Where did my Booty go?…
This is the question I asked myself recently when I saw my side profile in the mirror at the gym – This was an unintended consequence of losing weight and toning up where I haven’t before…. Isn’t it sad you can’t decide where you lose it and where you get to keep it?
A few months ago I started working out with kettlebells. I was burning so many calories it was sick. So I went and purchased some to keep in our community gym, so I could have access to them all the time. I had no idea how effective they really were until those little kettlebells made my skinny jeans fall off! I thought…what should I do now? Is this why they make underwear with butt implants? Can you please get Kim Kardashian on speed dial quick!
All joking aside, kettlebell training is a kick ass (or should we call it a “lose” ass) workout and one that if you learn to do correctly can produce dramatic results. The major secret with kettlebell training is that is metabolic. It raises your heart rate while working several muscles at once allowing you to burn a huge number of calories during the workout and after to repair the muscle damage. It’s like sprinting on crack. In sprinting you mostly use your legs. However, with one basic kettlebell move – “The Swing”, you use your legs, hips, back and arms all at once. This works so many muscles that Tim Ferris in the book “4 Hour Body” stated this is the only move someone needs to do to stay fit. He studied it and documented the results – it was incredible.
Kettlebell training is definitely not for beginners and if you do try this workout please make sure you have a certified trainer show you correct form. I’ve included a kettlebell exercise tutorial that I obtained from Bodybuilding’s website to help show you the moves. They have excellent detailed descriptions and videos.
Additionally, there are a ton of workout videos out there that show you the basic kettlebell moves. I like the following workouts from the Biggest Loser Trainers – Bob & Jillian.
Everyone can be a Kettlebell Knockout with the routine I created below. These exercises will give you a full body workout – working everything, even those little stabilizer muscles that give you sexy lines and curves. I usually get this routine in 2 times a week– sometimes more or less depending if I take an athletic conditioning class or recovering from a tough hot yoga class.
Now for the best part – this workout is a 2 for 1 special, you get your cardio and strength training completed in one session!
Be sure to warm up for 10 mins on a bike, elliptical, or treadmill, even jogging in place then perform each exercise as stated. Repeat them a 2nd time, if you really are up for a challenge!
|Around the World||Swing the kettlebell around you with one arm and then catch with the other||10 each side|
|Swing (Two Handed)||Hold the kettlebell with both hands, palms down and swing in front stopping at the height of your chest||20-50 times|
|Swing with elbow||Hold the kettlebell with one hand, palms down and swing ending in a upright row position (elbow out)||15 each side|
|Ball Incline Chest Press||Lay on an exercise ball and use one kettle bell to do an incline chest press||15 each side|
|One Armed Snatch||Hold the kettlebell with one hand, palm down and swing all the way up over your head with arm straight||15 each side|
|Side Lunge with Shoulder Press||Hold the kettlebell with one hands, palm down, perform a side lunge and then press up into a shoulder press||15 each side|
|Circular press||Turn to the side, Hold the kettle bell with one hand, palms up and do a “bowling type of motion” bringing the kettlebell back up into a bicep curl||15 each side|
|Lunge Back||Hold the kettlebell with one hand, palm down and as you lunge back with one leg, pass the kettle bell through your legs and repeat on other leg, going back and forth||15 each side|
|Plank Row||Start in plank position, place kettle bell in one hand with other other hand on the floor. Perform a row with the kettle bell.||10-15 each side|
|Chest Pass left ,then right, then jump up||Hold kettlebell with both hands and pass the kettlebell as you would a basketball to the right, then left and then jump as high as you can off the ground still holding the kettlebell.||20|
|Pass through legs ( figure-8 )||Stand with feet shoulder distance apart and squat, passing the kettlebell in a figure-8 type motion||20|
|Windmills||Stand in triangle position, hold the kettlebell with one hand in locked position over your head and slowly move down with the other hand towards your ankle||20 each side|
|Turkish get up||Lie down on your back and hold kettlebell directly over your head in locked position with one hand, slowly move your core and legs to get in lunge position and to stand straight up while still holding the kettlebell over your head||10 each side|