You think you've got Kettlebells down? Think Again.
Physical therapist and certified kettlebell instructor, Keith Weber puts you through 7 savage whole body mini-workouts with a single kettlebell, that when combined will be challenging for even the most seasoned vet.
For beginners, the workout gives excellent instruction and the opportunity to take each workout individually until your muscles can adapt to the heart pounding, strength-building fury of the entire Extreme Kettlebell Cardio DVD. Joe Rogan Approved!
Advice from Keith Weber himself
"I designed the routines to be as different as possible from one another so if a person wanted, they could do one routine a day and have worked their entire body by the end of the week. I also wanted it to be possible to do the entire DVD in one session by carefully distributing the load so a person would not have to quit because a particular body part was too fatigued to continue.
The only reason a person should be unable to complete the whole hour would be more due to a low lactate threshold and/ or difficulty tolerating the pain associated with prolonged oxygen debt. I made the rep counts all to 10 so a person could start out doing say 5 reps of each exercise in a routine, then progress up to 10 as their fitness improves. Also, some people I have talked to said they like to alternate between a heavier and lighter bell depending on their goals for that day."
Hard work makes the Man. Start off with a series of challenging, hi-octane drills including thrusters, clean and presses, Overhead squats, Windmills, and finally swings and snatches.
The Upper Body Blast
When thinking about kettlebells, the upper body isn't the first thing that comes to mind. But Keith Weber shows us otherwise and ensures that his DVD is a true total body workout. The exercises include windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.
The Leg Burner
As if the other workouts weren't leg burners… Be prepared for your legs and lungs to get a healthy beating in this one. Exercises include overhead squat, squat kicks, overhead lunges, tactical lunges, swings, and bodyweight squats.
The Swing Workout
You're half way there. Almost. This workout encompasses a series of swing variations continuously supersetted with the hot potato drill, allowing the hip and thigh muscles to recover slightly, while keeping heart rate up. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. This workout and the slingshot are challenging enough on their own that if you only have 7 minutes to spare, this is about the best thing you can do for your body.
Savage. Just Savage. The workouts include Keith's signature between the legs pass variation of the Slingshot, performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. You're gonna feel this one for a few days.
The Turkish Getup
A friendly way to finish off. If your friend was a bull shark. 5 sets per side consisting of getups, overhead squats, windmills, then 2 handed swings before switching sides and repeating the sequence. Provides excellent focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session.
Cool down your body by setting your abs on fire? These powerful core drills span from situps with the bell, crunch variations, lateral leg raises, floor wipers, Russian twists, partial get-ups for the obliques, frontal leg raises, until finally the respite of a brief stretching session.