FUNK ROBERTS SPARTACUS WORKOUT #1

PERFORM WORKOUT 3 DAYS – MOMDAY, WEDNESDAY, FRIDAY

(You can alter days; ensure you get one day to rest between workouts)

2 Rounds of 10 Exercise Circuit

Perform each exercise for 60 seconds of work followed by 15 seconds of rest

Total Workout time 41 minutes

1. Alternate Kettlebell Swings
2. Half Burpees with Split
3. Alternate Sots Press
4. Bicycle Crunches
5. Push Ups
6. Goblet - Kettlebell Squats
7. Alternate Plank Reach-Under
8. Sprawls
9. Roll-ups
10. Double Kettlebell Cleans

For more great resource, visit other Funk Roberts Fitness sites: 

Funk Roberts Fitness Blog

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WORKOUT 2 -WEEK TWO

DIRECTION
Do this circuit 3 days a week. Monday-Wednesday-Friday

Perform 1 set of each exercise in succession. Each exercise lasts 60 seconds. Do as many reps as you can, with perfect form, in that time, and then move on to the next station. Take a 15 second rest and move to next exercise within that time, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat two more times for 3 complete rounds.
If you can’t go the entire minute, rest a few seconds and then resume until your time at that exercise time is up. Use a weight that’s challenging for 15 to 20 reps. The workout takes 41 minutes to complete.

Warm up and stretch after your workout

Complete all exercises and DO NOT GIVE UP! This will be the hardest workout that you have done in a long time, so it will be tough. Hang in there because the more you do these workouts the better you will get and the more fit you will be.

NOW IT’S YOUR TURN TO GET IT DONE!

ORDER YOUR GYMBOSS TIMER TODAY! – CLICK HERE

FUNK ROBERTS SPARTACUS WORKOUT #2 – WEEK 2

PERFORM THIS WORKOUT 3 DAYS – MONDAY, WEDNESDAY, FRIDAY

(You can alter days; ensure you get one day to rest between workouts)

3 Rounds of this 10 Exercise Circuit

Perform each exercise for 60 seconds of work followed by 15 seconds of rest

Total Workout time 41 minutes

Workout #2

1. Two Arm Kettlebell Swing
2. Jump Split Squats
3. Alternating Kettlebell Cleans
4. Dive Bombers
5. Lying Butt Bridge
6. Kettlebell Renegade Row
7. Burpees
8. Plank Into Push Up
9. Jump Squats
10. Two Arm Kettlebell Push Press

EXERCISE DESCRIPTIONS

1. Two Arm Kettlebell Swing

• Hold kettlebell (dumbbell) with two hands at arms legs down at your waist.
• Swing the kettlebell between your legs and thrust your hips forward to swing the kettlebell up to shoulder height.
• Do not round your lower back and bend at your hips and knees.
• Swing the weight back and forth – USE THE HIPS TO THRUST THE KETTLEBELL, NOT YOUR SHOULDERS
• Continue swinging back and forth for the duration of the workout you are following

2. Jump Split Squats

• Stand with your feet staggered about 18 to 24 inches apart, front and back.
• Jump up and while in the air quickly switch legs forward and backward.
• Land and absorb the impact softly by bending both legs until the back knee is about an inch from the ground.
• Keep your chest up and maintain good posture throughout. The front knee shouldn't move too far past the toes.

3. Alternating Kettlebell Cleans

• Place two kettlebells between your feet.
• To get in the starting position, push your butt back and look straight ahead.
• Clean one kettlebell to your shoulder and hold on the the other kettlebell.
• Take the cleaned kettlebell back to the floor then clean the other kettlebell
• As you clean one kettlebell let the other kettlebell hang in the opposite arm
• Do not shrug the kettlebell or bend your elbow

4. Dive Bombers

• Get in the basic push up position by lying face down on the ground.
• Place your hands and legs a little more than shoulder width apart.
• Lift yourself off the ground with your arms, extending your legs and raising your buttocks to a peak position. Your buttocks will be protruding in the air.
• Slowly lower your body, with your head leading the movement, toward the ground as if it were sweeping the floor. Keep going forward in a steady but stable manner until you feel your back arching.
• Bring the top of your head up as high as you comfortably can once you've made an arch in your back. This will take you completely out of the peak position. Do not touch the ground except for your hands and feet.
• Reverse the direction of the same sweeping movement. You will bring yourself back into the peak position by leading with your buttocks.
• Repeat the dive-bomber exercise. Be sure to breathe deeply and evenly throughout the movement.

5. Swiss Ball Butt Bridges

• Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides.
• Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.
• At the top of the movement, be sure to really flex your butt for a one-count.
• Return to the start position and repeat.

6. Renegade Row

• Place a pair of kettlebells (dumbbells) on the floor, approximately shoulder-width apart.
• Get into the top position of the push up holding on to two kettlebells that are less than shoulder width apart.
• Push one kettlebell into the floor and pull the other kettlebell.
• Hold the kettlebell in the working arm in the top position for a second and repeat. Alternate arms
• Push the kettlebell of the non-working arm into the floor with as much force as possible
• Flex your butt and stomach for added stability

7. Burpees

• Stand with your feet together squatting down
• Kick your feet backwards until you are in the push up position maintaining a straight back.
• Without pausing, jump your feet back forward between your hands and jump up as high as you can.
• Return to the start position
• Make sure you explode up into the air

8. Plank to Push Up

• Begin in a push up position but with your elbows on the ground and resting on your forearms
• Your elbows should be bent at a 90 degree angle
• Push off the ground with one arm and then the next. Squeeze your abs as you push up
• You should be lifting yourself up to a fully extended push up position
• Lower back down to the starting position and repeat, this time leading

9. Kettlebell Jump Squats

• Hold the bottom of the kettlebell chest high
• Stand with your feet wider than your shoulders. Tighten your abdominal muscles so your pelvis rolls forward. This will eliminate the curve in your lower back so you don't injure it during the exercise.
• Lower your hips as if you are sitting in a chair until your thighs are almost parallel to the floor. Lean forward as necessary to keep your balance.
• Jump up, straightening your legs as your feet leave the floor. Return to the same position when you land, feet apart, heels on the floor and hips back.
• Do not to let your knees extend over the tops of your toes when you land.

10. Two Arm Kettlebell Push Press

• Clean two kettlebells to your shoulders.
• Squat down a few inches and reverse the motion rapidly.
• Use momentum from the legs to drive the kettlebells overhead.
• Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
• Do not squat down too far.
• Breathe in as your lower the height and breathe out as you push press the kettlebells over head

Contect Funk 

Funk Roberts Fitness Blog

http://www.funkrobertsfitness.com

Fit Firm N Fab Fitness, Nutrition and Wellness for Women

http://www.fitfirmandfab.com

Subscribe to Funk Roberts Youtube Channel

http://www.youtube.com/marcroops

Are you on Facebook? Be my friend!

http://www.facebook.com/funkroberts

Follow me on Twitter

http://twitter.com/funkrobertsfit  

Funk Roberts Facebook Fitness Group

http://www.facebook.com/#!/group.php?gid=7156231280&ref=ts

THE FUNK ROBERTS SPARTACUS CHALLENGE

Burn Fat Faster Than Ever

WORKOUT #3 -WEEK THREE

DIRECTION

Do this circuit 3 days a week. Monday-Wednesday-Friday

Perform 1 set of each exercise in succession. Each exercise lasts 60 seconds. Do as many reps as you can, with perfect form, in that time, and then move on to the next station. Take a 15 second rest and move to next exercise within that time, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat two more times for 3 complete rounds.

If you can’t go the entire minute, rest a few seconds and then resume until your time at that exercise time is up. Use a weight that’s challenging for 15 to 20 reps. The workout takes 41 minutes to complete.

Warm up and stretch after your workout

Complete all exercises and DO NOT GIVE UP! This will be the hardest workout that you have done in a long time, so it will be tough. Hang in there because the more you do these workouts the better you will get and the more fit you will be.

NOW IT’S YOUR TURN TO GET IT DONE!
ORDER YOUR GYMBOSS TIMER TODAY! – CLICK HERE

FUNK ROBERTS SPARTACUS WORKOUT #3 – WEEK 3

PERFORM THIS WORKOUT 3 DAYS – MONDAY, WEDNESDAY, FRIDAY

(You can alter days; ensure you get one day to rest between workouts)

3 Rounds of this 10 Exercise Circuit

Perform each exercise for 60 seconds of work followed by 15 seconds of rest

Total Workout time 41 minutes

WORKOUT #3

1. Kettlebell Curl and Press

2. Push up to Alternate Front Punch and Rear Kick

3. Box/Bench Jumps

4. Swiss Ball Plank

5. Walkouts

6. Alternate Kettlebell Floor Press

7. High Knees

8. Swiss Ball Ab Crunch

9. Spiderman Push Ups

10. Plyometric Speed Skaters

EXERCISE DESCRIPTIONS

1. Kettlebell Curl and Press (you can use a Dumbbell) – Men 20-30lbs and Women 10­15lbs

1. To do this exercise, curl the kettlebells up to the shoulder.
2. Turn the kettlebell and press it straight up over your head
3. Bring the Kettlebells back down to starting position
4. Breathe out during the curl and then again on the press overhead

2. Push up to Alternate Front Punch and Rear Kick

1. Get in the push up position.
2. Lower your torso to the ground until your elbows form a 90 degree angle.
3. Keep your elbows close to your body for more resistance.
4. Raise yourself by pushing the ground away from you and exploding up
5. Breathe out as you push
6. At the top of the movement punch with your left hand and kick back with your right foot.
7. Repeat the push up and on the way up punch with your right hand and kick back with your left foot
8. Continue to alternate legs and arms

3. Box/Bench Jumps

1. Set up your box or bench in a sturdy area
2. If you need to use an aerobics step, a workout box, bench or even a park bench to do a box jump. Set the box up so you have at least a few feet to move on either side.
3. The box jump requires a good amount of explosive power and muscle contraction in your lower body.
4. Stand in front of your box with your hands at your sides. With your feet roughly shoulder width apart, jump up onto the box, hold your position on top of the box for a count of one second and then jump back down.
5. Use your arms to help you explode onto the box
6. Make the exercise dynamic.

4. Swiss Ball Plank

1. Kneel in front of the Swiss ball and place elbows on the top of the ball in the centre.
2. Slowly roll the ball away from your body until there is a straight line through knees, hips and head and your weight is being supported through your elbows down on to the ball.
3. Hold the position for the allotted time
4. Once you are in this position it may be necessary to tilt the pelvis so that it is held in neutral with correct lumbar spine alignment.
5. NOTE: If the main pressure is felt in the low back, either your alignment is incorrect or you have insufficient abdominal strength-endurance to hold the correct line.

5. Walkouts

1. Start in a standing position with your feet shoulder width apart, your shoulders pulled back and your arms relaxed at your side.
2. Slowly bend forward, keeping a slight bend in your knees and making sure you don't round off your shoulders
3. Bend forward and gently stretch your hamstrings until your hands touch the floor and then walk yourself out in a push-up position
4. Pushing off the ground without your body touching the ground, slowly walk back up to the starting position.

6. Alternate Kettlebell Floor Press – (Men – 30-50lbs Women15-25 lbs)

1. Lie on the floor and position two kettlebells for a press
2. Press one kettlebell straight up toward the ceiling
3. Lower the pressed kettlebell back to the floor and press the kettlebell in the other arm to the ceiling
4. Flare your lats as you press the kettlebell
5. Contract your abs and glutes
6. Grip the KB as hard as you can (crush grip)

7. High Knees

1. Stand with both feet together. Start running in place getting your knees as high as possible.
2. Performing this exercise on your toes will demand extra endurance and is worth it.
3. Increase your speed and get as high as possible.
4. Always perform with comfortable training shoes to avoid causing any stress onto your leg muscles and joints.
5. Focus on running with your back straight and head up, taking your hands up high by the side of your head, whilst lifting your knees naturally as high as they can go.
6. Throughout the action breathe deeply, aiming for large controlled movements.

8. Swiss Ball Ab Crunch

1. Start by sitting on the ball. From the sitting position, walk your body forward until your hips are just off the ball and your back is over the ball.
2. Keep your feet about shoulders width apart to help you maintain your balance, and place your hands behind your head.
3. While keeping your hips and lower body still, crunch forward and lift your shoulder blades off the ball.
4. Hold at the top for 1 second and slowly lower back down to the starting position.

NOTE: Using the ball increases the range of motion and challenges balance. The more your hips are on the ball the more challenging the exercise. As you roll down further and take your hips off the ball, you decrease the range of motion.

9. Spiderman Push Ups

1. Get into push-up position with your hands under your armpits, your body straight and raised in the air, and your feet hip-width apart.
2. Lower your body as you inhale. Lift your left foot off the floor and bring it toward your head as you rotate your shoulders to the left. Look at your knee.
3. Hold this position for a count of two. Exhale and put your foot back down as you simultaneously rotate your body back to straight, and resume your original push-up position.
4. Repeat the exercise on the right side by lowering and rotating your body to the right as you pick up your right foot and bring your right knee toward your head.

10. Plyometric Speed Skaters

1. Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches
2. Lean forward until your shoulders are positioned above your knees, bending at the waist while maintaining good posture in your upper back.
3. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot
4. Land with your feet in a strong and full-foot position.
5. Explode from side to side and you can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful.
6. Your legs will look like a speed skater powerfully pushing from side to side.

WHAT YOU SHOULD EAT BEFORE AND AFTER YOUR WORKOUT SESSION

Proper nutrition is the key to getting a consistent and effective workout. Now depending on what your goals are will determine some of your food choices. If you are trying to bulk up or add crazy muscle, you will eat a bit different from someone that is trying to lose weight, slim down or get ripped.

A bodybuilder wants to eat more egg whites and tuna whereas someone trying to lose weight would opt for whole wheat pastas and salads. Remember to gain weight you must take in more calories than you burn. To lose weight, you must burn more than you take in.

WHEN YOU NEED TO EAT

When I was training Muay Thai in Thailand my Pre and Post meals were extremely important, especially if I was to get through the 3 hour training sessions.

If my training started at 7:00AM, that meant that I was up and eating at 6:00AM.

Before you workout your body needs ample time to digest what you've put in it. A good rule of thumb is always to wait 1 hour prior to exercise. You want to make sure that you have enough time to digest the food before you embark on your crazy workout.

Post workout nutrition should be eaten NO LONGER than 1 hour

after exercise. If you delay eating longer than an hour after your workout then your body begins to take those muscles you just worked so hard to get and deplete them by using them as energy for the rest of the day or night.

I bolded that line because I know so many people that do not follow the rule of eating no longer than 1 hour after working out. If you are not doing it now, then start today.

WHAT YOU NEED TO EAT

Prior to starting your workout, the best foods are in the form of carbohydrates. Yes I said carbs. Carbs are not bad for you when choosing the right ones. A pre-exercise meal should include foods that are low in carbohydrates and easy to digest. Foods low in carbs will release glucose gradually into the blood stream, which is what you want prior to your session to help prolong physical endurance.

Don't forget that it's just as important to eat smart after your workout has subsided and you've come down. After a workout, your body is like a sponge, ready to soak up the nutrients in food to restore energy and replenish your muscles. A mixed meal high in carbohydrates with moderate portion of protein and fat soon after completing the workout is best to help re-fuel carbohydrate stores after exercise.

The right foods alone won't get you through a workout -you'll have to get the right hydration with water while you exercise. You should drink at least at least 16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20 minutes during exercise. (An ounce is about a mouthful.)

WHAT YOU SHOULD EAT LIST

PRE WORKOUT

Here is some food suggestions prior to a workout include:

• Vegetables like celery, cucumber, tomatoes
• Low-fat yogurt
• Peanuts
• Fresh fruit such as cherries, plum, peach
• Apple
• Oatmeal
• Healthy Cereal
• Oat bran bread

POST WORKOUT

Post workout you can increase the protein to restore those muscles. Some suggestions are:

• Whey protein shake
• Bagel with jelly
• Baked potato
• Stir-fried chicken and vegetables over brown rice
• Eggs
• Fish
• Beans
• Tofu
• Watermelon, banana
• Sports Drink

FOODS TO AVOID BEFORE EXERCISE

Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not have any sugar prior to your workout as some people do not perform well after a blood glucose spike.

If you're squeezing a workout into a busy schedule, you may be tempted to grab a protein bar on the way out the door, but DON’T DO IT. Most bars are "glorified candy bars, often providing even more calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

In conclusion, if you're going to invest the time to put yourself through a productive workout, then it’s imperative to nourish your body correctly pre and post workout.

CONTACT FUNK

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FUNK ROBERTS SPARTACUS WORKOUT #4

THE FUNK ROBERTS SPARTACUS CHALLENGE

Burn Fat Faster Than Ever

WORKOUT #4 -WEEK THREE

DIRECTION

Do this circuit 3 days a week. Monday-Wednesday-Friday

Perform 1 set of each exercise in succession. Each exercise lasts 60 seconds. Do as many reps as you can, with perfect form, in that time, and then move on to the next station. Take a 15 second rest and move to next exercise within that time, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat two more times for 3 complete rounds.

If you can’t go the entire minute, rest a few seconds and then resume until your time at that exercise time is up. Use a weight that’s challenging for 15 to 20 reps. The workout takes 41 minutes to complete.

Warm up and stretch after your workout

Complete all exercises and DO NOT GIVE UP! This will be the hardest workout that you have done in a long time, so it will be tough. Hang in there because the more you do these workouts the better you will get and the more fit you will be.

NOW IT’S YOUR TURN TO GET IT DONE!
ORDER YOUR GYMBOSS TIMER TODAY! – CLICK HERE

FUNK ROBERTS SPARTACUS WORKOUT #4 – WEEK 4
PERFORM THIS WORKOUT 3 DAYS – MONDAY, WEDNESDAY, FRIDAY
(You can alter days; ensure you get one day to rest between workouts)
3 Rounds of this 10 Exercise Circuit
Perform each exercise for 60 seconds of work followed by 15 seconds of rest
Total Workout Time: 41 minutes
WORKOUT #4

1. Double Kettlebell Swings
2. Overhead Kettlebell Alternate Lunges
3. Tuck Jumps
4. Alternate Plank Kick Unders
5. Double Kettlebell Squat and Press
6. Swiss Ball Leg Curls
7. Kettlebell Pass and Shoot
8. Side to Side Bench Hop Overs
9. KB Catch and Press 10.Swiss Ball Jack Knife

EXERCISE DESCRIPTIONS
1. Double Kettlebell Swings (Men 30 lbs plus – Women 20 lbs plus)

• Place two kettlebells between your feet.
• Push back with your butt and bend your knees to get into the starting position.
• Make sure that your back is flat and look straight ahead.
• Swing the kettlebells between your legs forcefully.
• Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level.
• Let the kettlebells swing back between your legs and repeat.

2. Overhead Kettlebell Alternate Lunge (Men 20lbs plus – Women 10 lbs plus)

• Start off holding a kettlebell in each hand.
• Clean and Press the kettlebells up above your head with your arms locked out at the elbows and try to push your shoulders up around your ears.
• Take a breath in and step forward with your left foot, placing your weight on your heel.
• Rather than lunging forward as the name suggests, pull your hips and your right knee toward the floor.
• Push off your front foot and return to the standing position with your feet together. Repeat with the right foot – (Do not drag your front foot)
• As you exhale lower yourself to the ground, maintaining your balance by bending at the knee on the trail leg, aim to get your weight over the forward leg and for your knee barely brushing the ground – (Make sure your knee does not extend past your front toes)
• Remember to keep the back straight and your abdominals drawn in throughout.
• Tighten your glutes and quads as you push up through the heel (in the front leg) to return to the start position.
• Perform the same process for the other side and repeat

3. Tuck Jumps

• Stand with your feet shoulder width apart.
• Leap straight up in the air as high as you can, tucking your knees into your chest and pulling your feet into your butt.
• Spring off the ground the instant you land on both feet, propelling yourself back into the position held at the end of Step 2.
• Land on the balls of your feet with soft knees
• Swing your arms up to assist you in getting off the ground

4. Alternate Plank Kick Unders

• From the starting position, start by bending the knee of one leg and crossing the foot under and across your body.
• As you bring the leg under and across, lift the opposite hand off the floor.
• Then, extend the crossing leg until you touch the raised hand with the opposite foot.
• Try to keep your hips level as you do this; stabilize yourself through your abs
• Return hand and foot to the starting position and then switch arms and repeat

5. Double Kettlebell Squat and Press (Men 35 lbs plus – Women 20 lbs plus)

• Clean the two kettlebells to your shoulders and take a stance that you find comfortable for your body type.
• As you squat down push your butt out. Look straight ahead at all times
• Squat as low as you can pause for a second and rise back up.
• Breathe in as your squat down and breathe out when you stand up
• Flex your glutes and stomach and explode through your heels

6. Swiss Ball Leg Curls

• While lying on your back, place your lower legs on a Swiss ball.
• Then, put your hands flat on the floor next to your hips.
• Push your hips up so that your body forms a straight line from your shoulders to your knees.
• Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
• Pause, and then roll the ball back until your body is in a straight line again.

7. Kettlebell Pass and Shoot (Men 30lbs plus – Women 20lbs plus)

• Grab a kettlebell by the handle with two hands and hold it up to your chest
• Keeping your abs tight twist your body to the right, (make sure you pivot your left foot) and press the kettlebell out and forward (like you are passing a basketball)
• Extend your arms fully and squeeze the muscles
• Then twist your body to the left (make sure you pivot your right foot) and press the kettlebell out and forward
• Bring the kettlebell back to your chest and press straight up over your head (you can use your legs to help you press the kettlebell up)
• Bring the kettlebell back to your chest and repeat the entire sequence
• Keep your abs tight, legs loose and squeeze your muscles with each press

8. Side to Side Bench Hops Overs

• Place your hands on a bench, leaning forward with both legs off to the same side.
• Bending your knees slightly, propel yourself over the bench to the other side.
• Land two footed on the toes
• Keep your arms straight during this motion and your shoulders directly over your wrists.
• Bend knees, absorb energy and immediately after landing, hop back to the original side.

9. Kettlebell Swing, Catch and Press

• The rhythm of high-rep ballistic movements is "tight-loose-tight."
• Grab the kettlebell with both hands and swing it up ensuring you use your hips and tighten your glutes
• Loosen the kettlebell as you guide it upward, and tight again as you catch it
• Holding the kettlebell in both hands press it above the head

10. Swiss Ball Jack Knife

• To do this regular variation of the Jack knife, begin by placing both shins on the Swiss ball and both your hands straight on a bench in front of you.
• Try to keep both hands a little wider apart than your shoulders.
• Make sure to maintain a straight line from your head to your toes.
• Roll the ball toward your upper body with your legs together while curling your abs and bending your knees to your chest.
• Try to bring your knees as close to your chest as you can but you don't have to actually touch them to your chest. Then, slowly roll the ball back to the starting position.
• At first it will be difficult for you to maintain balance but it will improve as well as the fitness of your abs.

KETTLEBELL 101 – THE BASICS

Kettlebells are an awesome training tool for strength, flexibility, and endurance. They are incredibly versatile and the amount of different exercises you can do with them is vast.

Kettlebells are a weighted cannon ball with a handle that delivers an all in one strength and cardio workout. Kettlebells work the entire body with each movement. They are used as the latest fitness tool to achieve the core, functional strength and fat burning that is missing in most workout programs. A typical 40 minute kettlebell workout can burn up to 1200 calories.

Pic: The Kettlebell Crew

Kettlebell workouts strengthen the body as a whole unit by using multiple muscle groups in each exercise. 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. The Five Pillars are Press, Pull, Squat, Lower Body Pull, and Core.

Most people who use the kettlebell are sick of the traditional gym's same old boring workouts that don't produce results. Others use kettlebell program because of prior injuries that prevent them from participating in traditional weight-lifting. Those who prefer to workout at home can benefit from kettlebells and have a complete home gym.

Using cast iron weights ranging from nine to 88 pounds, kettlebells workouts deliver fast results -in about half the time of a traditional weight-lifting regimen while using about a quarter of the weight requirements. Kettlebell exercise routines are for males and females of all ages, focusing on building functional strength by conditioning muscles that are used in everyday activities while delivering a complete cardio workout. The result is increased stamina and strength without the bulky muscles typical of traditional weight lifting.

Pic: Ryan Shanahan, Estella Hom, Funk Roberts

Women typically begin with a 15 pound kettlebell and men start with a 25 pound kettlebell. Movements use your whole body to move the weight, so in relation to your body weight the beginning weights are not as heavy as they sound. Most people who try the workout get addicted to it. I know I have. Nothing you do in the gym even comes close to the high-octane cardio and strength workouts kettlebells deliver.

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 26­pounder (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.

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