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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#11594 - 06/10/08 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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Tuesday
Training session - Russian walks and flip and catch much improved.
Learnt figure of 8 and then combined with sling shots and other moves to making a routine which flowed rather stops and starts. Enjoyed this.
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#11609 - 06/11/08 02:03 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
Skills session-
Get ups and windmills 8kg
Sling shot into figure 8 and back 8kg
flip and catch 8kg
20 mins blast-
Russian walks forward and backwards - also tried 1 hand- this is improving.
12kg push press 10 each side
swings 2 hand 10x 16kg,12kg, Double 8kg - 5sets
1 hand 5 x each hand 12kg, 16kg - 3 sets
Cleans 5x 12kg and 3x 16kg each side
Stretch
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#11633 - 06/15/08 08:51 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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Two days out risk assessing for school trip - lots of hill walking. Thought it was fun but member of staff who fell in cowpat didn't!
Very busy period coming up - reports, exam scripts and two day job interview all coming up over next week or so. Workouts will be unchallenging-more stress release than anything else. Have just bought a 12kg so can work out in my back garden in the sunshine :-)
Joint mobility
3XWindmills each side
sling shot into figure 8s with 8kg and the 12kg several sets
Flip and catch practice
Russian walks forward and back 1 arm and 2 arm
12kg clean/push press- 6 each side. Managed two clean/press on right side
20 snatch 8kg
80 snatch 12kg
clean/press overhead walk 4m there and back 3 x
Plank 2mins 45 secs and 10 press ups.
Stretch
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#11645 - 06/17/08 02:18 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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Came home to workout in my garden and it started to rain as soon I stepped out! Typical! Did get a few flip and catches in but wasn't very good-nice dent in lawn- this week's workload is catching up.
Joint mobility
6 TGU each side
3 Windmill each side
Flip and catch practice
sling shot into figure of 8 - 8kg and 12kg about 6 in all.
10 mins of swings 12kg at 90 second intervals with 30 sec break
5 clean and push press each side
10 press ups
stretch
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#11655 - 06/18/08 02:14 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
4TGU each side 2 8kg and 2 12kg
3 windmill each side
figure 8 and slingshot 8kg and 12kg
Flip and catch
3 sets russian walks forwards and backwards 2 handed swings 12kg
2 sets russian walk 1 handed swings 8 kg
5 clean and push press 12kg each side a couple on right side were without push so getting there.
3 sets of 5 2 hand swings, 5x 1 hand swing each side and 5x cleans each side 16kg, 12kg, Double 8kg
30secs hand to hand
Stretch
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#11669 - 06/20/08 01:00 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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Thursday
10 min run on treadmill
5 mins rowing
Free weight work
figure 8, slingshot 5 snatch, 5 swing - 5 sets 8kg
Double 8 swing, clean, squat, press 5,10,15
10 press ups
stretch
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#11682 - 06/22/08 01:22 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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Sunday- funday
Joint moility
TGU - 12 KG AND 8KG
Flowing routine using slingshot, figure 8, two and one hand swings, snatch and H2H with 8kg 3 sets
clean/push Press 12kg 5 each side - 2 without push on right side.
sling shot to figure 8-12kg- couple of sets
Step up on bench and press double 8kg 10 each side 2 sets
Lunge with 12kg 10 each side forwards and 10 backwards 1 set
10 cleans double 8kg and run - 5 sets
10 swings double 8kg and run- 5 sets
Clean, press and walk double 8kg 4 sets
10 press ups
Stretch
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#11705 - 06/25/08 03:11 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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Tuesday - oh well no new job (Didn't like the place anyway!)-but knackered after two day interview. So short session just swings and cleans to get the adrenaline out of my system.
Wednesday
Warned trainer about lack of brain, but had good session any way improving push press, trying clean and jerk- hmmm and learning beginnings of Renegade row
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#11719 - 06/28/08 12:30 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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Friday
Thought I'd be too tired because I'd burnt the midnight oil two days in the row writing reports- but loved the workout.
Joint mobility
3 each side windmills
4 each side get ups 12kg
Warm up figure 8, sling shot, snatch - 8kg
Flip and catch practice - getting better, it's all in the hips!
Push press 12kg 4 each side 3 sets
130 snatch swaping every 10 in 40 snatch sets.12kg
Hand to hand
plank on ball
Stretch
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#11759 - 07/02/08 10:52 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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Phew back from our yearly residential. Three days of running up and down hills or some other mad adventurous sport (this year indoor climbing and caving)with 25 ten year olds at your heels!My team won the orienteering again despite the youth of the other staff members.(wins me useful respect from some tough inner city children)
After three weeks of 18 hour days I should be laid out in a dark room, but actually feel ok. Must be the kettlebelling fitness that keeps me going. Looking forward to my summer break though!
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#11786 - 07/06/08 06:31 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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Sunday - feeling much better
Joint mobility
windmill x3 each side
Get up 12kg 3 each side
Slingshot and figure 8 warm up
Flip and catch practise
work out based on this routine:
kettlebell move, walk out on hands,press up
walk back on hands burpee and stand up.
5X each set each side
set1-deadlift clean 12kg
set2-deadlift clean and push press 12kg
set3-deadlift snatch 8kg
set4-deadlift clean double 8kg
set5-deadlift clean press double 8kg
set6-back to single 8kg snatch -too tired for double!
Plank 2.5 minutes
Stretch
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#11788 - 07/06/08 06:37 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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Hope things have slowed down for you a bit. Sounds like a crazy few weeks.
Good for you for getting the workouts in anyway!!
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#11808 - 07/07/08 02:06 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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Thanks-it finally caught up over the weekend, so I slept a lot!
I really enjoy my workouts so make time to do them. Once upon a time I let work take over and it wasn't good for me or my relationships. Life's too short- it's important to do something you enjoy :-)
Nice chilled out Tai chi session tonight
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#11812 - 07/07/08 06:33 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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You have the right attitude. It's refreshing to read!
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#11821 - 07/08/08 10:34 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
Training session tonight. Fell off the bells doing renegade row, shook my confidence a bit. Trainer got a bit nervous and brought me down a weight. Hope I'll feel better about it next time!
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#11829 - 07/08/08 02:28 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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Sorry about that Chris.
Here's a tip.. You may already know but here goes just in case.
Usually when people get off balance or roll the bells over during a RR it is because they were not tight enough in the abs or you were trying to do the exercise too fast. If you go too fast your body doesn't have the time to tighten up again by pressing down into the kb and tightening your abs BEFORE you lift the other bell off the ground.
Hopefully the bells are wide enough on the bottom and your equipment is not the problem. :o)
To gain confidence again. Try the RR movement on the ground with no bells. Really concentrate staying tight and pushing your non moving arm into the ground as you pull your other arm up. Once you feel comfortable ( a few reps both side).. then try it slow and easy on the bells again.
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#11846 - 07/09/08 11:11 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 for the tip Lisa- much appreciated.
Remembered what you said about my abs and really made them tight, also took my time. Did the excercise straight after joint mobility so I was fresh and in a quiet place so I could concentrate. Used 8s to keep it light and I was fine. So will work with these until very confident and go back to 12s again in a week or two. :-)
Followed this by lots of swings and cleans- you can really feel your abs and bum working harder- had a great workout!
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#11862 - 07/10/08 11:09 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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Kickboxing workout with work colleagues 1 hr- still had some energy so:
10 min run at level 10
5 min row at level 10
short session of freewieghts
15 press ups and 2x 10 sets side to side and forward and back on stability ball.
Stretch
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#11893 - 07/13/08 10:30 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
|
Friday Saturday- rest days
Sunday
Joint mobility
Warm up sling shot, figure 8, swing, snatch 8kg
Renegade rows 8kg 2 sets 5 each arm and 5 burpee on the bells.
5x flip and catch
Snatch 12kg - 60 (swap arms every 10), 40,20, 20
10x one leg squat each leg
3 sets 5x 16kg two leg squat, 10x 12kg two leg squat
stretch
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#11919 - 07/15/08 11:46 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
|
Monday-Tai Chi - getting more complex now!
Tuesday - trainer session
ladders - jump back, renegade row, feet back in, deadlift double clean. 1,2,3,4,5 - 3 sets
5x windmill each side - 2 sets
Deck squat (Think this is what it's called) Squat, rock back on to back and then forward onto feet and stand- with and without kettlebell.
Asked about protein intake so am going to keep nutrition sheet for a few weeks
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