Ader Premier Kettlebells and Kettlebell Inc. featured in this month's Gear Guide of Men's Journal, February 2008 edition!
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Ader Kettlebells
The quality you want, at the price you deserve. The best kettlebells on the market, available from Kettlebell Inc.
Training articles on functional fitness, kettlebell training, and fat loss, from experts in the field. Video exercises and training tips, interviews, and more! All back issues absolutely free!
You Can Make a Difference!
For every 18lb Pink Kettlebell or Kettlebell for the Cure Cap, Kettlebell Inc. will donate $2 to the Dallas County Affiliate of the Susan G. Komen for the Cure Foundation. More details and products at the link below.
Dozens of videos on functional fitness and kettlebell training from top instructors. Basic exercises, new exercises, training tips, DVD trailers and more. Add some variety to your workouts or brush up on your form. See how the experts do it!
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Introducing Lisa Shaffer's
In Depth Kettlebell Foundation DVD
This Innovative, One of a Kind, interactive workshop DVD allows you to take one of Lisa's Workshops when and where you want! Filmed during a live workshop, you see Lisa's instruction on the Foundation Kettlebell Exercises as she taught her workshop participants. Reinforce what you learned with interactive working sets! And Much More, click on the link below to see it all!
See Photos from
Lisa Shaffer and Lauren Brooks
"Total Body Sculpt"
Kettlebell Workshop
Come and see some pictures from the "Total Body Sculpt" Kettlebell Workshop held on September 27, 2008 with Lauren Brooks and myself in San Diego. It was a fantastic workshop and everyone had a great time!
NEW NoFearFitness Kettlebell Basics Wallchart featuring Lisa Shaffer. 7 of the basic exercises outlined with sample workout plan and kettlebell safety. Check it all out at the link below.
Kettlebell for the Cure
See what it's all about..
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#11219 - 05/06/08 10:51 AM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Monday -
snatch practise - can feel single snatch is much better.
Plank on ball move from side to side 2x10
Plank on ball move in and out 2x10
2 min plank - 30secs longer than last week
ladder swing, clean, squat, press x1 x2 x3- 5 sets
Double 12kg swings and clean x5
Tuesday
Training session - single snatch now fine. Nedd to straighten body for double. Worked outside so learnt some new stuff-russian walks - one to practise! And flips. Had fun! Felt good after working in the sunshine.It's ok to start 2 hand swing with 16kg again :-)
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#11276 - 05/10/08 11:22 AM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Thursday
Practise Russian walks - got to improve my co-ordination!
5x Double swing and then walk with two 8s above my head across yard and back - followed by 5x Clean and walk with two 8kg above my head.
Snatch practise - single 8kg good now - thanks Lisa for advice.Just got to keep back straight for double now.
Flip and catch practise for fun!
Friday - at the gym
3 get ups - been told to go easy on these.
10x two hand swing with 12kg and 5 x two hand with 16kg (First time for 9 months - a bit cautious so don't do back in but happy to be getting back to normal)5 sets
5 sets Swings and cleans two 12k
Snatch practise
Plank on ball side to side and forwards and back .
Ordinary plank 2mins 10 secs.
12kg snatch hold 10secs and snatch again only 1min 30 secs as tired today and losing form.
Hand to hand swings to finish - lost count
Today - 14 mile stroll by the river in the sunshine :-)
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#11299 - 05/13/08 11:48 AM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Monday - Tai Chi
Today
Training session swing clean and press 8kg, 12kg(Still finding straight clean and press hard but push press ok) and 16kg(Press with support) Russian walks.
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#11302 - 05/13/08 06:07 PM
Re: Chris' Training log
[Re: cardioqueen]
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LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2921
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What's a russian walk?
Nice work on the snatch practice. ;o)
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#11307 - 05/14/08 12:35 PM
Re: Chris' Training log
[Re: LisaShaffer]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Hi Lisa - thanks for all your advice - really did help.
You may have a different name for Russian walk
(At present I'm using a two handed swing as my coordination is not brilliant.)
Swing, move forward small steps left and right; swing again move forward right, left; repeat as you move across the garden/studio where ever you are working and back again.
Once you're confident with this move on to one handed swings moving feet as you change hands.
Have you a different name for this move?
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#11308 - 05/14/08 02:20 PM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Wednesday
Joint mobility
Swings 10x 2 hand 16kg, 12kg,8kg
Swings 10x 2 hand 16kg, 12kg,8kg and 5 x each hand for each weight. 5 sets of this.
Cleans 16kg 2 sets of 4 each side
Having read advice on conditioning on forum decided to find out how long I can swing 12kg for. Only managed 1 min before wanting to stop! Some work to do here! So repeated 1 min swing, 1 min break for 5 mins and resolved to build up.
Flip and catch practise for fun! Getting better.
10 Squats 12kg and 5 Squats 16kg
Lunges backwards and forwards 2 sets of 10 with 12kg
Stretch
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#11312 - 05/14/08 06:30 PM
Re: Chris' Training log
[Re: cardioqueen]
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LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2921
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Hi Lisa - thanks for all your advice - really did help.
You may have a different name for Russian walk
(At present I'm using a two handed swing as my coordination is not brilliant.)
Swing, move forward small steps left and right; swing again move forward right, left; repeat as you move across the garden/studio where ever you are working and back again.
Once you're confident with this move on to one handed swings moving feet as you change hands.
Have you a different name for this move?
We just call them walking swings. Its a killer cardio workout. I like them a lot.
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#11357 - 05/18/08 12:56 PM
Re: Chris' Training log
[Re: LisaShaffer]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Sunday
Much better workout today
Joint mobility
Snatch 8kg x10 each side-flowing nicely now! 2 sets
12kg x5 each side 2 sets
Double 8kg x5 3 sets - working on pushing through heels
12kg x5 x10 x15 2 sets
Flip and catch and russian walk practise
10X Double 8kg clean, put bells down and run- 4 sets
10x Double 8kg clean, press and walk same distance with kettlebells above the head 1 set
Plank on ball side to side 2x sets of 10
Plank on ball forward and back 2x sets of 10
Straight plank for as long as I could hold - forgot timer today.
Stretch out.
Starting to learn use heart rate monitor to make training more effective. Just set to monitor for my age (46), height (5ft) and weight (8st), most of this workout is way up in hard training, not sure if that's good or bad. Will try monitoring this way for a week and then attempt to set the more personal monitoring level and see how this changes the assessment.
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#11370 - 05/20/08 12:01 PM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Stuggled a bit in training session today- sometimes find I am like this at the end of a long half term. Concentration is shot and energy low. But may have found source of double snatch problem! Beginning work on single leg squats.
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#11377 - 05/21/08 06:39 AM
Re: Chris' Training log
[Re: cardioqueen]
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LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2921
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Well, Chris, at least you did it. That's what counts.
Good luck with the one legged squat work. Its a cool skill to have.
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#11381 - 05/21/08 11:50 AM
Re: Chris' Training log
[Re: LisaShaffer]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Thanks Lisa- it's good to be trying something new.
Simple no brainer workout today- half term hols next week so can do more demanding stuff when I have rested.
Joint mobility
5 one legged squats on both sides - think I will do these in front of mirror for a while until technique good.
10x two hand swings 8 kg, 12kg 16kg 5 sets
3 sets Russian walks (There and back)
5 mins flip and catch practise
5 each side single arm swings 3 sets 8kg, 12kg 16kg
Snatches 8kg, 12kg, Double 8kg 2 sets of 10 each
2 sets hand to hand swings
Stretch
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#11397 - 05/23/08 10:43 AM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Just a quick visit to the gym today as off out tonight.
Joint Mobility
One leg squat practise
3 sets 10 x swings 8kg, 12kg, 16kg,
12kg 10 mins - 90 secs swing 30 secs rest (3X)until tired then 60 secs swing and 30 secs rest.
Step up and press 8kg 10 each side.
Lunge with 12kg 10 each side front and 10 each side back
Planks on ball, 10 side to side and 10 in out 2 sets
90 secs plank
Stretch
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#11418 - 05/25/08 04:20 AM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
|
Sunday
Joint mobility
3 Windmills 8kg at bottom and 3x 8kg at top each arm.
6xTGU 8kg and 2x12kg - back aching a bit after picking up large, heavy box of magnets last week and I know TGU/Windmill can trigger further problems so not doing too many.
5X 8KG, 12KG Snatch each side
Double 8kg 2x 10 snatch practise remebering heels and high pull.
200 snatches single 8kg no stopping, swap arms every 10
2 8kg clean press and walk 10m and back 2 sets
2sets 10x squat Double 8kg
stretch
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#11447 - 05/27/08 06:27 AM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Monday
Rest day
Tuesday
Joint mobiltity
Single leg squats 5 each side
10X two hand swings-16KG, 12KG,8KG 3 SETS
5 swings single hands ,each hand as above
3 cleans each side 16kg(Working on form here as not so good because 16 is a little heavy for me). 5 cleans12kg and 5 Double 8kg 3 sets
12kg snatch 10 each side.
Double 8kg snatch 3 sets 5.
Russian walks 12kg- getting better with two hand swing so attempted with 1 hand swing 8kg- better than early attempts!
Flip and catch. 3 sets-improving, beginning to flow now.
3 sets hand to hand 12kg
Stretch
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#11469 - 05/29/08 01:02 AM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Wednesday
Trainer session- focused on Double Kettle bell snatch (keeping bells close to me)and TGU - using elbow and forearm more.
Got to work on breathing, power and speed - shorter and more intense workouts.
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#11508 - 06/01/08 12:09 AM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Thursday
Last session in old health club so decided to do a bit of everything. Trainer there said he was sad to see me go as he liked watching me kettlebell. Kettlebells are still quite new in the uk.
Went for run on treadmill to calibrate heart rate monitor- not done this for a while -quite enjoyed it and back was ok.
Quick box on the punchbags as very quiet and I didn't feel too embarassed about my awful boxing!Good to get gloves back on though!
Practised getup and one legged squat technique.
Then the range of kettlebell moves that I know 5/10 of each -swings, cleans, press,snatch,squat, overhead walk, flip and catch, hand to hand. Using singles and doubles and my current range of weights. Simply had some fun!
Friday
On holiday this week so went up to the Peak district hill walking. Have hill walked since I was a little girl and have found it's a good fitness barometer for me. Earlier this year noticed impact of injury on my general fitness because I was quite out of breath on the hills. But now happily back to normal, scrambling up the final(Vertical) ascent to the Kinder Scout plateau quickly and easily, only stopping at the top to admire the view. :-)
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#11544 - 06/05/08 12:27 PM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
|
Haven't checked in for a few days because working on job application - but it's in now. Fingers crossed-not expecting much from this one-a bit of a practise run.
Wednesday
Get up and windmill practise.
20 min blast
Snatches - 8/12/Double 8 for 10 mins
12kg clean/push press 5 each side
Swing clean squat press double 8kg 5 reps 8 sets.
Stretch
Thursday
Swings
Another 20 min blast
10 reps 16/12/Double 8 5 sets
5 reps single arm each side 16/12/+Double 8 10 reps 5 sets
Cleans 3 each arm 16kg
5 each arm 12kg
5 Double 8
12kg clean/push press 5 each side
Single leg squat practise
Plank on ball side to side 10 reps x2
In and out 10 reps x2
On the floor 2 mins
Stretch
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#11578 - 06/08/08 12:39 PM
Re: Chris' Training log
[Re: cardioqueen]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
|
Sunday
Joint mobility
Get up and windmill practise
1 leg squats
Back, forward and side lunges with 12
2 sets 10 squats with 12kg
Russian walk practise
20 min blast!
clean and push press 12kg 6 each side
100 snatches 12kg (With some breaks-swopping hands every 10)
10 cleans or swings and sprint x5
walk with 2x 8 overhead across matted area 3 there and back
swings and hand to hand to finish as seriously shattered!
Stretch
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#11581 - 06/09/08 03:22 AM
Re: Chris' Training log
[Re: cardioqueen]
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Michael
M Club
Registered: 11/30/06
Posts: 1304
Loc: Columbus, OH
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Nice snatch work.
_________________________
regards,
Michael
"If you always do what you've always done, you'll always get what you've always got!"
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#11585 - 06/09/08 02:46 PM
Re: Chris' Training log
[Re: Michael]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 906
Loc: Notts Uk
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Thanks Michael working on shorter-more intense work.
Work with 12kg improving.Trying to move towards 100 with no breaks.
Monday
A bit crazy in the gym tonight-nowhere to work properly. Will have to buy a 12kg and work at home some days.
Joint mobility
side planks,
single leg squats 5 each leg
get up practise 3 or 4 each side but had difficulty finding space.
Russian walks 3 sets
Clean/push press 12kg 6 each side- getting easier-will try straight press again next week
swing/clean/squat/press double 8kg -5/10/15 ladder 1 set- but floor surface not right where I was working so moved and lost concentration
3 sets of 5 swing/clean/squat/press double 8kg
Walk with double 8 overhead- 3x there and back.
Plank on ball side to side and back/forward
Stretch
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