The 4 Hour Body book by Tim Ferriss introduced me to kettlebells. He has great time-saving exercises and is all about minimum effort for maximum effort. He has also done extensive and very interesting research on nutrition and diet too. He calls it the slow-carb diet and my husband adheres to it religiously. Obviously, I do not. http://www.fourhourbody.com/
I usually do 30 minute kettlebell exercises 3-4 times a week, alternating swings with back and chest exercises with additional abdominal exercises every time. I used to run in the warmer weather, but now I run in place and do jumping jacks between 3 sets of swings for cardio. http://www.fourhourworkweek.com/blog/2011/01/08/kettlebell-swing/
I like Tim Ferriss’ 6 minute ab routine with the bosu ball. [We do not have a gym membership. We just own 5 kettlebells of varying sizes-15lb, 25lb, 35lb, 45lb, 55lb, a yoga mat, and a bosu ball. We also bought two medicine balls, but do not use them frequently.] http://4-hourbody.com/exercises/4-hour-body-abs-exercise-myotatic-swiss-ball-crunch
http://www.bestkettlebellworkout.com/KBbasics101.pdf (Swings on pages 7-8, on back and chest days I also do the Turkish Getup 5 times only, see pages 10-11)
Contrary to what you might think, Kettlebells aren’t just for men, but women can use it today. It’s actually perfectly suited for women because the aim is not to build huge muscle, rather the aim is fitness and overall core strength. What you will find is that you will lose fat and tone up those glutes and thighs.
Kettlebells are so versatile and suit trainees who are more interested in core body strength, and fitness. This is why kettlebells are utilised so much by crossfitters and MMA athletes.
- Kettlebells save time, there’s less resting time and more time spent on the exercises. A workout lasts for 30 minutes max, but is twice or three times more intense then resistance weight excercises.
- Kettlebells hit all the wish lists anyone can ask for, they aid in fat loss, strength gain and fitness.
- Kettlebell explosive movements closely mimic sport specific moves, helps shotputters throw more further, helps baseball players throw faster, and helps boxers snap their punches more quickly.
- Kettlebells free you up from going to the gym, you can own just 3 kettlebells, a skipping rope and a yoga mat and it would be sufficient to get all your workouts from this basic kit.