Angie Miller
I was hoping to like this workout as much as her previous workout, Strength and Core Fusion, and I must say I think I like this one better. I used a 15 lb kettlebell, same as Angie, which was the perfect weight for me. It was nice not having to switch to different dumbbells through out the workout. She starts out with a basic warm-up, marches, side steps and hamstring curls. Then the workout moves on to 8 different sets of exercises.
Set 1
-2 handed swings
-curtsy lunges
-2 handed swings
Set 2
-deadlifts
-1 legged deadlift with balance pose
-2 handed swings with glute kick
-bicep curls
-2 handed swings with glute kick
Set 3
-one arm rows
-lunges
-lunges with figure 8's
-side lunges
-overhead swings
Set 4
-2 handed swings with side leg lift
-windmill
Set 5
-one handed swing
-traveling squat
-torso rotation
-squats with bell overhead
-plyometric squats
Set 6
-one handed swing switching hands
-halos/ribbons
-overhead press
Set 7
-Push-ups
Set 8
-Abs
She ends with a nice stretch, runners lunges and side stretches which she hold for about 45 seconds. I don'have a lot of KB experience but I really like this workout as it combines KB moves with more traditional moves. This is a keeper for me and will look forward to doing it again.
Instructor comments:
I think she does a really good job in this video.
Joan Otte
2/9/29
Using just one kettlebell throughout the workout, you'll condition the entire body, enhancing cardiovascular fitness and promoting strength gains. Angie uses a 15 pound kettlebell while background exerciser, Chris, uses a 10 pound one. The viewer will choose the size based on their skill and fitness level.
Angie was wise to include a tutorial section. Chris demonstrates the moves as Angie clearly provides technique tips to ensure safety and to help the viewer execute proper form. During the workout, Chris continues to perform all the moves in a modified way for beginners. This segment is very detailed and easy to follow. A true kettlebell beginner can review this segment as often as necessary until they become confident enough to begin the actual workout.
The warmup is basic and begins with marches and step touches. Nothing fancy, just easy movements to warm the body and prepare it for the main workout. You'll also see hamstring curls and easy arm swings (again, nothing complex).
The workout itself is broken down into 8 sets. (the first 6 are standing and the last 2 include floor work) The toning segments are all done at a pace that keeps the heart rate up thus increasing the calorie burn. (a definite "boot camp" feel to it) Angie often changes the tempo of a move, say making it a pulse or a two up, two down count, to add a different feel to it. You'll even work on your core rotation and balance during the workout. (a true "all in one-get it done" workout!)
Set 1 includes 2 handed swings, curtsy lunges working both legs and another set of 2 handed swings.
Set 2 starts off with deadlifts then works into a 1 legged deadlift balance pose. From here you'll progress into 2 handed swings with a glute kickback. Next you'll perform bicep curls and finish up with another round of 2 handed swings with glute kickbacks.
Set 3 begins with one arm rows progressing into lunges with figure 8 arms. Then Angie moves into side lunges and then adds a row to it. (working both sides equally) You'll finish this set with overhead swings, crushing them.
Set 4 includes 2 handed swings with side leg lifts and sets of windmills.
Set 5 starts off with one handed swings. Then you'll move into a traveling squat. Next you'll perform a one arm overhead shoulder press. A nice torso rotation is included in this set. Squats with bell overhead into plyometric squats--then repeat the sequence to the other side.
Set 6 you'll begin with one handed swings, switching hands and move into halo's/ribbons. You'll conlude with a set of overhead press.
Set 7 is where you'll move to the floor and perform pushups. You will use the bell for an additional challenge.
Set 8 finishes the workout with abdominal/core work. The kettlebell adds additional resistance to really fire up the entire core region. You'll conclude the workout with a well deserved stretch. (it's short but it works)
Angie's instruction is clear and concise. I enjoyed how the workout flowed with the music, making the time fly by! You'll feel it every where-legs, glutes, obliques, shoulders and arms.
Instructor comments:
Denise R
3-4-09
