Here is one of my killer bootcamp single kettlebell workouts that I usually do Monday mornings when I wake up. The circuit prepares me for the week I have ahead, whether it be the daily grind at work, muay thai training, gym workouts, writing articles and e-books, or dealing with my Funk Fitness Boot Camp trainees (hahaha)…this is the ultimate workout both physically and mentally .
“There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. These killer ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn. This is why sprinters are ripped to shreds and marathon runners have a skinny-fat look”. – Mike Mahler – Visit http://www.mikemahler.com/ for more info.
Mike Mahler, a kettlebell instructor, expert and strength coach, indicates, like weight training, there are five areas that are worth focusing on for balanced development of the body 5 Pillars of Strength Exercises and my workout incorporates them all. The Five Pillars -Press, Pull, Squat, Lower Body Pull, Core.
Your entire body will be targeted with this workout and can be done by both women and men. My workout, challenges your strength and conditioning by doing each exercise for 30 seconds one after the other. I do 2 rounds and usually take about 15-20 minutes; you have to be focused. I’ll begin with 2-3 minutes of skipping and end off with 5 minutes of stretching.
Because using kettlebells are ballistic, there are so many more muscles being used at the same time accelerating your fat burning and muscle building.
Within a month from adding this workout to my regimen I can truly say that my body is WAY more sculpted then before. I can’t see why every person – man or woman - does not have a kettlebell in their house. They are inexpensive and have so many benefits to your overall fitness and health.
This workout is tough, so if you are a beginner to using the kettlebell, this may not be where you want to start. I have posted different levels of workouts to choose from, so when you get comfortable using kettlebells, start with the Bronze Workout and move to next workout each week.
BRONZE WORKOUT – Perform each exercise for 8-10 reps each for 2 sets; Rest 30 seconds between sets.
SILVER WORKOUT (REPS-CIRCUIT) – Perform each exercise on after the other – 8-10 reps each and rest for 90 seconds between sets – do 2 sets of the circuit – total 2 sets
GOLD WORKOUT (TIME-CIRCUIT) – Perform each exercise for 30 seconds, one after the other. Rest for 90 seconds and then repeat for 2 more rounds for total of 2 rounds
PLATINUM WORKOUT (TIME-CIRCUIT) - Perform each exercise for 30 seconds, one after the other. Add 1 minute skipping intervals in between each exercise. That’s 18 minutes straight without rest.
FUNK BOOTCAMP SINGLE KETTLEBELL GOLD WORKOUT
Try this workout twice a week and I guarantee you will see a major difference in your body within 4 weeks. I used 35 and 30 pound kettlebells for this workout.
1 ROUND = PERFORM AS MANY REPS YOU CAN OF EACH EXERCISE FOR 30 SECONDS WITH NO REST IN BETWEEN. THEN REST FOR 90 SECONDS AND COMPLETE ANOTHER ROUND
SKIPPING WARM UP - 2-5 minutes
AROUND THE BODY – 10 reps clockwise – 10 reps counter clockwise
HALOS – 10 reps clockwise – 10 reps counter clockwise
EXERCISE FOR ROUNDS
ONE ARM KETTLEBELL SWINGS RIGHT – 30 SEC
ONE ARM KETTLEBELL SWINGS LEFT – 30 SEC
PASS - PASS - PASS - SHOOT – 30 SEC
SQUAT AND PRESS RIGHT – 30 SEC
SQUAT AND PRESS LEFT – 30 SEC
STANDING TRICEPE EXTENSIONS – 30 SEC
FIGURE EIGHTS – 30 SEC
HALF SQUAT BICEPS CURLS – 30 SEC
KETTLBELL SQUAT AND KICK – ALTERNATE – 30 SEC
BENT-OVER ROWS RIGHT – 30 SEC
BENT OVER ROWS LEFT – 30 SEC
CATCHER CALF RAISES - 30 SEC
WOODCHOPPERS – RIGHT – 30 SEC
WOODCHOPPERS – LEFT – 30 SEC
WINDMILLS – RIGHT – 30 SEC
WINDMILLS – LEFT – 30 SEC
What Kettlebell weight is good for me?
BY Michael George Russian Kettlebell Challenge (RKC) certified kettlebell instructor http://www.riversidekettlebells.com/
Are you out of shape or older? Do you have little experience with weight training?A woman should probably start anywhere in the 10 lb to 15 lb. range.Men should consider the 26 lb. (12 kg). Maybe even the 18 lb. (8 kg).
Are you in average to good shape? Do you have some experience in weight training?An average woman should start with an 18 pounder (8 kg).An average man should start with a 35 pounder (16 kg). “An average man should start with a 35-pounder (16 kg). It does not sound like a lot but believe it; it feels a lot heavier than its weight suggests!
-— Pavel Tsatsouline, Enter The Kettlebell
Are you in excellent shape?Are you experienced in weight training? A strong woman can go for a 26-pounder (12 kg). Some women will advance to a 35-pounder.A strong man can start with a 44-pounder (20 kg), but there is no shame is using a 35-pounder (16 kg). Most men progress to a 53-pounder (24 kg), the standard issue in the Russian military.