Andrea Du Cane's awesome Kettlebell Goddess Workout DVD (run time: 2 hours, 25 minutes)
Not too confident with yourswing, , or ? Bought a nice shiny new from and you're just itching to use it but don't want to hurt yourself or get a bad habit in place before your training appointment with a certified instructor? (This workout does assume that you are familiar with some common fitness exercises and are willing to do a little research on some new movements.) No problem - here's a demanding workout I used with my fitness boot campers who haven't been initiated into the rite of the yet. YET....
Required Equipment:, jump rope, timer
As always - remember whenever you even touch that Forte Fitness Boot Camps in Orlando and try it under our supervision! Tell them Adrienne from GiryaGirl sent you., your abs must be tight in order to protect your back, never round your back when using or even moving around - seriously! Be smart! Not sure about something? Ask - or better yet, show up to one of our
Warm up with some lightor preferably your favorite Joint Mobility exercises, do 100-200 turns of the jump rope then get to it!
4 Sets of the following:
Set your timer (is the most convenient for this, but use what you have) for 2 intervals - one minute and 30 seconds
Assume aposition with one of your hands gripping a resting on the ground and perform 4 rows with that side, switch to the other hand (I leave the on the ground and walk over 1 step on my hands) do 4 rows (this is essentially a "Renegade Row" but with one ) on the other side then immediately get into a plank position - hold the plank (stay straight, don't let that rear come up, and definately don't sag in the middle!) for the remainder of the 1 minute interval then rest for 30 seconds - move around, stand up shake it out, no napping! repeat.
3 Sets of the following:
Set your timer for 30 second intervals
30sec:deadlift + upright row*
30sec:crush curl (standing)***
60sec: Jump Rope
* Feet shoulder width or slightly wider,between your feet - squat down (sit waaaay back, keep torso upright - this takes some doing and some flexibility so be patient with yourself if this is new) and pick up the - stand up straight keeping your shoulders back and abs tight (pinch those glutes at the top of the movement!) then do an upright row with the
** As described in Enter The Kettlebell which should already be in your library anyway... RIGHT?'s
*** Stand w/ feet shoulder width, hold theby pressing your hands firmly against the "ball" part of the trying to "crush" it. Make sure to keep your chest open and shoulders back - its easy to get into the crushing part and end up all hunched in. From this position, curl the up and down slowly like a sort of bicep curl. This is the closest thing you will ever see me to to regular bicep curls. My toned arms came from exercises, pull ups and occasional crush curls, not barbell or dumbbell curls in the gym
3 Sets of the following:
30sec:Pull Overs (switch to a lighter kettbell if possible/necessary)
30sec: Push Ups - STRICT FORM!!!!
30sec: Full sit ups (use your arms over your head when flat out if you must)
30sec: Russian Twist (with or without)
2 Sets of the following:
30sec: Hot Potato*
30sec: Jump Rope
*Stand with feet shoulder width, hands at shoulder height in front of you, holding theby the ball portion (handle pointing at the ground) keeping your abs and core tight, pass the from hand to hand (this is a very small movement - think of the kid's game "hot potato") Oddly effective core exercise
** Lay flat on the ground,held by the "horns" overhead (be very careful with this) arms locked out. Raise and lower your straight or mostly straight legs in a controlled fashion - being sure to keep your abs engaged and your lower back firmly pressed into the ground.
Finally, 3 sets of the following:
45sec - 1 minutes each:
1. Regular Plank
2. Pulsed hip(count of 1-3 at the top), OR if you can do them, a few well executed and briefly held full in the given time
Be sure to finish up with lightand hopefully your Joint Mobility exercises. Drink plenty of water and take rests where necessary!