101 kettlebell workouts ebook

Burpee 5x10 alternated with Double clean 5x10 Double snatch 5x10 alternated with Hindu Squat 5x20 rest between each set Snatch right, left rest repeat a total of 8 times Size and Strength You can gain considerable size and strength training with heavy kettlebells, particularly it you use a high volume approach. Here are a couple of proven methods for packing the meat onto a scrawny frame.

It is an excellent method for increasing size and strength. This is how EDT works: Take two exercises for opposing muscle groups. Alternate between exercises for as many sets as you can in a designated time period, typically minutes. Staley refers to this time period as a "PR Zone. The idea is to do as many total reps as possible within the PR zone. As long as you are doing more reps at each workout, you will make progress and increase strength and size.

So, if you completed forty total reps on the clean and press, your goal for the next EDT workout is to achieve a minimum of forty-one reps. The idea is to use medium weight and a LOT of reps. Eat a lot and grow. Stacking Stacking is a lot like ladders but instead of adding reps of the same exercise, you add another exercise. This is great for endurance and very tough, especially with a heavier weight.

Rest between rounds Swing Rest Swing , squat Rest Swing , squat , pushup , Rest Swing , squat , pushup , slingshot , Rest Swing , squat , pushup , slingshot , Clean and press per hand 4. I call this reverse stacking. Intervals Interval training is a tremendous way to build endurance and shed fat. This type of training is quick and extremely effective. It can also be extremely hard. There are many types of intervals, but in this book I am only going to discuss modified variations of the Tabata protocol.

Tabata The Tabata interval is sprinting, rest repeated a total of 8 times. Do 4 minutes of moderate intensity exercise before and after the 4 minutes of intervals. The whole thing takes 12 minutes. I like to begin with Joint mobility and finish with simply walking. Double snatch 3. Snatch 4. High pull 5. Double high pull 6. Double clean 7. Squat and Press thruster 8. This volume covers kettlebell combos, isolation, and multi-planar exercises.

Each subject has just enough information to keep it basic and understandable. Kettlebell Combo A kettlebell combo is a combination of several exercises put together and performed one after the other, usually in a flowing manner.

Combos can be as simple as 2 exercises combined, but also as complex as 6 exercises or more combined. They are also referred to as a complex. A good example of some well-known combos are the clean and jerk, clean and press, a good example of a more complex combo is the UKC Ultimate Kettlebell Combo which consists out of a deadlift, hang clean, swing clean, swing, half snatch, and strict press.

Isolation exercises are those that involve only one joint and a limited number of muscle groups. Isolation allows you to focus more and go heavier. A good example is an exercise that is performed standing up, standing up will require more muscle recruitment, whereas a laying down exercise will take out all those muscles that were required to stand up, i. Multi-planar Exercises The exercises listed i. Over pages filled with photos of kettlebell exercise, basic descriptions, and bonus videos.

This book covers all kettlebell exercises with photos, descriptions, and some having step-by-step instructions. The book covers kettlebells cleans, swings, presses, lifts, snatches, squats, lunges, rows, getups, windmills, isometric exercises, isolation exercises, multi-planar exercises, combos, and more. This volume covers kettlebells isometric, lift, kneeling, and lunge exercises. Kettlebell Isometrics Isometric relates to muscular action in which tension is developed without contraction of the muscle.

There is no movement, action, or change, also known as static. A good example of an isometric exercise is the plank or iron cross. This is feature allows you to search the site. Just downloaded my copy, looks great. I can never get connected; just keep getting error messages. Please choose which areas of our service you consent to our doing so. They are the American original and the only ones I use. HubPages and Hubbers authors may earn revenue on this page based on affiliate relationships and advertisements with partners including Amazon, Google, and others.

This book is designed to give you a lot of useful workouts. If we take workout 1 for example: Find More Posts by kelsey A gymnast practices their routine, gets stronger and looks the part. Deck squat x 5 reps Row x 5 reps per arm Complete as many rounds as possible in Thanks for the link, btw! Your browser does not support iframes. Sam says:. Carl A. Bennett says:. Diego Rodriguez says:. Tammy Lynn Raddatz says:. Heather says:. LC says:. Merry Bond says:. March 25, at pm.

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