Body Sculpting with Kettlebells for Men: The Complete Strength and Conditioning Plan PDF
Preview Body Sculpting with Kettlebells for Men: The Complete Strength and Conditioning Plan
Hatherleigh Press is committed to preserving and protecting the natural resources of the earth. Environmentally responsible and sustainable practices are embraced within the company’s mission statement. Visit us at www.hatherleighpress.com and register online for free offers, discounts, special events, and more. GO TO: WWW.GETFITNOW.com IT’S FITNESS 24/7 VIDEOS - WORKOUTS - FORUMS - ONLINE STORE Body Sculpting with Kettlebells for Men Text copyright © 2013 Roger Hall Library of Congress Cataloging-in-Publication Data is available upon request. ISBN: 978-1-57826-478-0 eBook ISBN: 978-1-57826479-7 All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the publisher. Cover and interior design by Nick Macagnone Photography by Catarina Astrom Special thanks to New Balance for providing clothing and footwear for our models. Visit www.newbalance.com for more information. v3.1 Contents Cover Title Page Copyright Foreword Welcome to Kettlebells Choosing Kettlebells for a Home Gym Getting Started Nutritional Basics The Exercises Joint Mobility and Warm-Up Exercises Body Weight and Core Movements Dead Lifts, Swings, and Swing Variations Squats and Squat Variations Cleans and Clean Variations Overhead Movements Lunges and Lunge Variations Carry Variations The Workouts Important Workout Terms Beginner Workout Intermediate Workout Advanced Workout Time-Crunched Workouts Heavy and Odd Object Training Important Kettlebell Terms Top Ten Frequently Asked Questions Closing Remarks Resources About the Author Foreword Unlike traditional dumbbells, the true power of the kettlebell lies in its unique shape. Because the kettlebell’s center of mass is extended beyond the hand, more muscle groups are utilized in the swinging and movement of a kettlebell as opposed to the lifting of dumbbells, thus producing a much more effective workout. For this reason, the kettlebell has attracted attention from fitness professionals and is being increasingly adapted for the general public. For the first time ever, Body Sculpting with Kettlebells for Men gives readers a comprehensive guide to using this unique fitness tool, complete with workouts for all fitness levels. Simple to learn, easy to use and with a ton of benefits, Body Sculpting with Kettlebells for Men provides the perfect core or supplement to your existing workout and body sculpting routine. Utilizing the unique and proven benefits of kettlebells, Body Sculpting with Kettlebells for Men provides instructions, exercises, and routines perfect for gaining strength, packing on muscle, and burning body fat. Kettlebells are quickly growing in popularity, both among fitness professionals and the general public for overall body sculpting work. With a small investment in the kettlebells equipment, the workouts can be done at home. Body Sculpting with Kettlebells for Men includes detailed exercises for beginners to advanced exercisers including workouts for building muscle mass, toning, and increasing cardio fitness. Kettlebells are a surprisingly simple and incredibly effective tool for a full-body workout like you’ve never seen before. Body Sculpting with Kettlebells for Men takes this amazing potential and turns it into results, with pinpointed exercise routines and disciplined strength building workouts to maximize the benefits of your body sculpting program. James Villepigue, CSCS, and Hugo Rivera, CFT, SPN Co-Authors, The Body Sculpting Bible series If you are reading this book right now, you are most likely looking to make a change to your workout. This may be your first step toward jumping into a regular exercise routine. You may already be in the habit of working out and understand the importance of exercise, but are now interested in ramping up your fitness state. Or you may be looking to add kettlebells to your current weightlifting program to take your workout to a whole new level. That’s the beauty of kettlebells training: kettlebells can be used to strengthen and enhance your body, regardless of your age, size, or fitness level. Whatever your fitness goals may be, training with kettlebells can help you get there and achieve those goals faster.
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