Monday, February 16, 2009

Kettlebells in 11 Minutes A Day

I write a lot about different kettlebell exercises you can do to get in amazing shape. The intensity of a typical kettlebell session helps you lose the fat and build lean muscle. Here’s something I’ve been guilty of though. Lots of people may have no idea what a kettlebell actually is.

A kettlebell is a big metal ball with a thick handle attached to it. Think cannonball with a handle. . It looks menacing but it is a really fun training tool. For you to get maximum fat burning and muscle building results with your kettlebell you must understand how to properly train with it.

Kettlebells are incredibly popular with people who have hectic schedules. And with good reason. You can get tons of work done in a short period of time. My average personal workout is 20 minutes. RKC training doesn’t involve any isolated exercise. Every movement uses multiple muscle groups.

Do you have 11 minutes to work out each day? If you do here’s something I swiped from Geoff Neupert, SR. RKC

Train for the next five weeks. For 11 minutes a day. It will become a habit after 30 days and you will accomplish much. I will work very hard and get a lot of work done. In 11 minutes a day.

You will feel better and you will certainly look better. You will move better and you will probably decide that you have more time than you first thought to devote to your fitness program.

There a 6 basic RKC movements. We combine the Clean and Press into one full exercise. Each day you will do a different one. Here’s how it will look for 5 days a week for 5 weeks.

Monday- Swings

Tuesday- Turkish Get Ups

Wednesday- Clean and Press

Thursday- Front Squats

Friday- Snatches

You have 11 minutes to get as much work done as possible. You can’t let form suffer as you try to accomplish more. Rest and get back to it. Each week of swings for example, you try to get more work done in the 11 allocated minutes. In Week 1 say you get 80 swings finished safely and with solid, good form. Week 2 your goals at least as many even if that means 81. If you are ultra fit and you can work the whole 11 minutes you just need a bigger kettlebell.

So there you have it. 5 weeks of 5 exercises done for 11 minutes per session. You will get results that may amaze you. You will be in the habit of exercise. You will be motivated because you will make progress through the 5 weeks. You won’t stall. And you will have put into practice time management skills that will impact all of your living.

Be fit,

Sandy Sommer, RKC

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At February 19, 2009 at 12:05 PM , Blogger Anthony C said...

this post really inspired me and i've been doing the drills for my workouts this week- pretty ridiculous what you can do to yourself in 11min of serious work.

At February 20, 2009 at 6:29 AM , Blogger Sandy Sommer, RKC said...

Isn't amazing?? Hell and back if you focus. Hope you are well my friend:)


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