The Ultimate Kettlebells Workbook: The Revolutionary Program to Tone, Sculpt and Strengthen Your Whole Body PDF
Preview The Ultimate Kettlebells Workbook: The Revolutionary Program to Tone, Sculpt and Strengthen Your Whole Body
Table of Contents Title Page PART 1 - GETTING STARTED Introduction History of Kettlebells KETTLEBELLS AS SPORT Benefits of Kettlebell Training Before You Begin CHOOSING THE RIGHT KETTLEBELL PART 2 - THE PROGRAMS How to Use This Book Designing Your Own Program TERMINOLOGY DETERMINING HOW HARD YOU’RE WORKING INTEGRATING KETTLEBELLS INTO YOUR EXISTING ROUTINE WORKOUT 1: SCALED EXERCISES FOR BEG/INT/ADV WORKOUT 2: BEGINNER GENERAL CONDITIONING WORKOUT 3: BEGINNER STRENGTH WORKOUT 4: INTERMEDIATE STRENGTH WORKOUT 5: INTERMEDIATE GENERAL CONDITIONING WORKOUT 6: ADVANCED STRENGTH WORKOUT 7: ADVANCED CONDITIONING WORKOUT 8: ADVANCED POWER + CONDITIONING WORKOUT 9: STRENGTH—AS HEAVY AS POSSIBLE WORKOUT 10: CONDITIONING—ALL LEVELS PART 3 - THE EXERCISES Swing Progression KEY POINTS FOR ALL SWINGS Cleans Progression 1-ARM VERTICAL HIGH PULL (1AVHP) DEAD CLEAN HANG CLEAN PENDULUM CLEAN DOUBLE DEAD CLEAN DOUBLE HANG CLEAN DOUBLE PENDULUM CLEAN Overhead Press OVERHEAD PRESS PUSH PRESS Deadlift Progression KEY POINTS FOR ALL DEADLIFTS Squat Progression KEY POINTS FOR ALL SQUATS Floor Press FLOOR PRESS Rows ROW Slingshots SLINGSHOT Figure 8s FIGURE 8 FIGURE 8 WITH A TAP Renegade Row RENEGADE ROW Snatches GETTING IN POSITION KEY POINTS FOR ALL SNATCHES Alternating Cleans 2-STEP ALTERNATING CLEAN 1-STEP ALTERNATING CLEAN Turkish Getups HALF GETUP TURKISH GETUP GETUP SIT-UP ARMBAR Windmills LOW WINDMILL OVERHEAD WINDMILL DOUBLE WINDMILL Jerks 1-ARM JERK PART 4 - APPENDIX Warm-Ups PUSH-UP HIGH PLANK: STATIC HOLD MIDDLE PLANK: STATIC HOLD LOW PLANK: STATIC HOLD PARTIAL LOWER FROM HIGH PLANK PARTIAL RAISE FROM LOW PLANK MOUNTAIN CLIMBER RENEGADE ROW (BODYWEIGHT) BURPEE LEVEL 1 BURPEE LEVEL 2 BURPEE LEVEL 3 BOOTSTRAPPER SPIDERMAN CRAWL JUMPING JACKS SIDE-TO-SIDE STRETCH LUNGE SIDE-TO-SIDE STEPPING LUNGE FORWARD LUNGE STATIC LUNGE SQUAT 1-LEG STIFF-LEG REACH HALO SIT-THROUGH Cool-Downs SHOULDER ROLL—ALTERNATING SHOULDER ROLL—DOUBLE CHEST STRETCH DOORWAY CHEST STRETCH TRICEPS/SHOULDER STRETCH DOWNWARD DOG UPWARD DOG SLEEPING WARRIOR FIGURE 4 SQUATTING SEATED HAMSTRING AND LOWER BACK STRETCH SEATED TWIST References Index Other Ulysses Press Books Acknowledgements About the Author Copyright Page PART 1 GETTING STARTED
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