fitness Boot Camp trainees (hahaha)…this is the ultimate workout both physically and mentally .







“There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. These killer ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn. This is why sprinters are ripped to shreds and marathon runners have a skinny-fat look”. – Mike Mahler – Visit http://www.mikemahler.com/ for more info.


Mike Mahler, a kettlebell instructor, expert and strength coach, indicates, like weight training, there are five areas that are worth focusing on for balanced development of the body 5 Pillars of Strength Exercises and my workout incorporates them all. The Five Pillars -Press, Pull, Squat, Lower Body Pull, Core.


Your entire body will be targeted with this workout and can be done by both women and men. My workout, challenges your strength and conditioning by doing each exercise for 30 seconds one after the other. I do 2 rounds and usually take about 15-20 minutes; you have to be focused. I’ll begin with 2-3 minutes of skipping and end off with 5 minutes of stretching.

Because using kettlebells are ballistic, there are so many more muscles being used at the same time accelerating your fat burning and muscle building.

Within a month from adding this workout to my regimen I can truly say that my body is WAY more sculpted then before. I can’t see why every person – man or woman - does not have a kettlebell in their house. They are inexpensive and have so many benefits to your overall fitness and health.

This workout is tough, so if you are a beginner to using the kettlebell, this may not be where you want to start. I have posted different levels of workouts to choose from, so when you get comfortable using kettlebells, start with the Bronze Workout and move to next workout each week.

BRONZE WORKOUT – Perform each exercise for 8-10 reps each for 2 sets; Rest 30 seconds between sets.

SILVER WORKOUT (REPS-CIRCUIT) – Perform each exercise on after the other – 8-10 reps each and rest for 90 seconds between sets – do 2 sets of the circuit – total 2 sets

GOLD WORKOUT (TIME-CIRCUIT) – Perform each exercise for 30 seconds, one after the other. Rest for 90 seconds and then repeat for 2 more rounds for total of 2 rounds

PLATINUM WORKOUT (TIME-CIRCUIT) - Perform each exercise for 30 seconds, one after the other. Add 1 minute skipping intervals in between each exercise. That’s 18 minutes straight without rest.


FUNK BOOTCAMP SINGLE KETTLEBELL GOLD WORKOUT

Try this workout twice a week and I guarantee you will see a major difference in your body within 4 weeks. I used 35 and 30 pound kettlebells for this workout.

1 ROUND = PERFORM AS MANY REPS YOU CAN OF EACH EXERCISE FOR 30 SECONDS WITH NO REST IN BETWEEN. THEN REST FOR 90 SECONDS AND COMPLETE ANOTHER ROUND

SKIPPING WARM UP - 2-5 minutes
AROUND THE BODY – 10 reps clockwise – 10 reps counter clockwise
HALOS – 10 reps clockwise – 10 reps counter clockwise

EXERCISE FOR ROUNDS
ONE ARM KETTLEBELL SWINGS RIGHT – 30 SEC
ONE ARM KETTLEBELL SWINGS LEFT – 30 SEC
PASS - PASS - PASS - SHOOT – 30 SEC
SQUAT AND PRESS RIGHT – 30 SEC
SQUAT AND PRESS LEFT – 30 SEC
STANDING TRICEPE EXTENSIONS – 30 SEC
FIGURE EIGHTS – 30 SEC
HALF SQUAT BICEPS CURLS – 30 SEC
KETTLBELL SQUAT AND KICK – ALTERNATE – 30 SEC
BENT-OVER ROWS RIGHT – 30 SEC
BENT OVER ROWS LEFT – 30 SEC
CATCHER CALF RAISES - 30 SEC
WOODCHOPPERS – RIGHT – 30 SEC
WOODCHOPPERS – LEFT – 30 SEC
WINDMILLS – RIGHT – 30 SEC
WINDMILLS – LEFT – 30 SEC

GOOD LUCK


What Kettlebell weight is good for me?
BY Michael George Russian Kettlebell Challenge (RKC) certified kettlebell instructor http://www.riversidekettlebells.com/


Are you out of shape or older? Do you have little experience with weight training?A woman should probably start anywhere in the 10 lb to 15 lb. range.Men should consider the 26 lb. (12 kg). Maybe even the 18 lb. (8 kg).

Are you in average to good shape? Do you have some experience in weight training?An average woman should start with an 18 pounder (8 kg).An average man should start with a 35 pounder (16 kg). “An average man should start with a 35-pounder (16 kg). It does not sound like a lot but believe it; it feels a lot heavier than its weight suggests!
-— Pavel Tsatsouline, Enter The Kettlebell

Are you in excellent shape?Are you experienced in weight training? A strong woman can go for a 26-pounder (12 kg). Some women will advance to a 35-pounder.A strong man can start with a 44-pounder (20 kg), but there is no shame is using a 35-pounder (16 kg). Most men progress to a 53-pounder (24 kg), the standard issue in the Russian military.

WHO TRAINS WITH KETTLEBELLS

WHO DOES KETTLEBELLS?

EVERYONE! - MEN, WOMEN AND CHILDREN

KETTLETIP - PERFECT YOUR KETTLEBELL SWING

HERE ARE SOME TIPS FROM RYAN SHANAHAN OF KETTLEWORX ON HOW TO PERFECT YOUR KETTLEBELL SWING

Tight Grip: Squeeze the handle tight with your hands to increase arm tone!

Feet: Should be slightly wider than shoulder width. Keep 70% of your bodyweight balanced on your heels to target the glutes

Swing: Avoid lifting with the arms.

Swing Height: UP to eye-level, no higher. If you’re swinging too high, consider advancing to a heavier kettlebell.

Swing Low: Reach through between your legs with a medium knee bend.

Posture: Back straight throughout entire swing.

Hip Thrust: Your hips are the main power source during the Swing. Push hips back during the Low swing and thrust your hips forward during the High swing.

Secret Ingredient: Top of the swing, PAUSE & SQUEEZE your GLUTES + AB’s for a 2 second count to maximize muscle lift and firmness.


KettleWorx is a breakthrough KettleBell Fitness Program that gives you the three most important elements of fitness: CARDIO • CORE • RESISTANCE Just 20 minutes, 3 times a week. One hour a week - anytime, on your schedule!

RISE ABOVE THE PLATEAU

5 TIPS TO RISE ABOVE THE PLATEAU by Estella Hom

Kettlebell training is an incredible way to burn fat, build lean muscle, and increase your overall strength and fitness levels. Studies have shown that 20 minutes of kettlebell training will burn more fat and calories than 1 hour of steady cardio.

Through personal experience and that of others I’ve worked with, it is a proven way to help you get you the body you want, and fast!

But what do you do when you stop seeing results? I’m sure we’ve all had a point where the dreaded plateau strikes. I have received numerous emails asking for advice on this, so here goes:

Workout plateaus often occur when your body has gotten used to the workouts and is ready for something more challenging and engaging. The key is to make sure you are not doing the same thing every time you’re working out. What got you to your current state will not necessarily work to progress you further.

When you first began kettlebell training, your body was thinking: ‘ok, how can we make this easier?’ Once it adapts and becomes efficient at performing all the moves and workouts, it no longer has a need to work as hard. Having said that, if your body is constantly being challenged, it will be forced to adapt, and therefore bring you to new levels of fitness. Here are my top 5 tips on breaking out of it:

1. Take an active break - Not seeing results can also be a sign that you’ve been working out too much for your body to take in the benefits of your workouts. By taking a week off working out, this will allow your body to rejuvenate and come back stronger once you’re back at it.

2. Switch it up - Try varying your kettlebell workouts by doings things like adding more reps, decreasing the rest time between sets, different moves, and/or adding a new activity/sport to your workout schedule. If you haven’t noticed already, you’ll be surprised at how well the benefits of kettlebell training transfers over to sports, martial arts, and everyday life activities.

3. Vary the intensity - This is a good way of challenging yourself. Try varying the intensity of your workouts each day, whether it be low, medium, or high intensity. Interval training within a workout session is also beneficial. For example if you’re cycling, try alternating between high intensity for 8 seconds and moderate intensity for 12 seconds for 20 minutes. I find this works well if you really want to work up a sweat but are short on time.

4. Food is fuel - Make sure you are eating enough to power yourself through your workouts. Eat 5 small healthy meals a day, every 3 hours along with 1-2L of water/day. This will help rev your metabolism and keep energy levels up. Each meal should consist of a healthy carb (ie: oatmeal, sweet potato, fruits, vegetables) and lean protein (ie: yogourt, cottage cheese, chicken, eggs, turkey, tofu, whey protein).

5. Get your sleep - Make sure you’re getting enough sleep, as this will allow your body to rest and muscles to recover from your last workout and recharge/energize for the next.

Follow these tips and you’ll be sure to progress your training further.

For kettlebell workout ebooks, check out:http://www.kettlebellpros.com/

Keep on training,

Estella Hom - “Failure is not an option. Do what you got to do”

Estella Hom, is a Kettlebell Fat Loss Expert, athlete and a graphic designer. She is also a trainer at the Funk Roberts Fitness Boot Camp.

Design and fitness are her two passions. After 4 years of crunching designs in front of a computer, all niters, and very poor eating habits, she earned her Bachelor of Design Degree from York University/Sheridan College and was fat.

All of which changed when she began working out, training with kettlebells and embracing a healthier lifestyle. The fat literally melted off her body and she underwent a complete transformation. She lost 45lbs, 21″ off my body, am down 7 dress sizes, and feel better than ever! She still designs away on her computer but lives a much more athletic and balanced lifestyle.

Check Out Stella amazing transformation story at http://funkroberts.blogspot.com/2007/10/estellas-amazing-body-transformation.html

KETTLEWORX ON THE ABC FIT FRIDAY TV

Certified Personal Trainer, Jarrod Wise from the ABC Fit Friday TV segment, called KettleWorx a new Fitness Phenomenon !!

To view the segment, click on this link

http://www.kvue.com/video/health-index.html?nvid=352758

Kettlebells: a new way to tone up
April 17th, 2009
Kettlebells are becoming a trend in gyms across the country, but some may be too intimidated to use them. KVUE photojournalist and certified personal trainer Jarrod Wise spoke with a nation fitness trainer who created a new kettlebell workout that's an easy way to tone you up.

Hello Canadian KettleBell Lovers,

Kettleworx is now in Canada.

The New KettleWorX 6 Week Body Transformation DVD program is now available in Canada at the Treadmill Factory get yours today
Please visit :http://www.treadmillfactory.ca/kettleworx.html
or Click Here

FUNK ROBERTS KETTLEBELL Q&A

FUNK INTERVIEW WITH THE I LOVE MY KETTELBELL CREW

Not too long ago I was interviewed by the folks at www.ilovemykettlebell.com

Check it out and try my favourite Kettlebell Workout below.


Q - When did you first see a Kettlebell?

A - I used to see kettlebells in the old Muscle and Fitness magazines when I was younger, but didn’t pay too much attention to them then. In 2005 I was re-introduced by my close friend Ryan Shanahan and what an introduction it was. At first I was very sceptical about what a strange looking ball with handles could really do for me. I mean, how can you do bicep curls or bench presses or good ole squats with these things? Wow, did that thought change quickly after my first workout.

Q -Describe your first time picking up Kettlebell?

A - When I first picked up a Kettlebell, it was a little awkward as I wasn’t sure what to do with them, but when you learn how to use them, it’s unbelievable how fast the gains can be. I found out Kettlebells sculpt crazy muscle definition, made my body feel incredible day to day and I can honestly say that even playing volleyball was easier.

Because Kettlebell exercise form is so dynamic I felt muscles in my body that had not been used for a while. Kettlebell workouts are definitely a muscle wakeup call!

Now I understand why Champion athletes use kettlebells.


Q -What is your favourite Kettlebell exercise?

A - My favourite exercise has to be the one arm swing – I love that one. I also came up with a Kettlebell exercise called “Slow Cleans” which I use as a staple in my Bicep training. Girls dig Big Biceps.


Q -Why do you Love Kettlebells?

A - I Love my Kettlebell because my physical achievement while working with kettlebells has been monumental. While training with gym weights has always been great, kettlebells have taken my muscle definition and strength to the next level. After a month of incorporating kettlebells into my usual workouts, I jumped to pressing 125dumbells for reps of 10, when I could only do 100lbs before. If those aren’t results, I don’t know what are.

My favourite aspect of the Kettlebell was not only finding them but teaching them to others. During my Funk Roberts Fitness Bootcamp, the kettlebells was an all-time favourite for the trainees. Although they were difficult at first all the trainees were excited to use them, because they felt and saw results. “Funk, Funk can we please use the kettlebells this session”Kettlebells are a treat that gives trainees crazy results.

Interview by www.ilovemykettlebell.com


FUNK KILLER KETTLEBELL WORKOUT

1 Two Arm Swing - 20 reps - 3 sets
2 Alternate Swings - 20 reps - 3 sets
3 Slow Cleans - 15 reps - 3 sets
4 Clean and Press - both arms - 10 per side -3 sets
5 Lunge and Squat combo -10 per side - 3 sets
6 Kettlebell snatch - 10 per side - 3 sets
7 Kettlebell Windmill - 10 per side - 3 sets
8 Kettlebell Ab Crunch - 20 reps - 3 sets
9 Turkish Get-Up - 10 reps - 2 sets

WHO IS JAY CUTLER’S SECRET WEAPON TO WINNING THE 2009 OLYMPIA?

For those of you who do not know, Jay Cutler is a bodybuilding professional and 2-time Mr Olympia and 5-time runner up. This is an interview from Ryan Shanahan’s I Love My Kettlebell Website.


Interview with Lisa Balash , owner of Elite Physiques kettlebell studio , located in Las Vegas.


Q - When did you first see a Kettlebell?

A - I first saw a KettleBell in 2006 at a Pilate’s studio .I began training myself for the 2006 Figure Nationals in Las Vegas and I was trying to change my look of overly muscular to more of a lean, longer look. I then decided to add the kbells and Pilates together to create my trademarked Kettle-lates training system and I transformed myself by taking off 20lbs and lengthening out my muscles.



Q – What kind of results did you get from Kettlebells?

A - I used the kettlebells for 40 min 2-3 days per week and was having trouble keeping the weight on, It was literally melting off of me. The results were phenomenal! Everyone started commenting on how much they loved my new look.

After that I decided to get certified to teach kettlebells and share with everyone this awesome training tool. I soon became a certified instructor with IKFF and opened my studio Elite Physiques here in Vegas.



Q – Does Mr. Olympia Jay Cutler use Kettlebells?

A - Yes, Jay Cutler has been a client of mine and we are focusing on his Mr. . Olympia comeback win in 2009. Jay likes the cardio challenge of KB’s and also the results for the glute ham tie in separation .

We do combine swings, Turkish getups along with Snatches for timed sets of 2-3 min each side. Jay is going to bring a brand new and unbeatable package to the Olympia stage this year !I am also training IFBB Pro Figure competitor Elaine Goodlad for her upcoming Europa show in April.

She is using kettlebells 2 days a week and she will be on an upcoming reality show that will follow her training and competing. So we should see her snatching on tv in the near future!


Q - Why do you Love Kettlebells ?

A - I love kbells because they are efficient and effective.I love teaching because its fun for clients they love the results that they get and the challenge of the mind body connection.It is very similar to Pilates in the fact that you have to be in the moment and core is always being used!!

Thank you for the interview, now Im off to train Mrs. Cutler, Jay’s wife, who also looks phenomenal!


For more information about Lisa’s classes and personal training visit her website:www.elitephysiqueslv.com

Interview by : http://www.ilovemykettlebell.com/

KETTLEWORX MORE ACCESSIBLE, LESS INTENSE

KettleWorx on FOX29 Philly 02/05/09 from FitnessWorx on Vimeo.

PHILADELPHIA - Ryan Shanahan has played pro hockey, competed in the Heavyweight Drug-Free Bodybuilding Contest, and now his proudest accomplishment: training a 5-foot-tall pregnant person named Jenn Frederick.

We've all seen the massive kettle bells some elite athletes use. Now, Shanahan has developed a system for the general public. It's called KettleWorx. Tons of celebs have turned to kettle bells to tone up, Frederick reported. - myfoxphilly.com

MORE ABOUT KETTLEWORX

What Makes a KettleWorx workout (kettlebells) unique?
Three-dimensional whole body movement - nothing else does this!

The result is:
* Efficient: Whole body fitness in a 20-minute workout.
* Fast: Not going from machine to machine - whole body workout in 20 minutes.
* Cardio: Massive calorie burn & rapid increase in heart rate, breathing.
* Core: Constant use of stabilizing muscles = best core workout possible.
* Resistance: Whole body strengthening = gets you lean & toned versus bulking up with muscle isolation.

Overall result:
A lean, toned, great looking body - faster than you ever thought possible!

Why is it that "less is more"?
* No machine on earth can duplicate what your own body can do.
* With KettleWorx your body becomes the machine.
* No waste - instead of transferring energy into fancy pulleys & gears, you're transferring energy across your body - muscle to muscle.
* Over 200 whole body exercises - right in the palm of your hand!

Do you need a trainer?
* Absolutely. Without training the kettlebell is just a chunk of metal.
* KettleWorx is the only complete kettlebell fitness program with all the training you need. (The alternative is private lessons or classes - hard to find and very expensive.)

The Science of Kettlebells
* Burn up to 1,000 calories per hour - because you're using all your muscles!
* You would have to run almost 5 miles to equal the calories burned in just 20 minutes with KettleWorx.
* The most popular fitness machine in America is the treadmill - works only your legs - so you would have to spend over 60 minutes on a treadmill to equal the calories burned in just 20 minutes with KettleWorx. (And only your legs would look great.)
* 3x's the workout in 1/3 the time!!

Celebrities who use Kettlebells
* Lance Armstrong
* Katherine Heigl
* Jennifer Lopez
* Kim Cattrall
* Matthew McConaughey
* Penelope Cruz
* Geri Halliwell
* Jennifer Aniston
* Sylvester Stallone
* Kim Basinger

There is nothing like KettleWorx
* Kettlebells have been used for decades by bodybuilders - but KettleWorx is the first kettlebell program for men and women who are interested in fitness - not bodybuilding.
* KettleWorx is kettlebells for "the rest of us" - short workouts and fast results - for a body that is lean, toned and looks great!
* KettleWorx provides the training experts say is required. It's like having your own personal fitness instructor.

GET YOUR KETTLEWORX DVD'S TODAY

The Funk Roberts special coupon code to save 10% is: kwsave10

Ryan Shanahan BIO:
Ryan is the world's leading kettlebell trainer and foremost expert in kettlebell fitness. He is an internationally acclaimed trainer who regularly works with superstars and exclusive private clients, including the cast and crew of major feature films. For over ten years, Ryan has conducted private kettlebell training sessions working out of the Toronto Film Studio and now has now developed KettleWorx for the general public.

Other facts about Ryan: Over the last 20 years, he's played professional hockey, represented Canada at the World Duathlon Championship, completed 22 triathlons and 2 marathons. After just 7 weeks of intense training he earned 2nd place at the Heavyweight Drug Free Bodybuilding Contest in 2007. In addition to movie stars and models, Ryan has often worked with athletic trainers, physiotherapists, physicians and other fitness and health care professionals.

KETTLEWORX - THE SIX WEEK BODY TRANSFORMATION

KettleWorx Infomercial Trailer



KettleWorx Trailer from KettleWorx on Vimeo.

KettleWorx is a breakthrough program that

gives you the three most importantelements of fitness:
CARDIO • CORE • RESISTANCE
Just 20 minutes, 3 times a week.

One hour a week - anytime, on your schedule!

The Funk Roberts special coupon code to save 10% is: kwsave10

KettleWorx is a breakthrough program that gives you the three most important elements of fitness - Cardio, Core, and Resistance - ALL at the same time and ALL in short 20-minute workouts. It works so well because your body becomes the ultimate fitness machine, moving in 3 dimensions, like nature intended. You're toning every muscle, getting RESISTANCE plus CORE plus CARDIO and you're transforming your body in just Six Short Weeks.

In the KettleWorx 6-Week Body Transformation, Celebrity Fitness Trainer and Kettlebell Expert Ryan Shanahan will guide you week by week through 18 totally unique workouts – it’s like having your own personal trainer, but in the convenience and privacy of your own home. All it takes is 20 minutes, 3 times a week – that’s one hour a week, on your schedule! And in six short weeks, the changes to your body will amaze you!

KETTLEBELL JUGGLING FOR FAT LOSS

Kettlebell Expert and Celebrity Trainer Ryan Shanahan demonstrates juggling with kettlebell to burn fat - Check out the video and article.

"FAT LOSS? Come on! What's the deal?"

I'm sure there's more than one of you saying that to the title. If your stuck with what to do next for your kettlebell program , you may want to try kettlebell juggling as an alternative to one's regular workout.

Kettlebell juggling isn't real exercise; it's just messing around, right?

Nope. If you happen to be sick of swings, or just can't muster up the motivation for 500 rep snatch workout, try juggling. It's a great change of pace and it will get your heart rate up, burns calories, and helps you melt fat.

So here it is. A Kettlebell juggling for fat loss basic How To Video.

For more Kettlebell Videos and E-books go to http://www.kettlebellpros.com/