Download pdf - Kettle Bell Blast

Copyright 2011-2013. Integrated Fitness Solutions, LLC. All Rights Reserved.


Hey there! Congratulations on downloading this complimentary kettlebell fat loss program! Iʼm Geoff Neupert, Master Kettlebell Instructor. Iʼve helped thousands of people all over the world help transform their bodies using kettlebells as a Master Instructor with the RKC – the worldʼs first kettlebell instructor certification – where Iʼve actually taught others how to be kettlebell instructors since 2006. Not only that, Iʼve been able to help men and women just like you shed thousands of pounds of ugly and unwanted body fat with my kettlebell fat loss programs. So once again, congratulations to you on taking this first step in your transformation to a leaner, stronger, healthier you by downloading your copy of this complimentary fat burning kettlebell workout called “Kettlebell Blast!” I look forward to helping you in your journey so never hesitate to reach out and contact me at [email protected]. Now scroll on down to the next page to get started with “Kettlebell Blast” – your complimentary kettlebell fat loss workout. Why’s it called that?


Disclaimer:

You must get your physicianʼs approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Kettlebell Blast. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. It is strongly recommended that have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you not use Kettlebell Blast, please follow your Doctorʼs orders. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this workout, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this program are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Donʼt lift heavy weights if you are alone, inexperienced, injured, or fatigued. Donʼt perform any exercise without proper instruction. Always perform a warm-up prior to all forms of training.


Why’s this program called “Kettlebell Blast?” Because you’re using a kettlebell to literally ignite your body’s fat-burning processes and blast away your unwanted fat. Look, I know that may sound kind of corny and maybe even borderline “hype-y,” but itʼs really one of the best ways to describe the feeling you get from doing these types of workouts. And you’re going to do that from the comfort of your own home in about 20 minutes a day, three days per week. I know what youʼre thinking – 20 minutes doesnʼt seem like enough, how can it possibly help me get rid of my stubborn fat? Iʼm glad you asked. You donʼt need to do long workouts in order to burn fat. In fact, they may even be counterproductive. According to a recent Danish study* of somewhat overweight young men who exercised for 13 weeks, more exercise was not better for weight loss. One group exercised 60 minutes per session and the other 30 minutes. The researchers concluded:

“... a similar body fat loss was obtained regardless of exercise dose. A moderate dose of exercise induced a markedly greater than expected negative energy balance, while a higher dose induced a small but quantifiable degree of compensation.”

*(Am J Physiol Regul Integr Comp Physiol. 2012 Sep 15;303(6):R571-9. doi:10.1152/ ajpregu.00141.2012. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise--a randomized controlled trial in overweight sedentary males. Rosenkilde M, Auerbach P, Reichkendler MH, Ploug T, Stallknecht BM, Sjödin A.) In fact, according to another recent study done by researchers at the University of Wisconsin**, the kettlebell is hands down one the best exercise modality for burning large amounts of calories in minimum time.


How much is “large amounts?” Up to 20.2 calories per minute or over 1200 calories per hour! To put that into context, when compared to two of the most popular forms of exercises for fat loss – the Boot Camp model (9.8 calories per minute), and Spinning (9.6 calories per minute), kettlebells burn more than DOUBLE the amount of calories! ** (John Porcari, Ph.D., and Chad Schnettler, M.S, University of Wisconsin, La Crosse, ACE Matters Research Reports, 1.2010) So as you can see, your workouts donʼt have to be long to be effective at achieving the results you want – a leaner, stronger, dare I even say it – sexier – version of your current self.

“Kettlebell Blast!” is designed specifically to help you get quick, time-efficient workouts into your busy schedule with as little complexity as possible.

One of the most often overlooked keys to any fat loss program is simplicity. The more complex something becomes, the easier it is to break, and the harder it is to fix when something goes wrong (more variables). Therefore, this fat-burning program is kept purposefully simple. And although this program appears simple on paper, it will be very challenging for you. And the simplest way to get your fat-burning kettlebell workouts started is by doing two things:

1. Spending time using the foundational, yet highly powerful kettlebell exercise – the Two-Hand Swing (2H Swing), and –

2. Combining in some [relatively] familiar bodyweight exercises. By doing this, you accomplish 5 very important things:

1. You practice your kettlebell technique with the 2H Swing. This prepares you to do more advanced kettlebell exercises safely and effectively without getting injured. (Even if youʼre familiar with kettlebells and the 2H Swing, we can argue that you can never have too much practice with the 2H Swing. Itʼs the foundation for all your other kettlebell work. Remember: The stronger the foundation, the stronger the structure you can build on top of it.)

2. It helps you manage fatigue so you don’t feel like your gonna die. ;-]


Kettlebell training can be very strenuous. That’s one of the main reasons it’s so effective in accomplishing fat loss – the effort level. The harder you work, the more calories you burn. But if you get too tired, you can’t complete the workouts and then the fat loss effect is lost. Learning how to manage fatigue is vitally important to doing this.

3. Each exercise “feeds” the other. This means that performing one aids in

performing the other through some sneaky neurological trickery.

4. Uses all of your muscles instead of just some of them, therefore helping you burn more calories. It especially focuses on the larger muscles in your body like your hips and legs, helping you burn more calories than if you used isolated bodypart training that is so common in many fat loss programs.

5. Turbocharges your metabolism so you will be burning calories long after

your workouts are over - which is more important. Most people focus on how many calories they burn during a workout. Instead, they should focus on how many calories they burn after their workout - how many calories total the workout forces their body to burn. This is the hidden key to fat loss - how many extra calories you can burn when you’re not working out.

When you routinely focus on and complete these 5 things, you’ll will start to see fat loss at a pace youʼve never experienced before.

The Workout Program Day 1:

A1. 2H Swings A2. Push-ups

Day 2:

A1. 2H Swings A2. Walkouts

Day 3:

A1. 2H Swings A2. Walkouts to Planks

Sets, Reps, and Rest


Remember, simple is better, and thatʼs the mantra for this part of the workout too. Hereʼs what you need to do:

• Perform each exercise for between 20 and 30 seconds, then rest 60 seconds. (That’s almost 2 minutes total.)

• Perform the A1 exercise first, then the A2 exercise immediately after without any rest.

• GOAL: Perform up to 10 rounds total. (That’s almost 20 minutes.) • You should be able to do this in about 2 weeks.

When you achieve that, then -

• Perform each exercise for 30s, then rest 60 seconds. (That’s 2 minutes total.) • Perform the A1 exercise first, then the A2 exercise immediately after without any

rest. • GOAL: Perform up to 10 rounds total. (That’s 20 minutes.) • You should be able to do this in about 2 weeks, or 4 weeks after you start the

program.

When you achieve that, then –

• Perform each exercise for 45s, then rest 60 seconds. (That’s 2 1/2 minutes total.) • Perform the A1 exercise first, then the A2 exercise immediately after without any

rest. • GOAL: Perform up to 8 rounds total. (That’s 20 minutes.) • You should be able to do this in 2 weeks, or 6 weeks after you started the

program. The Exercises 1. The 2H Swing. The Swing is harder to learn from pictures. Which is why Iʼve included a video I made for you. Just click on this link and your web browser will open up and take you to a video about how to do the Swing correctly. (No, itʼs not some cheesy YouTube video either.) => Click HERE => http://kettlebellsecrets.com/swingsecrets2.html <= If for some reason that link doesnʼt automatically open, copy it, open up your web browser, and paste it in the address bar, ok? Youʼll be glad you did. (Best dang swing instruction video ever, if I do say so myself.)


2. The Push Up. No explanation is really necessary for these, is it? 3. The Walkout.

• Target muscles: Abs and glutes

• Bend over at the waist and place your palms

on the floor • Walkout until you are in a “plank” position –

your body forms a straight line from shoulder to hip to knee to ankle

• Squeeze your glutes and tighten your abs hard and pause for a second or two

• Walk yourself back to the start position, which is folded in half, palms on the floor


4. The Walkout To Plank.

• Target muscles: Abs and glutes, upper body

• Start exactly the same way as you did for the walkout

• Keeping your abs braced, lower yourself onto one forearm, then the other so both forearms are parallel to each other

• Bend over at the waist and place your palms on the floor

• Walkout until you are in a “plank” position – your body forms a straight line from shoulder

to hip to knee to ankle • Squeeze your glutes and tighten your abs hard and pause for a second or two • Keeping your abs braced, lower yourself onto one forearm, then the other so both

forearms are parallel to each other • Keep your glutes squeezed and your abs braced • Raise yourself back up to your hands, one at a time, keeping braced in the

middle, so your body remains rigid and in a straight line • Walk back to the start position – which is folded in half, with your palms touching

the floor – that’s 1 rep


“Kettlebell Blast!” should take you about 4 to 6 weeks to complete. When you’re done, you’ll be ready to speed up your fat loss and tackle something more advanced. You’ll probably want something that has more kettlebell exercises included with it, and that will burn off fat at an even faster pace, try Kettlebell Burn by clicking here. If you have any questions regarding this workout, or any other kettlebell related questions, don’t hesitate to shoot me an email at [email protected]. Train Smart! Geoff Neupert, CSCS, Master SFG Instructor