LADY SPARTACUS KETTLEBELL WORKOUTI had the pleasure of working out with Lady Spartan Estella Hom this weekend.
Estella has her own body transformation through fitness and nutrition losing more than 60 pounds a few years back and keeping it off ever since. Estella is also a Kettlebell Long Cycle Champion (Clean and Press reps in a slotted time) winning GOLD at the Arnold Classic last year, so she knows how to throw around the kettlebells.
It only made sense to create a kettlebell workout for our session. Most KB exercises that you see are generally linear movements, but attending a recent seminar with kettlebell Expert Steve Maxwell, Estella wanted to throw in some circular kettlebell movements to really maximize our training.
The result is the below workout that targets the entire body and cardio system, as I was soon to find out. I am still sore from the workout. The bottom line is you are going to build lean muscle,in crease your metabolism to help you burn fat and get a great cardio workout all in 30 minutes.
SPARTACUS KETTLEBELL WORKOUT FOR WOMEN
Increase Lean Muscle, Burn Fat and get a Cardio Workout in 30 minutes with this workout
SPARTACUS KETTLEBELL WORKOUT – LADY SPARTAN – ESTELLA HOM
Workout Instructions
10 Exercise Circuit – Complete 3 full circuits
Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 2 more times.
EXERCISE LIST – Estella used 30lbs kettlebell
KETTLEBELL (KB) ALTERNATE ONE ARM SWING
KB CIRCULAR CLEANS – RIGHT
KB BOTTOMS UP ALTERNATING LUNGE
KB CIRCULAR CLEANS – LEFT
KB SQUAT AND TWIST – RIGHT
KB STANDING TRICPES EXTENSIONS
KB SQUAT AND TWIST – LEFT
KB SHOULDER PRESS – RIGHT
KB SHOULDER PRESS – LEFT
KB CORE ROWERS
GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt
2 thoughts on “LADY SPARTACUS KETTLEBELL WORKOUT WITH ESTELLA”
Great workout & well balanced. As a Pesonal Trainer myself I have always believed that in any Kettlebell swing the momentum should come from the hip snap, many of the recent vids the momentum of the swing appears to be from the shoulders & arms – have I got it wrong over the last few years?
Steve
Hey Steve, The kettlebell swing should definitely come from the hips. The shoulders and arms are just there to connect to the upper-body. This is why you need to use heavier weights with swinging exercises. Once the shoulders and arms start lifint, then you know you are doing the exercise wrong. The kettlebell swing is a lower body, power, exposive, cardio exercise.
I had the pleasure of working out with Lady Spartan Estella Hom this weekend.
Estella has her own body transformation through fitness and nutrition losing more than 60 pounds a few years back and keeping it off ever since. Estella is also a Kettlebell Long Cycle Champion (Clean and Press reps in a slotted time) winning GOLD at the Arnold Classic last year, so she knows how to throw around the kettlebells.
It only made sense to create a kettlebell workout for our session. Most KB exercises that you see are generally linear movements, but attending a recent seminar with kettlebell Expert Steve Maxwell, Estella wanted to throw in some circular kettlebell movements to really maximize our training.
The result is the below workout that targets the entire body and cardio system, as I was soon to find out. I am still sore from the workout. The bottom line is you are going to build lean muscle,in crease your metabolism to help you burn fat and get a great cardio workout all in 30 minutes.
SPARTACUS KETTLEBELL WORKOUT FOR WOMEN
Increase Lean Muscle, Burn Fat and get a Cardio Workout in 30 minutes with this workout
SPARTACUS KETTLEBELL WORKOUT – LADY SPARTAN – ESTELLA HOM
Workout Instructions
10 Exercise Circuit – Complete 3 full circuits
Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 2 more times.
EXERCISE LIST – Estella used 30lbs kettlebell
KETTLEBELL (KB) ALTERNATE ONE ARM SWING
KB CIRCULAR CLEANS – RIGHT
KB BOTTOMS UP ALTERNATING LUNGE
KB CIRCULAR CLEANS – LEFT
KB SQUAT AND TWIST – RIGHT
KB STANDING TRICPES EXTENSIONS
KB SQUAT AND TWIST – LEFT
KB SHOULDER PRESS – RIGHT
KB SHOULDER PRESS – LEFT
KB CORE ROWERS
GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt
Great workout & well balanced. As a Pesonal Trainer myself I have always believed that in any Kettlebell swing the momentum should come from the hip snap, many of the recent vids the momentum of the swing appears to be from the shoulders & arms – have I got it wrong over the last few years?
Steve
Hey Steve, The kettlebell swing should definitely come from the hips. The shoulders and arms are just there to connect to the upper-body. This is why you need to use heavier weights with swinging exercises. Once the shoulders and arms start lifint, then you know you are doing the exercise wrong. The kettlebell swing is a lower body, power, exposive, cardio exercise.
Funk