I did my very first kettlebell workout tonight! It was awesome! I first learned about kettlebells a little over a year ago and had been wanting to try it out ever since. I did pick up a 15# kettlebell from Sport’s Authority a few months back, but I never quite knew what to do with it.
I had heard about these Iron Core Kettlebell workouts from the various video fitness boards I go to, but I believe they were only available at Target for awhile – which we don’t have in Hawaii – yet. I accidentally came across them at Amazon actually and they finally came in the mail today! Hurray!
Tonight, I did Kettlebells – the Iron Core Way volume 1 tonight and it kicked ass! The video starts off with a brief tutorial about some of the moves that are in the workout. This is actually really helpful since good form is very important when using a kettlebell.
Oh, what’s a kettlebell you say? Kettlebells basically look like a cannonball with a handle. According to Pavel’s website, they first appeared in Russian literature in the 1700′s! Kettlebell training is also starting to become popular in the US and I can totally understand why. It’s like the ultimate in aerobic weight training – plus functional fitness – all rolled into one package.
The workout starts after the brief tutorial and it’s about 45 minutes long. The workout is broken down into 3 circuits. I don’t have the breakdown of the exercises though, I am just not anal enough to write every move down.
Each section starts with a brief description of the exercise you will be doing, what parts of the body are targeted, some form pointers and you also get a demo of the exercise in the tutorial.
This is called the forward squat and it is killer. As you can see, you go deeper than a normal squat, so it really hits your butt.
This was done during the warm up and I am including this here more to give you an idea as to what the workout actually looks like. The move is called the halo and you can really, really feel it working your core when you do it.
The production values of this video are okay. It’s basically the instructor with 2 other people doing the moves. I kind of wished they showed more side views of the exercises, so you could get a better idea of what kind of form to use. I suppose I could also get really fancy and video myself working out, but I am totally not at that stage yet. 
There is a 30 second break after each exercise, which is cool because it does give you a chance to catch your breath. There are also 1 to 2 minute breaks between each circuit, which also gives you a chance to catch your breath and drink some water.
I really sweat during this workout! If you do decide to try kettlebells out, I would highly recommend getting a pair of wristbands. The padding really helped to protect my wrists and were quite handy to get rid of the sweat on my face too.
I really liked this workout. I can’t wait to try volume 2, but I don’t know if I will be able to for a couple of days. I can already feel my butt getting sore – which is a good thing!
September 23, 2008
I just got this in my email. It looks like one of the most thorough breakdowns of the program yet.
The ChaLean Extreme Package is huge and will include:
* DVD 1: 3 programs!
Burn Basics – a complete guide to the proper mechanics of lifting, the
theology behindn the program and how to lift using the super slow,
super concentrated technique
Band Basic – a complete guide on how to use every one of my videos
using bands so that if you don’t have weights, or don’t want to purchase
weights, you can get an effective workout with turbing!
Healthy Eats & Kitchen Makeover – Spend time with me in my kitchen with
Bret, and the kids. I show you how to organize your kitchen to
maximize your weightloss and create an environment of success. We go right
into my fridge, my pantry and even the cupboards. Loads of tricks and tips
to make weight managment more doable.
* DVD 2: 3 workouts. These are the three strength training workouts to
be performed 3days per week in month 1: Designed to maximize fat burn
and increase muscle. Each workout is less than 45 minutes and focuses on
a different group of upper body muscles and lower body in each video.
This month you work upper body and lower body in each exercise, but not
simultaneously. You perform between 12 and 15 reps.
Burn Circuit 1 -
Burn Circuit 2 -
Burn Circuit 3-
* DVD 3: 3 strength workouts for month 2. These are the three strength
training workouts to be performed 3days per week in month two: Each
workout is less than 40 minutes and focuses on a single muscle group and
you perform less than 8 reps.
Push Circuit 1
Push Circuit 2
Push Circuit 3
* DVD 4: 3 more strength workouts. These are the three strength
training workouts to be performed 3days per week in month 3: Each workout is
less than 55 minutes and focuses on a different group of upper body
muscles and lower body in each video. This month you work upper body and
lower body at the same time with total emphasis on the core. You pour
sweat in these! You perform between 10 – 12 reps with break down or
extreme sets after each regular set.
Lean Circuit 1,
Lean Circuit 2,
Lean Circuit 3
* DVD 5: 2 more workouts on this DVD. Cardio and Stretch
Burn It Off! – This is an athletic drill workout using Turbo type
music, some boxing, lots of plyo, push-ups, etc!
Recharge – An athletic style stretch workout!
* DVD 6:
Burn Intervals – Intervals of atheltic and ploymetric drills with 2 to
3 minutes of light weight strength training (cant remember, but about
45 minutes)
Ab Burner, – It is what it sounds like… an ab burner! A great quick
video for ab training using loads of kettle belll inspired exercises.
Extreme Abs – More of the above, with tons of core exercises!
Also included is Chalene’s
* Muscle Burns Fat Guide – the why/how/ science, etc. Full color photos
breaking down each exercise so you can do it on your own, at the gym
or in your own home gym! journal, a place to log your workouts, etc.
* Fat Burning Food Guide – recipes with beautiful full color photos!
* Thigh Toner Band
* Motivatinal CD – This is to listen to in your car. Total motivation
and probably the piece I’m most proud of! Finally I get to address the
brain power side of getting in shape. It’s my chance to get into your
head and your psyche. It’s the kick in the pants you need and filled with
mind changing info that will also help you learn to speak to yourself
in a positive voice.
* Body Fat Tester – (fat caliper) Yes! Because your body fat is far
more important than your weight on the scale!
What will be available for an additional prices:
* 3 sets of varying resistance strength training bands
* 3 workouts:
Fat Burn Challenge
Get Lean Intervals,
I¹ve Got Abs!
Weighted Gloves
So…total included in the inital product is
16 workouts
1 band instructional DVD
1 Kitchen make-over DVD
Motivatinal CD
Bands
Muscle Burns Fat guide
Food guide and recipe book
Callipers
Thigh toner
Motivational CD
Body Fat Calipers
September 23, 2008
