kettlebell krusher (total body workout + endurance)

**Most of the exercises in this workout can be viewed via my exercise demos - link is located here on my blog page.  To view all of my demos, go to youtube and look up anthonymmvii.

Active Stretches

Warm-up:

• 25 burpees
• 25 mountain climbers

Core:

• plank (1 minute hold)
• side plank (30 seconds each side)
• "super man" or prone cobra x 20
• Repeat 3 x

Workout:

• kettlebell squat x 10
• kettlebell bottoms up military press x 10 each side
• kettlebelll clean x 10 each side
• kettlebell bench or floor press x 10
• kettlebell row x 10 each side
• kettlebell lunge x 10 each side
• kettlebell upright row x 10
• rest if needed (the less the better)
• 4 rounds for time

Finisher:

• kettlebell get-up x 4 each side (most difficult version you can perform)
• rest 2 minutes
• 3 rounds

Static stretches
Let me know if you like this workout and post your time!

Chicken legs workout (shoulders and traps too)

Active stretches

Warm-up:

• 24k kettlebell swings x20
• 24k kettlebell get-ups x10 (5 each side)
• rest 60 seconds
• repeat

Core:

• plank 1 minute
• reverse crunches x 25
• 3 rounds

Workout:
LEGS

• squats 65% x 10
• rest 90-120 seconds
• 4 rounds
• lunges 75% x 10 each leg
• rest 90-120 seconds
• 4 rounds
• calf raises 85% x 25
• rest 30-60 seconds
• 4 rounds

Shoulders and Traps

• military press 75% x 10
• rest 90-120 seconds
• 3 rounds
• single leg bottoms up kettlebell military presses 90% x 5
• rest 60 seconds
• 3 rounds
• kettlebell upright rows 80% x 10
• rest 60 seconds
• 5 rounds

Finisher:

• heavy tire (600-700lbs) flips x 3
• rest 2 minutes
• 4 rounds

Static stretches.

Turkey killer (training to kill those Thanksgiving calories)

Active stretches.

Warm-up: (perform as quickly as you can with as little rest as possible)

• 21 burpees to pull-ups
• 21 kettlebell snatches (24 kilogram)
• 21 spiderman push-ups
• 15 burpees to pull-ups
• 15 kettlebell snatches
• 15 spiderman push-ups
• 9 burpees to pull-ups
• 9 kettlebell snatches
• 9 spiderman push-ups
• 6 burpees to pull-ups
• 6 kettlebell snatches
• 6 spiderman push-ups

**REST 5-10 minutes

Workout:

• 3 barbell cleans (increase weight after first 3 rounds, and then again after 3 more)
• 3 kettlebell front squats (same weight each set, so make it challenging)
• rest 30-60 seconds
• repeat 8 rounds
• 3 weighted pull-ups (same weight each set, so make it challenging)
• 3 bench presses (increase weight after first 3 rounds, and then again after 3 more)
• rest 30-60 seconds
• repeat 8 rounds

Finisher:

• 4 get-ups (2 each side - heavy)
• rest 1 minute
• 3 rounds

Static stretches.

7 rounds, 7 reps, 7 exercises (total body circuit)

Active stretches

Warm up:

• 50 kettlebell swings
• rest 60 seconds
• repeat

Workout:

• kettlebell snatches x 7
• kettlebell upright rows x 7
• spiderman push-ups x 7
• kettlebell rows x 7
• kettlebell "bottoms up" military press x 7
• burpees to pull-ups x7
• v-ups x 7
• rest 90 seconds
• 7 rounds

Finisher:

• tire flips x5
• 3 rounds

Statci stretches

CHEST, BACK, and CORE...one to GROW on

Active stretches: lats, pecs, biceps and triceps

Warm-up:

• (total body) kettlebell swings x 20
• 25 push-ups
• 25 cable pull-downs (50%) or body rows

Workout:
CORE

• hanging crunches (moon boots or from a heavy punching bag) x 10
• rest 60 seconds
• complete 4 rounds
• reverse crunches x 10
• rest 60 seconds
• complete 4 rounds

CHEST

• single-arm kettlebell bench (on exercise ball or from floor) 70% x 10
• rest 90-120 seconds
• complete 4 rounds

BACK

• pull-ups or body rows x 10
• rest 90-120 seconds
• complete 4 rounds

CHEST

• kettlebell incline bench press (or push-ups with feet elevated) 70% x 10
• rest 60 seconds
• complete 3 rounds

BACK

• kettlebell rows 70% x 10
• rest 60 seconds
• complete 3 rounds

TOTAL BODY FINISHER

• kettlebell turkish get-ups 50% x 10 (5 each side)
• rest 90 seconds
• complete 2 rounds

REPEAT stretches (static this time)
Have a shake and GROW!

Chicken legs? Try this workout on for SIZE...you get to train shoulders too!

If you aren't sure about any of these exercises, watch my exercise demos.
Active stretches: hamstrings, quads, calves, back, shoulders and traps

Warm-up:

• thrusters (barbell or kettlebell(s))  (50% of max) x 10
• rest 60 seconds
• repeat 4 rounds

Core:

• plank 60 seconds
• side plank 30 seconds each side
• reverse crunch x25
• rest 60 seconds
• repeat 3 rounds

Legs:

• squats 75% x 10
• rest 90 seconds to 2 minutes
• complete 4 sets
• reverse lunge 70% x 10
• rest 90 seconds to 2 minutes
• complete 4 sets
• standing calf raises 85% x 10
• rest 60 seconds
• complete 5 sets

Shoulders and traps:

• warm-up with arm circles, adduction, and scaption
• barbell military press 85% x 10
• rest 60-90 seconds
• complete 3 rounds
• kettlebell single leg military press 75% x 10
• rest 60-90 seconds
• complete 3 rounds
• kettlebell high pulls 75% x 10
• rest 60-90 seconds
• complete 4 rounds

Static stretches (same muscles)
Have a protein shake and GROW chicken legs!

Unconventional...Brutal... Effective!: Grow arms....GROW!!!!

Unconventional...Brutal... Effective!: Grow arms....GROW!!!!: "Active stretches: biceps, triceps, and toe touches (do NOT bounce) Warm-up: Total body kettlebell swings 24k x 25 rest 60 seconds repeat (..."

Grow arms....GROW!!!!

Active stretches: biceps, triceps, and toe touches (do NOT bounce)

Warm-up:
Total body

• kettlebell swings 24k x 25
• rest 60 seconds
• repeat (50 total)

Biceps

• dumbbell curls 35-40% of max x 20
• rest 60 seconds
• repeat

Triceps

• any version of triceps extensions 35-40% of max x20
• rest 60 seconds
• repeat

WORKOUT:
Compound sets

• chin-ups x 10 (or straight bar curls 85% of max x10)
• reverse grip bench (***USE A SPOTTER OR CHANGE THE EXERCISE) x 10 85%
• rest 90 seconds to 2 minutes
• 4 rounds

Compound sets

• biceps curls with easy curl bar x 10 (75% of max)
• skull crushers x 10 (75%)
• rest 90 seconds to 2 minutes
• 4 rounds

Compound sets

• hammer curls x 10 (65-70%)
• standing cable triceps extensions x 10 (65-70%)
• rest 90 seconds to 2 minutes
• 3 rounds

Total body finisher:

• kettlebell clean to press x 5 each side (24k)
• rest 2-3  minutes
• 3 rounds

Static stretches: biceps, triceps, toe touches
Have a shake and GROW!!!!

Chest and Back (hypertrophy)

Active stretches: pec wall, lat ball, and toe touches
Warm-up:

• (total body) 25 squat to presses (thrusters) 24k kettlebell
• (chest) 25 push-ups
• (back) 25 pull downs (50% of max)

Abdominals:

• hanging crunches x 10 reps
• Rest 60 seconds
• complete 3 sets
• hammer swings (10lb hammer) x 20 each side
• Rest 60 seconds
• complete 3 sets

Chest:

• barbell bench press (80% of max) x 10 reps
• Rest 60 seconds
• complete 3-4 sets
• kettlebell incline bench (80%) x 10
• Rest 60 seconds
• complete 3-4 sets

Back:

• pull-ups or body rows (most difficult version you can complete reps) x 10 reps
• Rest 60 seconds
• complete 3-4 sets
• kettlebell rows (80%) x 10
• Rest 60 seconds
• complete 3-4 sets

Static stretches.
Have a protein shake.
GROW!!!!!!!!!!!!!

Brutal Total Body Strength and Endurance Circuit

Active Stretches.
Warm up: 2 sets of 25 swings (24k kettlebell)

Work out:
Total body workout

• 5 tire flips (No heavy tire?  then do 5 heavy deadlifts)
• 10 snatches each side (24k)
• 10 get-ups (5 each side - 24k)
• 10 clean and presses (5 each side - 24k)
• 5 rope pull-ups
• 10 spiderman push-ups
• 5 sandbag "squat and shoulders" (approx. 130lbs bag)
• REST 90 seconds
• REPEAT 5x

Core

• 3 sets of 10 hanging crunches
• 3 sets of 20 hammer swings (each side)

Static Stretches.
Have a protein shake and GROW!

REST

Legs and shoulders (hypertrophy)

Stretches.
Warm Up:

• arm circles (forward and backward) and swings (across body)
• clean and press x10 (5 each side with 24k kettlebell)
• 4 sets of the clean and presses

Shoulders:

• military presses 85% of max x6 reps
• rest 90 seconds
• 4 sets

Legs:

• squats 75% of max x6 reps
• rest 90 seconds
• 4 sets

Finisher (legs and traps)

• 24k kettlebell sumo deadlift high pull x10 reps
• 45 seconds rest
• 4 sets

Stretch.
GROW!!!!!!!!!!!!!!

Biceps and Triceps (hypertrophy)

Stretches.
Warm-up:

• 2 sets of curls and extensions (very light x20 reps each)
• arm circles 20+ both ways (warm up shoulders)

Work out:
Compound sets
(you can perform both of these exercises with a kettlebell)

• reverse grip bench press (85% of max) x8 reps
• preacher curls 85% x8 reps
• Rest 90 seconds
• 4 rounds

Compound sets
(*no cable machine)

• cable curls (85% of max) x8 reps (*chin-ups x8)
• cable extensions 85% x8 reps (*diamond push-ups x8)
• Rest 90 seconds
• 4 rounds

Core

• plank 60 seconds
• side plank 60 seconds each side
• reverse crunch x 25
• Rest 60 seconds
• 4 rounds

BRUTAL strength and endurance circuit

I had to come back to this one - it's one of my favorites.

Foam roller: if you have a foam roller, use on any tight muscles (spots) that are bothering you.
Stretch.  Hold each stretch for a minimum of 25 seconds.

Round 1: perform 21 burpees to pull-ups
                            21 spiderman push-ups
                            21 snatches with 24k kettlebell (11 on your weak side and 10 on the other)

Round 2: perform 15 burpees to pull-ups
                            15 spiderman push-ups
                            15 snatches

Round 3: perform 9 burpees to pull-ups
                            9 spiderman push-ups
                            9 snatches

Round 4: perform 6 burpees to pull-ups
                            6 spiderman push-ups
                            6 snatches
Go vomit. 
STRETCH again.
Have a protein shake and lay in the floor!

Total reps: 153
COMPLETE all four rounds with as little rest as possible.
TIME TO BEAT: 11 minutes 3 seconds (27 seconds better than last time!)
POST your time and kettlebell weight

Upper body muscle building workout (hypertrophy)

Stretch.

total body warm-up: 50 kettlebell swings (24 kilogram)

core (abs): hanging crunches 4 sets of 10 reps (60 second rests)

muscle specific warm-up:

• 25 push-ups
• 25 cable pull-downs -or- body rows (see my exercise demo)
• 2 rounds (no rest)

Workout:
Chest

• incline kettlebell bench press 3 sets of 8 (85% of max)
• REST 60 seconds between sets
• flat kettlebell bench press 3 sets of 8 (85%)
• REST 60 seconds between sets

Back

• seated cable rows 3 sets of 8 (85%)
• REST 60 seconds between sets
• lat pull downs 3 sets of 8 (85%)
• REST 60 seconds between sets

Biceps and triceps
Compound set:

• seated dumbbell curls and skull crushers 3 sets of 8 (85%)
• REST 60 seconds between sets (curls then crushers then rest)
• cable curls and rope extensions 3 sets of 8 (85%)
• REST 60 seconds between sets (curls then extensions then rest)

Total Body Finisher

• 4 rounds of turkish get-ups (see exercise demo) 8 reps per set (4 each side) (85%)
• REST 90 seconds between sets

Stretch.

Videos are up

video demos on kettlebell cleans, snatches, swings, squats and more are up now

Lower body strength and endurance

Stretch.

Warm-up:

• 24k kettlebell swings 25x
•  Rest 60 seconds
• Repeat 4 rounds (100 total swings)

Workout:

• box squats (5 sets of 5 reps - heaviest weight you can complete the 5 sets)
• Rest 2-3 minutes between sets (25 total squats)
• lunge to balance (5 sets of 10 reps for each leg)
• Rest 60 seconds between sets (one set is 20 reps - 10 each leg for 50 total lunges each leg)
• jumps to approx. 24 inch box (5 sets of 10 quick reps - fast and explosive)
• Rest 30-45 seconds between sets (50 total jumps)

Stretch.

Total Body Strength and Endurance

Stretch.
Warm-up: 50 kettlebell swings

Workout: complete all 4 rounds for time

Round 1

• 25 burpees to pull-ups (see video) - if you can't do pull-ups do a set of rows each round
• 25 single arm kettlebell clean and press
• 25 mountain climbers
• 25 kettlebell high pulls

Round 2

• 20 burpees to pull-ups
• 20 single arm kettlebell clean and press
• 20 mountain climbers
• 20 kettlebell high pulls

Round 3

• 15 burpees to pull-ups
• 15 single arm kettlebell clean and press
• 15 mountain climbers
• 15 kettlebell high pulls

Round 4

• 10 burpees to pull-ups
• 10 single arm kettlebell clean and press
• 10 mountain climbers
• 10 kettlebell high pulls

Round 5

• 5 burpees to pull-ups
• 5 siingle arm kettlebell clean and press
• 5 mountain climbers
• 5 kettlebell high pulls

POST your time.
Collapse and have a protein shake!

Why Diets Don't Work

Why Diets Don't Work
If you go "on a diet", what does that mean? That you will eventually go "off the diet". If you haven't changed your eating and physical activity behaviors, what's going to happen? Rationally, you know the answer, but emotionally, you engage in wishful thinking, hoping that this time you will lose the weight and keep it off. What weight are we talking about? When people tell me they lost 12 pounds in two weeks, I ask "12 pounds of what?" On low-calorie diets, about 25 percent of the weight loss may be muscle (Ballor & Polehlman 1994).
Losing muscle is a bad thing. Muscle tissue is very active--it burns a lot of calories. Every pound of muscle burns about 35 calories per day. Using the above example, if you lost 12 pounds, then, you lost three pounds of muscle. You would be burning 105 less calories per day or 3150 per month. Since there are 3500 calories in a pound of fat, you would gain almost one pound of fat per month just from the muscle mass that you lost!
Why The Middle-Aged Spread Keeps Spreading
Inactive adults lose around one-half pound of muscle per year, or five pounds per decade. Since most people continue to eat as much as usual, what's going to happen? If you take in more calories then you burn, the extra calories get stored as fat. Fat is less dense then muscle---a pound of fat takes up more room than a pound of muscle. This means that as you lose muscle and gain fat, your weight might remain the same over the years, but your waistline will continue to expand!
Rev Up Your Metabolism--The Key to Permanent Weight Loss
How can we lose and keep off extra fat? You need to increase your resting metabolic rate (RMR), which is the pace your body burns calories at rest. Your RMR is closely linked to the amount of muscle you have--remember, muscle burns more calories than fat. Adding muscle will raise your RMR and will greatly increase the chance that the weight loss (more accurately fat loss) will be maintained.
Strength Training Versus Aerobic Exercise
Contrary to what many people think, strength training is as important, maybe more important to successful fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you aren't exercising. Depending on the intensity and your weight, an aerobic workout (walking, cycling, stair stepping) will burn approximately 300 calories per hour. If the exercise is strenuous enough (which is unlikely in the beginning exerciser) the RMR will be elevated temporarily up to a few hours afterwards. Compare this to strength training which elevates the RMR permanently. The RMR accounts for 60 to 75 percent of your daily calorie expenditure, so even a modest increase will help burn off more fat.
One study (Campbell 1994) found that a three-month basic strength-training program resulted in the subjects gaining three pound of muscle and losing four pounds of fat, while eating 370 more calories per day (a 15 percent calorie increase). Remember, aerobic exercise generally doesn't increase muscle tissue. In fact, excessive amount of aerobic exercise combined with a low-calorie diet can cause the loss of some muscle tissue. This is not to say that overweight individuals shouldn't do aerobic exercise--it offers many health benefits and is a part of a weight loss program. It's just that aerobic exercise by itself may not be the best solution for permanent weight (fat) loss.
Don't think that you need to workout in a gym for two hours to strength train. Significant gains can be made with a consistent 30-minute workout performed 2 -3 times per week.


-- unknown


**For training advice or to hire me as a personal trainer, email me at anthonymmvii@yahoo.com.

upper body strength workout (with arms)

• Stretch: lats, pecs, traps, and shoulders (active stretching)

Warm-up: push-ups (slow and controlled)

Workout: (compound sets)
Chest and Back

• kettlebell bench press 40 kilograms each hand for 5 reps
• rope pull-ups for 5 reps (no ropes?  throw two towels over your pull-up bar)
• rest 90 seconds
• repeat for 5 rounds (total of 25 bench presses and 25 rope pull-ups)

Rest 120 seconds

• 25 spiderman push-ups
• 12 kettlebell rows each side with 32 kilogram kettlebell
• rest 90 seconds
• repeat for 4 rounds

Biceps and Triceps

• skull crushers (triceps extensions) with 35lb dumbells or 16k kettlebells for 8 reps each arm
• 8 chin-ups
• rest 90 seconds
• repeat for 4 rounds

Rest 120 seconds

• biceps curls (you pick) for 10 reps
• diamond push-ups for 10 reps
• rest 90 seconds
• repeat for 3 rounds

Finisher

• sledge hammer swings (hitting an old tire or tree stump) 25 reps
• rest 30-45 seconds
• repeat for 5 rounds

REPEAT STRETCHS (static...NOT active)
**Check out my new video (in my video bar) for some pull-up variations.