Quick Kettlebell Combos for Fat Loss and Conditioning

!±8± Quick Kettlebell Combos for Fat Loss and Conditioning

Do you ever feel like you have no time to for your workout? You may think that in order to get a decent workout you need to spend hours in the gym doing multiple sets of curls and bench press, of course followed up by thirty to forty minutes of cardio. Well, fortunately you don't need to spend hours in the gym blasting your biceps and chest or forty minutes on the elliptical, unless of course you want to. All you need is 15-30 minutes and a Kettlebell three times a week done in the comfort of your home. If your goal is to get yourself and keep yourself in great shape, build some lean muscle and lose some fat, the program I'm about to show you could be perfect for your hectic lifestyle.

The following are some sample time- saver workouts that can be performed with one or two kettlebells . If you have never trained with Kettlebells, you will have to be brought up to speed with your technique. I recommend you watch the Russian Kettlebell Challenge DVD by Pavel Tsatsouline, or look up an RKC in your area by logging on to http://www.dragondoor.com. You could also log on to our web site, www.trainingroomfit.com and watch our sample training videos. It will be well worth your time and money for a few hours of professional instruction. This can save you from potential injury as well as expensive gym memberships. Of course before engaging in any type of training of this nature you should first consult a physician. And, before training with kettlebells, there are certain safety concerns you must consider. Always master the swing before moving on to any other drill. By mastering the swing, you are assuring that your body is in proper alignment during all other kb exercises. Proper body tension, breathing, use of hip snap and locking of the knees are crucial. The swing is the foundation of all other exercises to follow and should be practiced consistently. It is included in the dynamic warm-up out lined in this article.

I will give you four different workouts: 1 KB workout A and B, and 2 KB workout A and B. 1KB workout A and B are done with one Kettlebell. Workout A will be more for a beginner, workout B more advanced. 2 KB workout A and B are performed with two kettlebells, with workout A being the lesser of the evil. Each training session begins with a warm up. The dynamic kb warm up will be described below. Another effective warm up of choice would be jump rope. The goal of the warm-up is to raise the heart rate and core temperature of the body, increasing mobility of muscles and joints in order to prepare for rigorous work.

Each session begins with a full body drill preceded by an upper body drill, a lower body, another upper body, and finishing with abs and low back. This is done in order to let your body recover in some areas while other areas are being worked. Train smart, never train to muscle failure while using kettlebells, this may compromise form and cause potential injury. If you feel your technique starting to fade, stop what you are doing and put down the bell.

Thirty seconds should be spent at each station with a one minute rest between stations unless you are in decent shape, then take 45 sec. rest and progress down to 30 sec. then eventually to 15 sec. rest between stations. Work up to three rounds with a 2 min. recovery between rounds. You may not need the full 2 min. if you are in decent shape. Eventually you will want to get through all three rounds with a 30 sec. rest between each round. These workouts are designed for those who already have some kb experience and have completely mastered the kb swing, as well as the breathing and tension techniques outlined in the Russian Kettlebell Challenge. Make sure to log your workouts so you know exactly what you have done and can chart progress.

1 KB Workout A

Dynamic kb warm up

Two hand bottoms up thruster

1 arm row

Tactical lunge

Cry Baby

Superman

1 KB Workout B

Dynamic kb warm up

Pull/catch/squat/press combo

Modified renegade row

Duck unders @ chest high

Kb push up

Plank

Of course by now you have mastered all of the crucial techniques involved with kb training. You are proficient with your swings (1 hand and 2 hands); you have mastered the clean, double clean and are comfortable in the rack position. Once you have built up a pretty good strength and conditioning base through workouts A and B, and have mastered all of these techniques, it is now time to blast your body with double kb drills. Here are two different workouts that can be done using the same work and rest format as you did with the single kb drills.

2 KB Workout A

Dynamic warm-up

Clean/ front squat

Kb pushup

Double kb swing

Bent over row

Cry babies

2 KB Workout B

Dynamic warm-up

Clean/squat/press

Renegade row

Double high pull

Turkish half-ups 5/5

Supermans

Below is a list of exercises included in the kb dynamic warm up. This is an efficient way of preparing you for the kb workouts. This warm up also helps teach you to stay tight in the abs, low back and glutes. It is crucial to stay tight in these areas in order to execute the lifts safely and efficiently.

Do two to three rounds of:

Halos: 10 each way

Hot Potato: 10 each hand

Hand to hand pass: 10 each way

Low hand to hand pass: 10 each way

Figure 8: 10 each way

One hand swing: 10 each hand

So there you have it, four different workouts progressing from less evil to more evil that can be done within a thirty minute time span. Enjoy!

Quick Kettlebell Combos for Fat Loss and Conditioning

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The Space Save Model Of Ellipticals

!±8± The Space Save Model Of Ellipticals

The majority elliptical machines in the market today host superior features that could provide the best workout experience in our lives. Since these machines tend to be huge and quite large for any room in the house or gym, finding a place for it can be quite a tiresome task. But now, companies are now releasing newer model that not only gives you with all the features you need at a smaller package than usual - the fold up ellipticals.

One of the most accepted folding ellipticals is the Smooth 5.25 that has been known of vast reviews time and again and is surely best value for money, and maybe there is no other folding ellipticals in this price range to beat it. It offers with a better and high end technology features, and the price you are paying for it is low.

Fold up ellipticals are machines that is adjustable to incline to house a more rigorous workout as well as a feature to easily fold the machine up to save space. These machines were quite limited during the beginning of elliptical fitness technology, but as times pass, manufacturers are now targeting the realistic side in which consumers are now basing their purchases.

One of the features that show up with this folding elliptical is that the Smooth 5.25 can take the best and advance them further and there are also many upgrades that are available which means that you get superb without having to give up affordability which is why it position among the top ten budget ellipticals. Even when you are screening different folding ellipticals reviews, the Smooth 5.25 stands out as being the most well-liked treadmill on offer. Based on one reviewer of this folding elliptical, it can be set up easily and connected and will allow you to sweat out as many as thirty minutes of workout, and you will starts to be in love with once you get into the schedule of using the Smooth 5.25, and it is very quiet in its operations and is of health club standards.

The fold up ellipticals only has one benefit: save space. Often, elliptical machines are quite huge which requires a fair amount of space in your room. We always dispute over the fact that we could never have too much space in particular when our machine is sharing the room with you, yet we don't want to take away of them since that would beat the purpose of the convenience of having them around than going to the gym for it.

Fold up ellipticals solves these problems easily by the simple means of folding up the machine when you are not using it. Not only can you move these machines in a corner or in a closet when you're finished, you can also use the extra space to cater to some other activities that you have in mind.

Before, fold up ellipticals state only on the space-saving feature, and less on the by and large functionality of the machine. But not now, the brand like Precor have crop up with ways in which to mix high-end high-performance features with fold up ellipticals.

It was rather costly to buy these machines before since space-saving feature has fairly a demand in the open market. But thanks to the advent of technology, and some very creative designs, you can have your money's worth in buying the fold up ellipticals with enough features to please your fitness needs.

Before read-through of various elliptical trainer reviews, you need to first consider what are the factors that will be applicable in rating various elliptical trainers. Since these reviews are more often than not experiences from various consumers of the product around the globe, each one are full of information about the product as well as their first-hand experience from using it.

So before choosing some bulky elliptical machine that is quite bulky for your own home, you might think of browsing around with some of the newer fold up ellipticals that are existing in any fitness shops today.

The Smooth 5.25 folding elliptical also disperse of giving you the rocking and swaying motions that are familiar amongst the cheaper folding ellipticals since it is heavy weight, thus providing enhanced stability as well as safety. With these, and many more features it is not unexpected that most people choose this make for their folding ellipticals over all others.

The Space Save Model Of Ellipticals

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How the Bowflex SelectTech Adjustable Dumbbells Work

!±8± How the Bowflex SelectTech Adjustable Dumbbells Work

Now you can change the weight of your dumbbells with just the twist of a dial. If you've seen the infomercial for Bowflex SelectTech Adjustable Dumbbells, you may be wondering how they work. All you have to do, is turn the dial on the end of the dumbbell to the weight that you want to use, and when you lift the dumbbell out of the cradle, it will weigh exactly that amount. The key is in a patented locking mechanism that lets the dumbbell base find and pick up the weight plates that add up to the weight that you want, and lock them into place on the handle. That way, when you lift, only those plates lift out of the base.

The SelectTech adjustable dumbbells come in two different versions, each one packing the equivalent of 30 individual dumbbells into a single pair. Each SelectTech 552 dumbbell adjusts to fifteen different weight settings from five pounds to 52.5 pounds. The SelectTech 220 Adjustable dumbbells adjust from 2 pounds to 20 pounds. They also let you do something that's tough to do with most adjustable sets and impossible with fixed dumbbells - vary the weight on either side of the dumbbell. And they make changing the weight on your dumbbells as easy and quick as turning a dial.

All right. Now you can say it - how do they DO that?

How Conventional Dumbbells Work

Dumbbells are designed to be gripped and lifted with one hand, adding weight and resistance to your exercises. You can use just one to work out one side of your body (in bicep curls, for instance) or one in each hand to get a bilateral workout. Add a pair of dumbbells to standing lunges and you increase the weight-bearing for your lower body as well as adding a nice upper body workout to the mix.

In order to get the most benefit out of dumbbells, you need different weights - for different exercises and to increase weight as your muscles build. One way is to have a set of dumbbells in each weight that you want to use. That works fine - until your collection starts to outgrow your home gym. Adjustable dumbbells are a solution to that problem. Instead of adding a complete set of dumbbells in every weight increment you need, you've got a pair of bars and sets of weights in different weight increments.

Adjustable dumbbells used to look a whole lot like the baby cousins of barbells. Conventional adjustable dumbbells consist of a short bar, a pair of weights and a safety collar. If you want to change the weight, you unscrew the lock on the collar, slide the collar off the bar, slide the weight off the bar, slide the new weight onto the bar, replace the collar and screw it down to lock it. Then you repeat the whole process on the other end.

SelectTech Dumbbells Dial-a-Weight Technology Makes It Easy

Bowflex SelectTech adjustable dumbbells are a whole new breed of adjustable. Each dumbbell consists of a handle, a base and ten interlocking slotted weight disks. When the handle is in place in the base, the dumbbell looks just like a miniature barbell with a full set of weights on the bar.

At either end of the handle, you'll find a dial knob marked with numbers from 5 to 52.5. To select a weight all you do is turn the dial knob until it clicks into place at the weight you want, then lift the handle. The patented locking mechanism selects the right weight disks to equal your chosen weight so that only those disks come up with the handle. The remaining disks remain locked in the base. That really is all there is to it - turn the dial on each end to the weight you want and lift the dumbbell out of its base.

Changing the weight is just that easy, too. Just lower the dumbbell into its base, turn the dials on both sides of the dumbbell to your new weight, then lift. That's it.

How SelectTech Works

The ten weight plates each have a slot into which the handle fits. When the disks are all in place, the handle can be set into the base, settling into the slots. As long as the weight dials are set to 5 - the weight of the handle by itself - the handle will lift freely from the slots without picking up any weights.

Suppose you want to work out with a 7.5 pound dumbbell. You simply turn the handle dial to 7.5 until you feel the click. The locking mechanism in the handle will close and lock over the outermost weight plate (1.25 pounds), locking it onto the handle. Do the same on the other end, and the lock closes over the 1.25 pound weight plate on that end. Lift the handle straight up from the base and the two locked weight plates lift with it - leaving the rest behind in the base.

Want 20 pounds? Since the handle weighs five pounds, you need fifteen pounds in weights. Divided evenly that's one five pound and one 2.5 pound weight on each end - but you don't have to figure all that out. Just turn the dial selector on either end to twenty, and the patented lock does the math for you. When you lift the handle out of the base, the right weight plates to add up to twenty will be locked into place.

Bowflex Patented SelectTech System is Safer Than Conventional Dumbbells

The patented locking system is designed for safety as well as convenience. The weight disks are permanently locked in place like a Chinese puzzle. In order to lift the handle out of the base, the weight selector dials must be properly set. If the dial isn't clicked into place, the base won't release the handle, so there's no chance of a weight disk slipping off the bar because it's not properly locked. If the lock isn't completely engaged, you can't pick up the dumbbell.

Once you've lifted the dumbbell from the base, the dial can't be turned, so there's no chance of them coming unlocked and falling off the bar. The locking mechanism also holds the disks firmly in place. There's no wobbling from weights that aren't properly tightened down - you get the same balance you'd get from a single, molded dumbbell.

SelectTech Adjustable Dumbbells for Offset Weight Training

Generally, you'll want the weight on both ends of the dumbbell to be equal, but the SelectTech also allows you to choose different weights for either end of the bar. By allowing you to use unequal weights on either end, the SelectTech system increases your workout and training options. Offset training can help you strengthen forearm and wrist muscles, something that conventional dumbbells aren't designed to do. It's a great way to get some extra power into your tennis swing and increase the flexibility, strength and range of motion in your wrists. The owner's manual even includes a handy reference chart to tell you which weight to select at either end for various weight combinations.

Space-saving Stand Holds SelectTech Dumbbells At Just the Right Height

Bowflex also makes a specially designed stand for the SelectTech. The stand is ergonomically designed to hold the weights at the right height and position for safe lifting. The space-saving design encourages proper positioning of your body and grip to help you avoid strain or injury when picking up the SelectTech dumbbells. It's the perfect storage option between workouts.

The experts all agree that working out with dumbbells is an excellent addition to your strength training routines. Dumbbells help you develop balance and precision, and make it possible to work on areas that are neglected in bilateral training with barbells or weight machines. Bowflex SelectTech adjustable dumbbells are the perfect way to add a full range of dumbbell weights to your workout in just one small, power-packed piece of equipment.

How the Bowflex SelectTech Adjustable Dumbbells Work

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