Secret to shaping up
- Thread starter Kron
- Start date
Okay how is this.
Warm up
1. KB Swing (20-30 R)
2. KB Split Squat/Bulgarian Split Squat (10-15 R/leg)
3. KB Push Ups (10-15 R)
4. KB Reverse Lunge, Rotate (10-15 R/leg)
5. KB Clams (20 R)
6. KB Hip Raise on feet or ball (20 R)
7. KB Russian Twist (15 R)
8. KB 1-Leg Deadlift (15-20 R/leg)
9. KB Plank Rows (10-15 R/arm)
10. KB Halos (10 R/each way)
Repeat twice
Warm up
1. KB Swing (20-30 R)
2. KB Split Squat/Bulgarian Split Squat (10-15 R/leg)
3. KB Push Ups (10-15 R)
4. KB Reverse Lunge, Rotate (10-15 R/leg)
5. KB Clams (20 R)
6. KB Hip Raise on feet or ball (20 R)
7. KB Russian Twist (15 R)
8. KB 1-Leg Deadlift (15-20 R/leg)
9. KB Plank Rows (10-15 R/arm)
10. KB Halos (10 R/each way)
Repeat twice
picklednut
Full Member
When performing an exercise with the kettle bells how many reps are you supposed to do each exercise?
Hey all,
For those of you waiting to purchase your kb's from Aldi. I just gave their customer service centre a call and was told that they've been cancelled
She couldn't give a reason, just that they've been withdrawn.
I did ask if it was just my local store all nationwide - and she said nationwide. You may want to check with your local store first though, before trying to get them elsewhere.
So I'm going to try Tesco or Sainsbury over the weekend and if I can't get any that way, I'll be ordering a 5kg online - does anyone know a good site for this, other than the Kettleworx one? I'm would like to get ones similar to those though.
For those of you waiting to purchase your kb's from Aldi. I just gave their customer service centre a call and was told that they've been cancelled
She couldn't give a reason, just that they've been withdrawn.I did ask if it was just my local store all nationwide - and she said nationwide. You may want to check with your local store first though, before trying to get them elsewhere.
So I'm going to try Tesco or Sainsbury over the weekend and if I can't get any that way, I'll be ordering a 5kg online - does anyone know a good site for this, other than the Kettleworx one? I'm would like to get ones similar to those though.
Hey all,
For those of you waiting to purchase your kb's from Aldi. I just gave their customer service centre a call and was told that they've been cancelled
I did ask if it was just my local store all nationwide - and she said nationwide. You may want to check with your local store first though, before trying to get them elsewhere.
So I'm going to try Tesco or Sainsbury over the weekend and if I can't get any that way, I'll be ordering a 5kg online - does anyone know a good site for this, other than the Kettleworx one? I'm would like to get ones similar to those though.
It isn't cheap but Costco do a set of 3 metal kettlebells for £35 at the moment. These are the ones I have and they look similar to the kettleworx ones (set comprises of a 4kg, 7kg and a 9kg bell).
MartinD
Full Member
Great Exercises but what about working them in this order
1. Swing
2. Squat
3. Deadlift
4. Lunge
5. Push up
6. Plank row
7. Hip raise
8. Clam
9. Halo
10. Russian Twist
You will work the larger muscle groups/compound exercises first then smaller and isolated ones last.
If I might suggest adding either of a Seated Press/Arnie/Jerk after Push ups and after halo a Triple crush plus a Sicilian Crunch added to your Russian Twist.
That's pretty much my core workout.. no muscle is left unworked. Be great to hear your next workout Im all for new ideas.
1. Swing
2. Squat
3. Deadlift
4. Lunge
5. Push up
6. Plank row
7. Hip raise
8. Clam
9. Halo
10. Russian Twist
You will work the larger muscle groups/compound exercises first then smaller and isolated ones last.
If I might suggest adding either of a Seated Press/Arnie/Jerk after Push ups and after halo a Triple crush plus a Sicilian Crunch added to your Russian Twist.
That's pretty much my core workout.. no muscle is left unworked. Be great to hear your next workout Im all for new ideas.
MartinD
Full Member
Go for time not reps - Im assuming you are after weightloss and toning up. Reps are more for larger weights and mass altho thats a very sweeping generalisation but at this stage good enuff.
Say 2 mins then 1 min rest. Count your reps tho and do even sides.
For exercises where you alternate sides, you could work in 5-4-3-2-1 then back up - so 5 reps left 5 reps right 4 reps left 4 reps right etc.., and in 2mins aim to get down to 1 and back up to 5 (thats challenging but its a target).
Say 2 mins then 1 min rest. Count your reps tho and do even sides.
For exercises where you alternate sides, you could work in 5-4-3-2-1 then back up - so 5 reps left 5 reps right 4 reps left 4 reps right etc.., and in 2mins aim to get down to 1 and back up to 5 (thats challenging but its a target).
MartinD
Full Member
Mmmm thighs....oh yeah where was I?
Do you mean front of thighs - quadriceps?
1 legged squat
front squats
1 arm overhead squats
1 arm split jerk
Reverse lunge
Renegade lunges
Bulgarian squat
Do you mean front of thighs - quadriceps?
1 legged squat
front squats
1 arm overhead squats
1 arm split jerk
Reverse lunge
Renegade lunges
Bulgarian squat
picklednut
Full Member
Thanks to everyone on the thread. Kron / Martin D you're so knowledgeable!
I contacted Aldi too and was told the same thing they're not getting any as they've cancelled the order. I've ordered a 5kg kb from Tesco Direct today. It cost me £6.66 and gets delivered to my local store tomorrow for me to pick up.
I'm definitely wanting to lose weight and tone up. I think my main three areas I want to work on is:
1) Bingo Wings
2) My lower tummy which is a bit podgy
3) Legs (especially thighs).
I know you can't spot reduce but which kb exercises are best for targeting the three areas above?
Have a good weekend everyone and happy swinging.
I contacted Aldi too and was told the same thing they're not getting any as they've cancelled the order. I've ordered a 5kg kb from Tesco Direct today. It cost me £6.66 and gets delivered to my local store tomorrow for me to pick up.
I'm definitely wanting to lose weight and tone up. I think my main three areas I want to work on is:
1) Bingo Wings
2) My lower tummy which is a bit podgy
3) Legs (especially thighs).
I know you can't spot reduce but which kb exercises are best for targeting the three areas above?
Have a good weekend everyone and happy swinging.
MartinD
Full Member
1. Bingo Wings - umm do you mean that say, your upper arms when extended are a bit err 'flabby'. In which case you need to focus on TRICEPS. The muscle is at the back of the arm. If you do some shoulder exercises which also work triceps and some focused tricep work it will help. Keep your shoulders down at all times (dont shrug them)
Arnie press (shoulder/tricep)
Seated press (shoulder/tricep)
Halo
Tricep extension (or halo/tricep combination)
Kickbacks
Lower Belly
Crunches with KB - but done SLOWLY
Crucnhes with knees raised
Jackknife - single or both legs
Sit up with legs raised 90degrees
Pullover crunch
Windmills
3. Thighs -noted some front of thigh exercises in thread above
Arnie press (shoulder/tricep)
Seated press (shoulder/tricep)
Halo
Tricep extension (or halo/tricep combination)
Kickbacks
Lower Belly
Crunches with KB - but done SLOWLY
Crucnhes with knees raised
Jackknife - single or both legs
Sit up with legs raised 90degrees
Pullover crunch
Windmills
3. Thighs -noted some front of thigh exercises in thread above
Thanks for the tip but there's no Costco nearby. I'm going to try Tesco tomorrow, and if that fails, I'll just order the 10lb one with the 6 dvd's from KW.
It's funny though as I'd never heard about kettlebells before finding this thread, but now it seems like loads of peeps are after these and so everywhere is selling out!
Oh well, just goes to show they're well worth the wait.
Kron
Target Member
Hi all
Shame to hear the problems getting bells! I bought the Tesco 5kg for my mum and was happy with it and under £7 is a good price so may be worth considering ordering one for pick up
Trimlee great to hear your on track, over half way now
Nicole that's great news, you can get swinging now don't forget to take measurements as well. Please make sure you watch the tutorials for each move so you get the most benefit as well as protecting yourself. Take it easy and don't overdo it until you get the hang of the moves. Martin has provided some good info. If you have difficulty doing any moves let us know there are loads to choose from, and just keep to the basic moves to get the hang of
I did YouTube beginners Kettlebell workouts and it brought up some good routines altho not easy to keep up with when first starting out. It is recommended to have a rest day in between to let your muscles recover, so alternate days would be better, but you need to listen to your body. Hope you have fun swinging
Suseka you can buy from amazon and online, but then have postage on top. I got a 9 at sports direct at a decent price, but again they don't always have them in. Isn't it always the way that when you want something you can never find it!
Picklednut most kb exercises will work a lot of muscles at the same time, just doing the swing will have huge results at fat burning as well as toning all body parts, it's quite amazing how one move can tackle a lot of problem areas which is why you can get inch loss in such a short timeframe. Most kb exercises are completed 1 min per set when starting
Bess great news, now just need to get everyone out of the house lol hope you get a chance to have a play soon
Shame to hear the problems getting bells! I bought the Tesco 5kg for my mum and was happy with it and under £7 is a good price so may be worth considering ordering one for pick up
Trimlee great to hear your on track, over half way now
Nicole that's great news, you can get swinging now
don't forget to take measurements as well. Please make sure you watch the tutorials for each move so you get the most benefit as well as protecting yourself. Take it easy and don't overdo it until you get the hang of the moves. Martin has provided some good info. If you have difficulty doing any moves let us know there are loads to choose from, and just keep to the basic moves to get the hang ofI did YouTube beginners Kettlebell workouts and it brought up some good routines altho not easy to keep up with when first starting out. It is recommended to have a rest day in between to let your muscles recover, so alternate days would be better, but you need to listen to your body. Hope you have fun swinging
Suseka you can buy from amazon and online, but then have postage on top. I got a 9 at sports direct at a decent price, but again they don't always have them in. Isn't it always the way that when you want something you can never find it!
Picklednut most kb exercises will work a lot of muscles at the same time, just doing the swing will have huge results at fat burning as well as toning all body parts, it's quite amazing how one move can tackle a lot of problem areas which is why you can get inch loss in such a short timeframe. Most kb exercises are completed 1 min per set when starting
Bess
great news, now just need to get everyone out of the house lol hope you get a chance to have a play soon
