Kettlebells for Women Workouts for Your Strong, Sculpted and Sexy Body,9781612430270

Kettlebells for Women Workouts for Your Strong, Sculpted and Sexy Body

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Edition: 1st
ISBN13: 9781612430270
ISBN10: 1612430279
Format: Paperback
Pub. Date: 2012-03-13
Publisher(s): Ulysses Press
List Price: $17.06

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Summary

GET A STRONG, SEXY, SCULPTED KETTLEBELL BODY
Whether you’re looking to get in better shape, spice up your exercise regimen or challenge yourself with the ultimate high-intensity workout, kettlebells are the perfect tool to take you to the next level. With over 300 step-by-step photos, Kettlebells for Women presents a solid 12-week program packed with exercises that produce unmatched results for:
• burning fat and increasing lean muscle mass
• enhancing balance, coordination and flexibility
• increasing and developing rock-hard core stability
• improving sports performance
• shaping legs, back and shoulders
• firming and lifting glutes
Kettlebells for Women teaches the proper way to do primary lifts as well as variations so you can use kettlebells safely and effectively to transform your current workout into a fun, dynamic program for sculpting and strengthening your entire body.

Author Biography

Lauren Brooks is the owner of On The Edge Fitness and Co-owner of BuggyBellz. She is the creator of the worldwide selling DVD's “The Ultimate Body Sculpt and Conditioning with Kettlebells" Volume 1 and 2. Lauren is a Kettlebell Instructor (RKC) Team Leader, Certified Clinical Nutritionist, and has a degree in Kinesiology.

Table of Contents

Overview
Introductionp. 8
A Brief History of Kettlebellsp. 9
Benefits of Kettlebell Trainingp. 10
Before You Beginp. 12
Nutrition for Optimal Health & Fat Lossp. 14
The Program
How to Use This Bookp. 18
The Ultimate Strong, Sexy, and Sculpted Kettlebell Programp. 21
Level One: Kettlebell Foundation and Fat Lossp. 24
Level Two: Strength and Fat Burningp. 28
Level Three: Powerhouse Strength and Conditioningp. 34
The Exercises
Deadliftsp. 40
Hip Hingep. 41
Deadliftp. 42
Suitcase Deadliftp. 43
Double Suitcase Deadliftp. 44
Sumo Deadliftp. 45
Single-Leg Deadliftp. 46
Swingsp. 48
2-Arm Swingp. 49
1-Arm Swingp. 50
Alternating Swingp. 52
Double Swingp. 53
Cleansp. 54
Cleanp. 55
Cheat Curlp. 57
Rack Walkp. 58
Bottoms-Up Cleanp. 59
Overhead Pressesp. 60
Military Pressp. 60
Seesaw Pressp. 62
Bottoms-Up Pressp. 63
Push Pressp. 64
Seated Pressp. 65
Tall Kneeling Pressp. 66
Half Kneeling Pressp. 67
Waiter Walkp. 68
Windmillsp. 69
Bodyweight Windmillp. 70
Windmill (Bottom)p. 71
Windmill (Top)p. 72
Windmill (Double)p. 73
Push-Upsp. 74
Bodyweight Push-Upp. 75
Double-Bell Push-Up on Kneesp. 76
Double-Bell Push-Upp. 77
Single-Bell Diamond Push-Upp. 78
Double-Bell Dipp. 79
Floor Pressesp. 80
Floor Side Roll Pick-Up Method (1 Bell)p. 81
Floor Side Roll Pick-Up Method (2 Bells)p. 82
Chest Press (Single Bell in the Middle)p. 84
1-Arfn Floor Pressp. 85
Seesaw Floor Pressp. 86
Rowsp. 87
Renegade Row Prepp. 87
Renegade Rowp. 89
Single-Arm Rowp. 90
Stabilized Plank Single-Arm Rowp. 91
Double Bent-Over Rowp. 92
Alternating Bent-Over Rowp. 93
Arm-Sculpting & -Strengthening Drillsp. 94
Triceps Extensionp. 94
Biceps Curlp. 95
Pulloverp. 96
Pullover to Crunchp. 97
Core Exercisesp. 98
Janda Sit-Upp. 98
Side Plankp. 99
Russian Twistp. 100
Hot Potatop. 101
Figure 8p. 102
Figure 8 to Holdp. 103
Squatsp. 104
Squatp. 104
Overhead Squatp. 106
Single-Leg Squat on Benchp. 107
Deck Squatp. 108
Lungesp. 109
Stationary Lungep. 109
Stationary Lunge with Bellp. 110
Reverse Lungep. 111
Forward Lungep. 112
Tactical Lungep. 113
Kickstand Lungep. 114
High Pullp. 115
Turkish Get-Upsp. 117
Get-Up Sit-Upp. 118
Turkish Get-Upp. 119
Snatchp. 123
Warm-Up Exercisesp. 125
Joint Mobility Exercisesp. 138
Cool-Down Stretchesp. 145
Indexp. 148
Acknowledgmentsp. 151
About the Authorp. 152
Table of Contents provided by Ingram. All Rights Reserved.

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