With the right plan and the right discipline, you can get seriously shredded in just 28 days. Forever, my friend! They also add a new dimension to classic moves like chest presses and flyes. Usually, kettlebell workouts are built on a high-rep range, meaning that several muscles are worked at once … Introducing the Kettlebell Muscle Building Program Add muscle by using these full body workouts that overload the movement patterns used by your chest, back, shoulders, arms, core and legs. You can complete the full program using just one or two kettlebells but for the best results: 2 x 16kg. Rest as needed between sets. I have never been so muscular. He took his first fitness qualifications back in 1993 and has been helping people all over the world change the way they look and feel ever since. I have also switched my thought process to actually loving and looking forward to my KB sessions instead of feeling I HAVE to do them. They were first used by Russians as counterweights when measuring out goods, and then some old-timey strongmen started to juggle, press, and swing them around for entertainment. Add muscle by using these full body workouts that overload the movement patterns used by your chest, back, shoulders, arms, core and legs. Kettlebell Presses and Pullups Set a timer to beep every 8min. Abs tightened up. I have seen all the advances in body shape and size that you have quoted. Kettlebell workouts offer all the benefits of dumbbell training, with the added advantage that the super-thick handles challenge your grip. Thank you for signing up. This means you can perform more explosive and dynamic movements with kettlebells compared to their iron counterparts. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. Included are clear illustrations showing you how to perform the exercises safely and effectively! Kettlebell workouts have, reportedly, been around for 350 years. Your information has been successfully processed! The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Best Beginner Kettlebell Workout Routine, The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. If you try the workouts, implement my strategies, and don't see any results, then you can email me within 30 days of purchase (a whole month!) The Muscle Program is shared as a downloadable workout guide, PDF and online videos. Divided into 12 weeks, each week you will push harder and see your body change. Divided into 12 weeks, each week you will push harder and see your body change. No physical products are sent so you can get started immediately. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Just like the kettlebell itself, the methods of this routine aren’t new – but they’ve stood the test of time because they work. Lastly, you can more naturally string together moves to create a workout flow – do a swing, then a clean, and then a press for example. Choose a weight that allows you to complete 12-15 reps for each exercise. Perform the exercises as a circuit, completing one set for each, one after the other. And you don’t need a wall-length rack of them to get a great workout—one pair will suffice for this routine. My results (to me) are phenomenal. It has pushed me to explore some other ways to structure KB training. As a 60 year old that has been working out for 45 years I can tell you that you & your material rank right up there with the best. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. The below kettlebell workout also utilizes an elastic band (though, if you don’t have a band you can just use a kettlebell, lightweight, or skip the curl). Use them regularly and you’ll see the body you’ve always wanted. There’s probably more to it than that, but that’s essentially how the kettlebell became a staple in gym culture. Sure do! You also can get a lot of work done in a tight space, so kettlebells are perfect for small home gyms or apartments. Body weight seemed to drop at a more accelerated rate, even with the short expenditure of time devoted to this program. They’re also easy to swing between your legs and rest comfortably (well, comfortably enough) on your wrists. And because the weight can swing in relation to the handle, simply handling kettlebells works your core extra hard. This 12-week program requires only two kettlebells and time for three workouts a week. Although we don’t recommend dressing up in loincloths and haphazardly tossing weights overhead, there are many benefits to a good kettlebell workout. © 2020 GB Personal Training Ltd. All rights reserved, Everything you need to build muscle using kettlebells in under 45 minutes, Introducing the Kettlebell Muscle Building Program. There’s probably more to it than that, but that’s essentially how the kettlebell became a staple in gym culture. All rights reserved. Kettlebell Swings Whenever you see swings in this program, you’ll be doing seven reps per minute for the prescribed number of sets. If you’re more experienced, do three to five circuits. You’ll perform a series of compound and isolation movements, back to back, in a higher rep range of 12-15. Purchase the Muscle Program once and you'll have lifetime access to the online materials, which will continuously be updated with any new workouts and videos. The best money I spent in 2020. It’s the only purchase I do not regret! Seven swings will take about 10 seconds; rest for the remainder of the time. This routine earned the actor the body of a Greek god. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. My biggest result was snapping me out of the post-holiday “blah’s” where I wasn’t working out much at all. Sculpt your arms, reduce your midsection, add muscle to your chest, shoulders, legs and back. Work your entire body using just one kettlebell. They were first used by Russians as counterweights when measuring out goods, and then some old-timey strongmen started to juggle, press, and swing them around for entertainment. Greatly improved upper body muscle tone, and I can REALLY feel my abs now. Kettlebell exercises often involve several muscle groups, making them an effective way to give your arms, legs, abs, and glutes a great workout all at once.

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