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
LADY SPARTACUS BODYWEIGHT WORKOUT WITH ESTELLA HOM
A high intensity interval training body weight and plyometric workout designed to burn fat, and work your entire body. Based on the Spartacus Workout Challenge from Men’s Health magazine, 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.
Lady Spartacus Abs Workout
Here is a simple fat burning ab workout that you can do using only your bodyweight. No equipment necessary and it can be done anywhere!
Based on the Spartacus Workout Challenge from Men’s Health magazine, 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 of the same circuit or do what I sometimes do – combine it with a round or two of kettlebell moves.
Get your FREE Funk Roberts 4 Week Spartacus Workout at www.spartacusworkout.com
Watch for the next Lady Spartacus workout: An intense full body workout with kettlebells
LADY SPARTACUS AB WORKOUT
1. FROG MOUNTAIN CLIMBERS
2. LEG RAISES
3. KNEE IN/OUTS
4. SPEED SKATERS
5. SIDE PLANK ELBOW/ KNEE CRUNCH – 30 SECONDS PER LEG
6. SQUAT ALTERNATE SIDE PUNCHES
7. RUN AND HIT THE DECKS
8. ALT FRONT SIDE AND BACK KICKS
9. PLANK WITH ARM AND LEG EXTENSION
10. ONE LEG HEALTH LIFTS WITH ARM AND LEG EXTENSION
LADY SPARTACUS WORKOUTTo 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.
FULL VERSION – CONDENSED
FOLLOW ALONG VERSION – PART 1
FOLLOW ALONG VERSION – PART 2
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 Challenge from Men’s Health magazine, 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 😉
1. SPEED SKATERS
2. ALTERNATE KETTLEBELL SWINGS
3. MOUNTAIN CLIMBERS
4. ALTERNATING KETTLEBELL CLEAN AND PRESS
5. KETTLEBELL ONE ARM ROW
6. FORWARD LUNGE AND PASS
7. KETTLEBELL OVERHEAD SQUATS
8. SIDE PLANK REACH UNDERS
9. ALTERNATING KETTLEBELL WINDMILLS
10. KETTLEBELL MEET THE QUEENS
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
