3 ms·

Have a good resource on "tabata style kettleball swings?"

nanijoe 16y ago
Look up "Cross Fit"
fingerprinter 16y ago
The technical name is 'Tabata Protocol' and google is your friend here. Also, YouTube is awesome for finding good workouts if you know the right search terms. To get you started, this is a good video. http://www.youtube.com/watch?v=GtgRcqaOqDo http://www.youtube.com/watch?v=GtgRcqaOqDo Just note that you should be going much, much harder (more intense) than she is doing. Remember, 20 seconds all out, 10 seconds rest. You can also vary the intensity by weight of KB and not just speed. I use a 53 pound KB for single arm swings and a 70 pound for double arm swings (at the gym...don't have a 70 for the home yet). If you have a tough time counting 20 seconds and 10 seconds, the GymBoss timer (http://www.gymboss.com/ http://www.gymboss.com/ ), available on Amazon is a great way to time. Some quick articles on tabata: http://www.thefitnessmonster.com/2010/02/hiit-for-fat-loss-tabata-protocol.html http://www.thefitnessmonster.com/2010/02/hiit-for-fat-loss-t... http://ezinearticles.com/?Kettlebell-Tabata-Workout---Swings-For-Rapid-Fat-Loss&id=3772838 http://ezinearticles.com/?Kettlebell-Tabata-Workout---Swings... You can do anything in a tabata fashion. For instance, you can sprint, you can do an exercise bike if you have some issues running (I'm rehabbing an Achilles tear so I stick to KB, swimming and some variants I'll talk about in a minute) or anything you can do for 20 seconds. I'll even make circuits for Tabata workouts. This is a great one that gets you quite exhausted and will boost your metabolism sky high as well... 2-4 rounds, 20 seconds of each exercise in order, 10 second in between exercises. Pushup - you can do any type: traditional, military, diamond, plyo. Even vary it up in the different rounds. KB swings - See previous Burpees - http://www.youtube.com/watch?v=7MGljX4bbps http://www.youtube.com/watch?v=7MGljX4bbps Air Squats or Jack/Power Squats* - http://www.youtube.com/watch?v=g1FpWEfJW1s http://www.youtube.com/watch?v=g1FpWEfJW1s - http://www.youtube.com/watch?v=PEwitPuU0Xg&feature=related http://www.youtube.com/watch?v=PEwitPuU0Xg&feature=relat... Plank crunch (or variants) - http://www.youtube.com/watch?v=31SbKgmHcmw http://www.youtube.com/watch?v=31SbKgmHcmw Once done...take a 10 second break and start over again going for 2-4 total rounds. If you do 2 rounds, that is 5 total minutes for working out. 4 Rounds is 10 minutes. This is very, very tough (honestly) and sometimes I have a hard time doing all 10 minutes w/ full intensity.

Look up "Cross Fit"

The technical name is 'Tabata Protocol' and google is your friend here. Also, YouTube is awesome for finding good workouts if you know the right search terms. To get you started, this is a good video. http://www.youtube.com/watch?v=GtgRcqaOqDo http://www.youtube.com/watch?v=GtgRcqaOqDo Just note that you should be going much, much harder (more intense) than she is doing. Remember, 20 seconds all out, 10 seconds rest. You can also vary the intensity by weight of KB and not just speed. I use a 53 pound KB for single arm swings and a 70 pound for double arm swings (at the gym...don't have a 70 for the home yet). If you have a tough time counting 20 seconds and 10 seconds, the GymBoss timer (http://www.gymboss.com/ http://www.gymboss.com/ ), available on Amazon is a great way to time. Some quick articles on tabata: http://www.thefitnessmonster.com/2010/02/hiit-for-fat-loss-tabata-protocol.html http://www.thefitnessmonster.com/2010/02/hiit-for-fat-loss-t... http://ezinearticles.com/?Kettlebell-Tabata-Workout---Swings-For-Rapid-Fat-Loss&id=3772838 http://ezinearticles.com/?Kettlebell-Tabata-Workout---Swings... You can do anything in a tabata fashion. For instance, you can sprint, you can do an exercise bike if you have some issues running (I'm rehabbing an Achilles tear so I stick to KB, swimming and some variants I'll talk about in a minute) or anything you can do for 20 seconds. I'll even make circuits for Tabata workouts. This is a great one that gets you quite exhausted and will boost your metabolism sky high as well... 2-4 rounds, 20 seconds of each exercise in order, 10 second in between exercises. Pushup - you can do any type: traditional, military, diamond, plyo. Even vary it up in the different rounds. KB swings - See previous Burpees - http://www.youtube.com/watch?v=7MGljX4bbps http://www.youtube.com/watch?v=7MGljX4bbps Air Squats or Jack/Power Squats* - http://www.youtube.com/watch?v=g1FpWEfJW1s http://www.youtube.com/watch?v=g1FpWEfJW1s - http://www.youtube.com/watch?v=PEwitPuU0Xg&feature=related http://www.youtube.com/watch?v=PEwitPuU0Xg&feature=relat... Plank crunch (or variants) - http://www.youtube.com/watch?v=31SbKgmHcmw http://www.youtube.com/watch?v=31SbKgmHcmw Once done...take a 10 second break and start over again going for 2-4 total rounds. If you do 2 rounds, that is 5 total minutes for working out. 4 Rounds is 10 minutes. This is very, very tough (honestly) and sometimes I have a hard time doing all 10 minutes w/ full intensity.