Ader Premier Kettlebells and Kettlebell Inc. featured in this month's Gear Guide of Men's Journal, February 2008 edition!
|
|
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!
|
|
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..
|
|
|
#8206 - 11/11/07 02:07 PM
KB, DB, BB and BW workout log
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
Here is last night's workout, 11/10/07
dumbell step ups w/a pair of 60lb DBs, 2 sets,10 reps,5 rt,5 lft
kettlebell press w/45 lb KB, 2 sets of 16 reps, 8 rt, 8 lft
renegade row w/50lb DB, 2 sets of 16 reps, 8rt, 8 lft
windmill w/25 lb DB, 1 set of 10 reps, 5 rt, 5 lft
2 hand KB swing w/45 lbs, 20 reps
hand to hand KB swing, w/45 lbs, 10 reps each hand
|
|
Top
|
|
|
|
|
#8210 - 11/11/07 03:05 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2922
|
Nice, balanced workout. :o)
|
|
Top
|
|
|
|
|
#8213 - 11/11/07 04:27 PM
Re: KB, DB, BB and BW workout log
[Re: LisaShaffer]
|
ClintClark
Not going anywhere for awhile
Registered: 08/21/07
Posts: 327
Loc: Everett, WA
|
Agreed! Nice workout.
_________________________
Clint - Purveyor of Optimum Health
|
|
Top
|
|
|
|
|
#8232 - 11/12/07 07:10 PM
Re: KB, DB, BB and BW workout log
[Re: ClintClark]
|
Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
|
Me too..nice work.
|
|
Top
|
|
|
|
|
#8267 - 11/14/07 04:17 PM
Re: KB, DB, BB and BW workout log
[Re: Regina_Hurley]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
Monday's workout, 11/12/07 three circuits done with mininimal rest between sets and circuits
Circuit one:
one legged squat with minimal assistance, 6 reps per leg
push ups, feet on an 18" bench 30 reps
chin ups, 10 reps
lying waist twists holding a 35 lb KB, 10R, 10L
Circuit 2:
roll up squats (2 legs down, 1 leg up)5 reps each leg
push ups, feet ona an 18" bench, 25 reps
chin ups, 8 reps
lying waist twists holding a 35 lb KB 10R, 10L
Circuit 3:
hindu squats 30 reps
regular push ups 20 reps
chin ups, 5 reps
lying waist twists holding a 35 lb KB, 8R, 8L
Circuit 4:
2 hand KB swings
55 lb KB 15 reps, 45 lb KB 15 reps, 35 lb KB 15 reps
|
|
Top
|
|
|
|
|
#8282 - 11/14/07 08:48 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
ClintClark
Not going anywhere for awhile
Registered: 08/21/07
Posts: 327
Loc: Everett, WA
|
Nice job... Yet another great workout!
_________________________
Clint - Purveyor of Optimum Health
|
|
Top
|
|
|
|
|
#8308 - 11/15/07 03:30 PM
Re: KB, DB, BB and BW workout log
[Re: ClintClark]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
Here's Wednesday's workout, 11/14/07
3 circuits with minimal rest time between sets and circuits.
Circuit 1 and circuit 2
"Imbalanced" KB front squats w/55lb and 45lb KB - 8 reps
One arm KB floor press 45lbs - 8 reps R, 8 reps L
One arm KB row 55lbs - 8 reps R, 8 reps L
Turkish Get Up with 35lb KB - 2 reps R, 2 reps L
Circuit 3
Two handed KB swing - 55lbs X 25, 45lbs X 20, 35lbs X 15
Worked up a good sweat and was breathing hard.
|
|
Top
|
|
|
|
|
#8315 - 11/15/07 07:31 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2922
|
You're workouts look really good Leon. You are definitely on the right track.
|
|
Top
|
|
|
|
|
#8319 - 11/15/07 08:11 PM
Re: KB, DB, BB and BW workout log
[Re: LisaShaffer]
|
Michael J
Not going anywhere for awhile
Registered: 04/12/07
Posts: 226
Loc: Batesville, AR
|
Ditto, good job Leon.
Michael J.
|
|
Top
|
|
|
|
|
#8386 - 11/19/07 06:43 PM
Re: KB, DB, BB and BW workout log
[Re: Michael J]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
HEre's is the next workout, Friday, 11/16
warm ups: 55 lb KB face the wall squats?deadlifts 12 reps
45 lb KB halos 5 reps clockwise, 5 reps counterclockwise
First circuit:
60 lb DBs step ups 5 R, 5 L
55 lb KB press 3 R, 3 L
60 lb DB Renegade Row 5 R, 5 L
25 lb DB windmill 5 R, 5 L
Second circuit:
60 lb DBs step ups 5 R, 5 L
Hindu pushups 10 reps
60 lb DB renegade row 5 R, 5 L
20 lb DB bear walk, 4 R, 4 L
Third circuit:
hand to hand KB swing 55lbs 10R, 10 L, 45 lbs 10 R, 10 L,
35 lbs 10 R, 10 L
|
|
Top
|
|
|
|
|
#8387 - 11/19/07 06:48 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
Here's Monday's workout, 11/19
warm ups: 55 lb KB face the wall squats/deadlifts 20 reps
45 lb KB halos 10 clockwise, 10 counterclockwise
Circuit one:
Imbalanced KB front squat (55lbs & 45 lbs) 10 reps
one arm kb floor press 55 lbs 6 R, 5 L
One arm KB row, 55 lbs 10 R, 10 L
Lying waist twists holding a 45 lb KB 10 R, 10 L
Circuit two:
Imbalanced KB front squat (45 lbs & 55 lbs) 10 reps
feet on bench pushups 30 reps
chinups 8 reps
knee ups 10 reps
Circuit three:
two handed KB swings: 55lbX30, 45lbX15, 35lbX15
|
|
Top
|
|
|
|
|
#8433 - 11/21/07 05:43 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
|
Nice workout Leon!
|
|
Top
|
|
|
|
|
#8454 - 11/22/07 06:46 PM
Re: KB, DB, BB and BW workout log
[Re: Regina_Hurley]
|
LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2922
|
Happy Thanksgiving, Leon!
|
|
Top
|
|
|
|
|
#8486 - 11/24/07 06:00 AM
Re: KB, DB, BB and BW workout log
[Re: LisaShaffer]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
Here's the workout I did the morning of Thanksgiving, 11/22.
Warm up: 55lb KB face the wall deadlifts 30 reps
KB halos 55 lbs 8 reps in each direction
Imbalanced KB front squat 55lbs/45lbs 2 sets of 10 reps
KB Standing Press 55lbs 5R,3L; 45lbs 8R,5L; 35lbs 8R,8L
Imbalanced double KB bent row 55lbs/45lbs 2 sets of 8
Two handed KB swing 55X15, 45X15, 35X15
I found I felt better and was more motivated to not pig out during the Thanksgiving day meal after this workout. Posting workouts helps keep me on task. Thanks for the encouragement. I showed my dad my workout. He is 78 and has been lifting weights since he was a teenager. He is going to start with light KBs and do some swings. He said his back felt so much better after a few swings with the 35 lber.
|
|
Top
|
|
|
|
|
#8544 - 11/26/07 06:58 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
My back was stiff after the last workout. I think it was from doing imbalnced KB bent over rows. It was a new move I was checking out. Gonna check that one off my list. LOL
Here's tonight's workout, 11/26/07, Monday
I wanted to do something different tonight-
Tabata protocols with 2 handed swings with a 35 lb KB
(that's 20 sec on, 10 sec rest; repeated 8 times for a total of 4 minutes).
Then I tried Ladders with a 45 lb KB doing one arm presses and chin ups. Got up the ladder twice and then figured enough for tonight. Ladders involve first 1 rep R&L followed by a chin up, then 2 reps R&L followed by 2 chinups, then 3... til you get to 5. Then you start all over. They are done with minimal rest. Gonna sleep good tonight.
|
|
Top
|
|
|
|
|
#8627 - 11/29/07 06:34 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
Here's Monday's workout, 11/26
2 handed KB swings with 35 lb KB
Tabata protocol 20 sec work, 10 sec rest repeated 8 times for a total of 4 minutes.
I did 13 reps for each 20 sec interval (total 104 reps in 4 min)
Followed this with ladders alternating one arm mil press with a 35 lb KB and chins. Got up the ladder to 5 reps twice.
Finished off with windmills with 25 lb DB for 5 reps each side.
|
|
Top
|
|
|
|
|
#8628 - 11/29/07 06:38 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
Here's tonight's workout.
2 handed KB swing but incresed to a 45 lb KB
Tabata protocol again. 13 reps per interval, total of 104 reps in 4 minutes.
I tried the Tabata protocol alternating pushups and renegade rows (using 40 lb hex sided dbs for the rows) Got through 3 intervals of a total of 4 pushups and 4 rows with the left and 4 rows with the right. I was surprised at how much harder this was than just doing a couple of sets of 5-8 reps. Finished with lying waist twists holding a 45 lb KB over my chest, 10 reps to each side.
|
|
Top
|
|
|
|
|
#8646 - 11/30/07 03:51 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2922
|
How are you liking the Tabata?
I've done swings a few times Tabata style. It works well. ;o)
|
|
Top
|
|
|
|
|
#8647 - 11/30/07 04:21 PM
Re: KB, DB, BB and BW workout log
[Re: LisaShaffer]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
Lisa- I really enjoy the Tabata. I just read some of your training log.... you said you've done swings a few times Tabata style... I'd say! LOL You set quite the model for the rest of us. Thanks.
|
|
Top
|
|
|
|
|
#8692 - 12/02/07 06:40 PM
Re: KB, DB, BB and BW workout log
[Re: leon]
|
leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
|
My focus tonightw as moving through the workout as quickly as possible- got it done in 20 minutes with minimal rest between sets and circuits.
First circuit: DB step ups 60 lb dbs 5 reps each leg
KB one arm press 55 lb KB 3 reps each arm
Chin ups 8 reps
Second circuit: DB step ups 60 lb dms 5 reps each leg
KB one arm press 45 lb KB 6 reps each arm
Chin ups 6 reps
Third circuit: DB step ups 60 lb dbs 5 reps each leg
KB one arm presses 35 lb KB 12 reps each arm
Chin ups 6 reps
Turkish get up with 25 lb db 3 reps each arm.
|
|
Top
|
|
|
|
|
