Kettlebell question

[Sancho]

Is there a Kettlebell DVD that gives you both a cardio and strength challenge? I want my HR to stay up like it does with Insanity throughout the workout but I also want to get strength work in.

Thanks,

Lauren

[mj476]

I would say all kettlebell DVDs give you cardio and strength. My HR averages in the mid 120s and goes as high as 160 (didn't have my HRM last year so it might be more).

This is a post I previously wrote regarding AOS DVDs:

This is the progression for me from easiest to toughest:

1. Providence - 14 rounds plus bonus snatch round. More of a strength-based workout.

Swings, Cleans, Chest Press (1 arm), Squats and Sumo Deadlift, 1 legged deadlift, Windmill and Overhead squat, Clean & press (ladder style), Flip and full squat, Tactical lunges, triple crush, Figure 8 to a hold and slingshot, seated press (1 arm), 1 arm rows (2 sets - 2nd set goes really quickly), abs (Pullovers, Russian Twists and Sicilian Crushers); snatch test.

2. Empire State - Rotates between lower body exercise, core exercise and upper body exercise. I like this one because it's only one minute of each exercise and I can get through it much quicker. Does spider pushups in this one (like Jari does in Ripped to the Core).

R 1 - Mountain Climbers, Russian Twists, Chest Press
R 2 - Swings, 1/2 Getups, Suitcase Rows
R 3- Lunge cocktail, side plank and super plank
R 4 - Squats, bottom windmill and crush curls
R 5 - 1-legged deadlift, Janda situp
R 6 - Overhead Lunge, Fig. 8 to a hold, Clean & Press
R 7 - Suitcase deadlift (doubles), punch matrix and side snatches
R 8 - Plie Releves (or sumo squats), pullover to a situp and hot potato
Bonus round - hi-pulls and snatches - 2 mins. of each

3. Firepower - has some exercises with 2 KBs. The rounds build up starting out at 1 minute of Turkish Getups, 2 minutes of Alternating Clean & Press and Static Rows; 3 minutes of Super Burpees, Figure 8 to a hold and Super Planks; 4 minutes of Alternating Double Cleans, Suitcase Deadlifts, Alternating Chest Press and Russian Twists; 5 minutes of Hi-Pull to Snatch, Seesaw Press; Figure 8 and tactical lunge, renegade rows and triple crushes. There is a 5 min. snatch test. There is an option to repeat workout a second time. This was also more of a strength based workout.

4. Santa Monica - 8 rounds.R1 - Figure 8 to a hold - 3 mins.
R2 - Turkish Getups - 5 minutes
R3 - Swings - R arm, L arm, Alternating Swings and Squats with barbell - squat, hold barbell in front or behind head and come up

R4 - Chest Presses - Doubles, R arm - 30 secs, L arm - 30 secs.
Pushups - turn bells over to flat side - 30 seconds
Squats - just bodyweight, hold in squat for 30 seconds, then deep squat into jump - 30 secs.

R5 - Squat under bar and press or overhead squat - 1 min.
Hi-Pulls - 30 seconds each R arm and L arm
Staggered Squats - Each side 30 secs.

R6 - Press into Windmill
Suitcase Deadlift to Row
Flip & Squat

R7 - Clean and Press to a Getup - 1 min.
Super Plank with Hip Drop - 30 secs.
Double Alternating Snatches - 1 min.

R8 - Lunge Cocktail with Twist - 30 secs. each side
Squat and hold and jumping squats - 30 secs.
Open Palm Press - 5 each side

5. Newport - The most challenging. Really tough endurance workout. One of the toughest (if not the toughest) workout I've ever done.

R1 - Cossack stretch, squat thrust/snatch, bicycle - 3 minutes
R2 - Squat/Press, 1 arm swing, double leg raise - 4 minutes
R3 - 2 Hand Swing and Hot Potato 3 minutes and Twisting Crunch - 1 min.
R4 - Punch matrix/plank (2 mins.); single leg raise (1 min.)
R5 - Side Snatch/Overhead Lunge (3 mins.); side plank - 30 sec. each side
R6 - Squat Kick/Sots Press (sots press is tough!) - 2 mins.; standing oblique crunch (1 min.)
R7 - Hand to hand clean, dragon lunge (2 mins.); Russian Twist with bicycle crunch - 1 min.
R8 - Side to side pushup (like P90X)/divebomber pushups (2 mins.); janda situp (1 min.)
R9 - Snatch/Turkish Getup/Windmill - 3 mins. - I think it was one full set on each side
Snatch Test

There is also Lauren Brooks' workout which I did today which is a 12 minute workout. She also has a 40 minute workout. This was today's workout:

Low Squats/2 handed swings
pushups/squat thrusts
Deadlifts/Mountain Climbers
Clean, Squat & Press
1-arm rows
Hi Pul, Catch & Squat
Alternating Cleans
Alternating Swing
Overhead Swings
Plank
Russian Twist

The most intense KB workout I've done is Newport. I'm sure that will challenge you.

Marcy

[MuscleGuy]

Lauren,


Extreme Kettlebell Cardio by Keith Weber does it for me!




Adam

[mspina]

All of them! That really is part of the beauty of kbells.

I agree with Marcy - Newport is particuarlly killer in the cardio department. Lauren Brooks' workout also ranks high in that regard for me as well.

[Debbie S.]

I agree with M and Marcy. The beauty of kettlebell training is that it works your entire body.

Sancho, are you working with kettlebells now?

[kat_b]

Originally Posted by MuscleGuy

Lauren,

Extreme Kettlebell Cardio by Keith Weber does it for me!

Adam

Ditto! It's almost TOO much cardio.

[Sancho]

Originally Posted by Debbie S.

I agree with M and Marcy. The beauty of kettlebell training is that it works your entire body.

Sancho, are you working with kettlebells now?

Well, I'm considering it. I just really liked how Insanity worked cardio and strength together and based on bits and pieces I have read about Kettlebells, they do they same. Also, these seem to appeal to people that like intensity. I've avoided them in the past because I didn't want to buy more equipment and everyone talks about how form is so important and I didn't want to have to find a trainer for the learning process. I keep saying I'm going to do a cross fit class to get some experience. I just haven't done it yet.

[mj476]

Sancho,

I sent you an e-mail.

Marcy

[Debbie S.]

Sancho, there are excellent tutorial DVDs on the market today.

Based on everything I know about you, I think you would love kettlebell training. Be patient and enjoy the learning process, because form is crucial. For me personally, it took me 1 1/2 years before I felt comfortable enough to do my first kettlebell workout and I'm so glad that worked on my form first. I know many others learning curve was much much shorter, but you do have to accept that learning curve.

[tan3374]

Sancho,

I was just about to post this very question!

As I understand it, KBs are a low impact way of getting a cardio and strength workout?
I've been looking at the Lauren Brooks workout - but I will look into the suggestions offered in this thread too.

What size KB should an advanced exerciser (female) aim to start with?
Any suggestions for where to get cheaper ones in the UK?