November 21, 2011


LADY SPARTACUS KETTLEBELL WORKOUT 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 –    


  1. 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?

    • 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.


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