Extreme Kettlebell Cardio Conditioning

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Extreme Kettlebell Cardio Conditioning

Disclaimer

Strenuous physical exercise can be a angerous activity. There are inherent ris!s in any physical activity, intense fitness training is no exception. The use of professional instruction is recommene before entering into any type of sport or physical exercise. "ou shoul become !no#legeable about the ris!s involve an assume personal responsibility for your actions. The information containe #ithin this manual may or may not be accurate an is open to interpretation.

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Contents $bout Forest Vance % The &xtreme 'ettlebell (onitioning )rogram * + Introuction % ac!groun * The )rogram *  &xercise escriptions * 0+ onus (ontent * 12 (onclusion * 31 $itional 4esources * 33

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%bo&t Forest Vance ' The Extreme Kettlebell Cardio Conditioning (rogram Forest Vance has a 5aster of Science in 6uman 5ovement an is a 4ussian 'ettlebell (hallenge (ertifie Instructor. 6e is also a )ersonal Trainer, 7ym 8#ner, logger, $uthor an Fitness &ntrepreneur base out of Sacramento, ($. From the author:

This program is not for the faint of heart 9 but if rapi fat loss an extreme cario conitioning are #hat youre after, youll love it; 8nce you finish this report, be sure to chec! out my main site at http://forestvance.com 9 http://forestvance.com 9 you
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Cardio/  e"ined efore #e get into all of the &xtreme 'ettlebell (ario (onitioning program etails, a =uic! =uestion: ho# o you efine >cario?@ It might conAure up images of fol!s pealing a#ay on recumbent stationary bi!es at the health club, catching up on the latest &; channel celeb gossip * 8r you might thin! of running or bi!ing outoors * ut odds are o& probabl 345T thin6 o" cardio and li"ting 7eights o" an 6ind as one in the same. same. So my goal #ith #ith this !ettlebell !ettlebell cario program is to )&45$B&BTC" change the #ay you thin! about cario * Cets start #ith some efining facts about cario from healthstatus.com: (ario exercise is any exercise that raises your heart rate * (ario exercise uses large muscle movement over a sustaine perio of time, !eeping your heart rate to at least -DE of its maximum level * "ou nee a minimum of 1D minutes of continue elevate pulse to get the best results * So 9 i" 9 i" 7e ele#ate the heart rate, &tili8e large m&scles o" the bod, 7or6 at a reasonable and s&stained intensit, and do it "or a contin&o&s period o" time, 7e5re good to go 9 no matter o&r implements!training tools o" choice. choice. 'ettlebells happen to be a great tool to elevate the heart rate =uic!ly. =uic!ly. $n if #e #or! at a high 9 but sustainable 9 intensity #ith them for a continuous perio, #e get a !iller !ettlebell cario #or!out #or!out ...

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;h Inter#al Cardio Is % cario? is * an establishe that !ettlebells are a viable an useful tool for oing it * #e
)erfectly evience by the pic above * highintensity, intervalbase cario is the type of training the iniviual on the right oes on a regular basis *

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lo#intensity, sustaine effort training is the type the iniviual on the left oes for his sport. hich physi=ue #oul you rather have@ I rest my case. $= ?&mans aren5t designed to 7or6 this 7a To =uote 5ar! Sission of the )rimal lueprint: lueprint: 6umans #ere Aust not esigne to #or! for extene perios of time at JDDE V81max. 8ur evolutionary blueprint, the last raft of #hich #as complete #ell over 0D,DDD years ago, set us up as great slo#movers slo#movers an occasional fast sprinters.

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Inter#al Cardio (rogramming $ccoring to an article from (raig allentyne Gfat loss expert an author of the famous Turbulence Training program programHH on $rticle(lic!.com, variety is one of the main !eys in your interval program that prevents you from hitting a fat loss plateau. plateau. Three #ays #ays you can s#itch s#itch up your cario cario interval interval #or!outs inclue: •

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Increasing or ecreasing the length o" the inter#al G#hile inter#al G#hile ecreasing or increasing the intensity, respectivelyH Increasing or ecreasing the n&mber o" inter#als per #or!out Increasing or ecreasing the rest time bet7een inter#als

$n so, through some uni=ue an fun programming strategies, #e
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The (rogram 3#er#ie7 •

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or!out is to be performe e#er other da for da for five #ee!s G+1 aysH. )erform #or!out one on ay one, #or!out t#o on ay three, etc. 8n >off? ays, o about 3D minutes of easy cario li!e Aogging, bi!ing, s#imming, etc. Shoot for about a K2/0D intensity level. Ta!e one ay off per #ee! completely. o all #or!outs circ&itstle 9 circ&itstle 9 perform the first exercise, rest the allotte time, move on to the next, repeat for se=uence, start over. Set your timer for sixt second inter#als. inter#als. )erform prescribe reps of exercise. 4est perio is from the time the set is finishe until timer goes off for the next KD secon perio. Complete entire 7or6o&t in this "ashion. o three GbeginnerH to five GavanceH rouns total of each ay
3ther Tips!B&idelines •

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This #or!out is all about intensity. intensity. It
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21 Fat <&rning Kettlebell Cardio ;or6o&ts 1 0D push ups 0- s#ings 2 01 push ups 1D s#ings $ 0- push ups 1- s#ings

+ rac! s=uats/sie + pull ups : K rac! s=uats/sie K pull ups > J rac! s=uats/sie J pull ups



@ 0D push ups 0- s#ings + #inmills/sie #inmills/sie A 01 push ups 1D s#ings - #inmills/sie #inmills/sie  0- push ups 1- s#ings K #inmills/sie #inmills/sie 10 + rac! s=uats/sie + pull ups 0 T7L/sie 11 K rac! s=uats/sie K pull ups 1 T7L


1$ 0D push ups 0- s#ings + #inmills/sie #inmills/sie K lunges/sie 101 push ups 1D s#ings - #inmills/sie #inmills/sie J lunges/sie 1: 0- push ups 1- s#ings K #inmills/sie #inmills/sie 0D lunges/sie 1> + + 0 +

rac! s=uats/sie pull ups T7L/sie burpees

1@ K K 1 K

rac! s=uats/sie pull ups T7L


1A J J 3 J

rac! s=uats/sie pull ups T7L
1 0 T7L/sie 0- s#ings + #inmills/sie #inmills/sie + rac! s=uats/sie + burpees 20 1 T7L
21 3 T7L
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Exercise escriptions The *7ing

0. Start by performing a simple sumo ealift #ith the !ettlebell !ettlebell bet#een the feet. This is the movement you nee to get o#n before you move on to a full blo#n s#ing. Focus on pulling your butt bac! behin you #ith your hip flexors an moving through the hips instea of s=uatting. The ealift an the s=uat are t#o very istinct an ifferent movements. "our bac! shoul stay completely flat an you shoul feel a stretch in the bac! of the legs if you
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*inglehand *7ing Bo#, there are several variations of the basic s#ing. The first one #e
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?andto?and *7ing

$ll the same coaching points apply to the hantohan s#ing as o the one han s#ingN Aust s#itch hans no# #hen the !ettlebell is in front of you in miair.

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T&r6ish Bet Dp In contrast to the s#ing, the getup is a slo# an controlle movement 9 it
1. )ress the single !ettlebell straight up to the s!y. 5a!e sure your #rist is straight an you have a firm grip on the !ettlebell hanle.

3. <)unch< up to#ars the ceiling #hile rolling on to the elbo# at the same time. "our shouler blaes are pinche together an the chest is
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This is the first
S=ueeOe the glute an come up to a lunge positionN ta!e a eep breath, hol it, an stan up. +. Slo#ly reverse reverse the motion an return to the groun. groun.

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(&llDp!
To perform the eginner )ullup, start by fining a bar about chest high. $ railing outsie #oul #or! 9 I foun a perfect bar at a playgroun for our photo shoot. Shift your boy unerneath the bar so that the exercise is challenging for you but not impossible. "oull have to play #ith your boy position a little to get it Aust right.

The movement is Aust li!e a )ullLp, but your feet stay on the groun. rive the elbo#s o#n to#ars the groun, the hips an shoulers shoul stay o#n an bac!.

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ac6 *&at

To perform the s=uat, start #ith your feet bet#een hip an shouler #ith apart, an your toes pointe straight ahea or slightly out. eight is bac! through the heels, chest is tall, an shouler blaes are pushe o#n an bac!. Sit bac! as if youre sitting on a chair. chair. The lo#er legs shoul stay completely vertical. Imagine that you are stuc! in cement up to your !nees. In the rac! s=uat, the !ettlebell is simply rac!e on one sieN this as a uni=ue core an stabiliOation challenge to the exercise.



(&sh Dp The basic version of the pushup is performe from the toes. Starting from the groun, the boy is nice an straight, your chest, hip, an thighs shoul all be in the same plane. "our shoulers are pushe o#n an bac!, abs are engage, an your glutes are s=ueeOe.



<&rpee

The burpee is one of the greatest totalboy conitioning exercises of all timeN it can be performe #ith nothing, but your o#n boy #eight, it #or!s nearly every muscle in your boy an re=uires very little space. Start the burpee burpee in a staning staning position. Pump your feet feet bac! an lan lan in a pushup position. o a pushup, Aump your feet for#ar an Aump in the air. air. 4epeat for reps;



+&nge To perform the lunge, ta!e a giant step out, your #eight shoul still be through the heel, an your !nee shoul be trac!ing over the toe. 5a!e sure the !nee oesnt come out over the toe. The lo#er leg position is very similar to that of a s=uat.

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;indmill The #inmill is an a#esome exercise for builing core strength, shouler stability an mobility, for >unloc!ing? the hips, an a #hole lot more * ho#ever, ho#ever, it
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*tandard ;indmill Same movement 9 only no# the ' is overhea. $rm is loc!e, shouler is >pac!e?  same same principles principles as the T7L. T7L. 5a!e sure you tense the glute an an engage the core to stan up.

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!ettlebell issues? pop up over over an over again at my !ettlebell #or!shops 9 an #ith training clients in general 9 an one of the biggest ones is !ettlebell lo#er bac! pain. That is, people complain of their lo#er bac!s hurting uring an/or after a !ettlebell training session. )lainly put, this is bad . ecause !ettlebell exercises fol!s typically get bac! pain from oing 9 li!e s#ings, snatches, an cleans 9 arent exercise exercises s for your lo#er bac!; In fact, if youre oing these exercises correctly, you shoulnt feel them in your bac! at all. Bo# #hile there are a variety of reasons #hy this can happen, in DEU of cases I see there are t#o main causes: c auses: 0H muscle Gspecifically Gspecifically coreH #ea!ness an 1H poor form. In this article, Im going to cover each of these ' C) causes in a little more etail, an sho# you ho# to fix them. Kettlebell lo7er bac6 pain reason 1 m&scle 7ea6ness Cifting a !ettlebell !ettlebell in a balistic fashion 9 as you o in a s#ing, snatch, or clean 9 #ill re=uire your boy to brace to stabiliOe the movement. It #ill also place emans on the core muscles of your torso, incluing your lo#er bac!. If your core muscles are #ea!, you #ont be able to brace effectively. $n youll get lo#er bac! pain. Fix: (hec! out this post for a =uic! test an my 0 exercise to improve your core strength: 6o# To Tell If "our (ore 5uscles $re ea! Gplan! testH

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Kettlebell lo7er bac6 pain reason 2 poor "orm )oor form 9 specifically uring ' movements #here you flex for#ar at the hip 9 is another cause of !ettlebell lo#er bac! pain. Fix: In a post on my !ettlebell blog, 'ettlebellasics.net, I covere t#o common !ettlebell techni=ue mista!es that cause lo#er bac! pain Gan fixes to them as #ellH 9 clic! the lin! belo# to see that post no#: Co#er ac! )ain uring The 'ettlebell S#ing 9 (auses % Fixes

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gosh, this is a little easier than oing this #ith the Wbells I have bac! home? * The  Wbells are balance better, have a much smoother hanle, an have a great =uality feel. feel. 68&V&4 9 they they are a bit more costly that that a lot of other brans out there 9 an #hether you really nee to invest in them epens on your ultimate training goals *

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6eres the real truth about buying a !ettlebell: if youre Aust oing some basic t#o han s#ings an T7Ls, an you #ont be using your Wbell more than t#o or three times per #ee!, then you can probably get a#ay #ith a basic bran an save a fe# buc!s. 8n the other han, if youre going to be oing more intermeiatetoavance moves li!e cleans an snatches * an if youre going to be using your Wbell more fre=uently * you may #ant to consier going #ith a high =uality ' bran li!e ragon oor. I $5 an 4'( instructor. instructor. Im probably biase 9 I have no problem letting you !no# this. $n there are lots of !ettlebell brans out there I havent use. ut my main point of this article is that training #ith =uality !ettlebells is important if youre going to be serious about it 9 #hatever bran you ultimately choose. $n I can vouch first han for the fact that ragon oor Wbells are an excellent, reliable, proven, an 3K-ay satisfactionguaranteeG;H choice. Fin out more about ragon oor !ettlebells by clic!ing the lin! belo#: QQQ RR ragon oor 's



Concl&sion "ou may hate traitional cario, but that oesn


%dditional eso&rces http!!"orest#ance.com 9 Info about Forest
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Extreme Kettlebell Cardio Conditioning

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