Kettlebell Bombshell: Vol. 2

Lisa Balash
Year Released: 2012

Categories: Kettlebell, Total Body Workouts



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“Kettlebell Bombshell, Vol. 2” is led by Lisa Balash, and consists of an Instructional segment, cool-down, 3 full length workouts: Double Bell, Interval Training and Whole Body that range from 26-35 minutes. This DVD has the option to play all, or play each chapter. The exercises in tutorial, cool-down, and each workout and the cool-down are chapters on the menu. The exercise name is displayed on screen, as is the rest period and exercises for next sequence. The Interval Training Workout is time based, while the Double Bell & Whole Body workouts have rep schemes (5-25 reps) for work. I’m really impressed with this DVD, I think that Lisa has done an excellent job on it. First, each workout is sequenced w/ different focuses and they’re definitely much more challenging than the ones in the KB Bombshell Vol. 1. What peaked my interest in this DVD was the number of workout for a good price ($24-29, retail, much cheaper than most KB workouts by certified instructors), the type of workouts (like double bell & intervals workouts), exercises (don’t have any follow along DVD workouts that incorporate the Jerk exercises or few that incorporate Figure 8 variations), and I wanted to try a more advanced workout by Lisa Balash (her volume 1 was geared towards beginners to KB).

I like that the workouts all have their own flavor, have a good flow, and they are mentally & physically engaging for a 30 min. workout. Single bell variations are discussed as subs for double bell exercises, and modifications for simpler exercises/less of a learning curve are provided, too (sub Push Press for Jerk or High Pull for Snatch). Lisa’s form/body mechanics are solid, she is more soft-style (not an RKC, she's IKFF certified). Her cues & form instruction are very good, and she has pleasant personality.


Cast: just Lisa

Set: Lisa is superimposed on a studio background (she filmed in front of green screen or elsewhere).

Equipment: double bells for Double workout (or cued to use single bell), Interval & Whole Body workouts are single bell workouts but one may need a lighter & heavier bell for certain exercises (Lisa recommends having two different bells for the Whole Body workout).

Music: driving beat, works well w/ the workouts


Instructional (41 min.)
Jerk
Clean & Jerk
Curvilinear High Pull: this variation has the swing element/ preparatory exercise to snatch. The other high pull variations (Two Hand, Alternating & One Hand High Pull) are more like barbell high pulls w/o the toe rise (squat then upright row motion, but the lower body powers the movement).
Snatch
Figure 8 series (3 variations): Figure 8: bell swings front after hand transfer/weave around leg, Figure 8 to Shoulder: bell to opposite shoulder after hand transfer/weave around leg, Figure 8-Speed Skater: pass bell in lateral lunge position, bell swings front in standing position.
Swing, Catch & Squat
Renegade Row: 1 rep per side, then pushup
Full Get Up
Deck Squat: narrow stance when rolling back & forth into squat position, bell presses overhead in standing position.


Workout 1/Double Bell (26 min.): 5-20 reps per exercises or side, 20-120 second rest.
Cleans: Cleans> Clean Squat> Clean, Squat, Push Press
rest
Alt. Cleans
rest
Clean, Squat, Push Press: single arm/right, squat, single arm/left, squat, double arm
rest
Clean & Double Bell Jerk: cues single bell option, or sub push press
rest
Suitcase Dead Lifts
Stiff Legged Dead Lift
Bent Over Rows
rest
Repeat sequence once
rest
Clean, Squat, Push Press, Racked Reverse Lunge
Clean, Jerk & Row Combo: Clean, Jerk, Renegade Row, jump into squat, suitcase deadlift to standing position.
rest
Double Windmill Press
rest
Chest Press: standard (elbows flared out) & narrow (palms face each other, elbows close to body).


Workout 2/Interval Training (35 min.): 40-60 seconds work per exercise or side, 10-60 seconds per rest
Two Handed Swings
rest
One Arm Swing
rest
One Arm Swing, other side
rest
Alternating Swings
rest
Two Hand High Pull
rest
One Arm High Pull, both sides
rest
Curvilinear High Pull, both sides
rest
Alternating High Pull
rest
Curvilinear High Pull, both sides
rest
Alternating Curvilinear High Pull
rest
Snatches, both sides
rest
Alternating Snatches
rest
Swing, Catch and Squat
rest
Figure 8’s to the Shoulder
rest
Cleans, both sides
rest
Clean & Jerk
rest
Figure 8’s
rest
Figure 8’s- Shoulder
rest
Figure 8’s- Speed Skater
rest
Clean & Jerk, Snatches, Woodchopper (front lunge w/ chop on outside of moving leg): perform all exercises on one side.
rest
Repeat sequence on other side.


Workout 3/Whole Body (32 min.): 5-25 reps per exercise or side, 20-60 sec. rests
Two Hand Swings: 4 sets w/ short rest between sets.
rest
Swing, Catch & Squat
rest
High Pull, then High Pull/ (Upright)Row Combo
rest
Shoulder Press: slow pace lift & lower
rest
Shoulder/Chest Press: faster pace than previous
rest
Clean Squat, Push Press, Rack (Reverse) Lunge, Figure 8 Combo: alternating sides.
rest
Figure 8 Speed Skater: then Figure 8 to Shoulder, Side Lunge: alternating sides
rest
Full Get Up
rest
Deck Squats
rest

Abdominals
Roll-up w/ bell extended forward, then slow lower & pullover.
Roll-up w/ bell extended overhead, wider stance of legs w/ turnout (& pullover).
Reverse Crunch: bell extended overhead (stays on floor entire time).
Crunch w/ single knee pull in, then pullover (w/ leg extending to front).

Cool Down/Stretching (4 min.)
Glute/Hip Stretch: start seated w/ bent legs extended front w/ arms in back of body> cross one bent leg/ankle over other thigh & hold.
Seated Hamstring Stretch
Shoulder stretch: start in quadruped position, lower head & one shoulder to floor, arm is flat on floor w/ palm turned up.
Child’s Pose
Hip Flexor stretch (Cobra w/ toes curled under)

cardiomama

03/14/2012