November 21, 2011


SPARTACUS KETTLEBELL WORKOUT FOR STRENGTH – “NO REST FOR THE WICKED” I have to admit, it’s been a long time since I did a full kettlebell workout…and I miss them so much! Using kettlebells to for strength and muscle mass is great, especially if you use challenging weight. The harder you work the more calories you burn too. Because using kettlebells are ballistic, there are many more muscles being used at the same time accelerating your fat burning and muscle building. 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 most of them. 1. Press: 2. Pull: 3. Squat: 4. Lower Body Pull: 5. Core:   Covering the above five areas ensures that you build a strong and balanced physique. I put together this workout that uses one kettlebell and your Gymboss Timer. It takes about 35 minutes and is super effective. Grab your Kettlebell, Gymboss Timer and try this workout today! GET YOUR GYMBOSS TIMER FOR 19.95 – SPARTACUS KETTLEBELL WORKOUT FOR STRENGTH – NO REST FOR THE WICKED 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. Suggested Weight: Men use 16-24kg Women 8-16kg Please make sure you warm up before you start. Pre-Workout Kettlebell Warm up – 30 Seconds Each Exercise 1. Around the Body Pass – 30 seconds clockwise and counter-clockwise 2. Halos – 30 seconds clockwise and counter-clockwise 3. Figure 8’s – 30 seconds one way and switch 4. Good Morning Stretch – 30 seconds Main Kettlebell Workout – 45 seconds of work followed by 15 seconds rest 1. 2 ARM SWING-CATCH AND SQUAT – Lower Body and Squat 2. KB CLEAN AND PRESS – LEFT – Lower Body Pull and Press 3. 2 ARM SWING-CATCH AND SQUAT – Lower Body and Squat 4. KB CLEAN AND PRESS – RIGHT – Lower Body Pull and Press 5. ONE ARM SWINGS – LEFT – Lower Body Pull 6. TURKISH GET UP – LEFT – Core 7. ONE ARM SWINGS – RIGHT – Lower Body Pull 8. TURKISH GET UP – RIGHT – Core 9. KB WINDMILL – LEFT – Core and Abs 10. KB WINDMILL – RIGHT – Core and Abs GET YOUR KETTLEBELLS TODAY  


    • Hi MRTA,
      No I mean 16-24kg for men. and 8-12kg for women.
      Kettlebells are different,especially when you are swinging. You may have to go lighter with the Windmill’s and the get-ups as those are challenging exercises, but the for the swings and cean and press, 16-24kg is where you want to start. Now learning technique is important so head to the Kettlebell Section of the website and look for the Kettlebell Basics post that will teach the proper form and technique for kettlebells – Funk

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