Gin's Kettlebell Workout is designed to maximize results with the dynamic training that challenges core strength and stability using light to moderate weight kettlebells as follows:
Novice (to the dynamics of Kettlebells) - less than or up to 9 pounds.
Practiced - less than or up to 12 pounds
Expert - less than or up to 15 pounds
Gin Miller’s Calorie Burning Workout with Kettlebells introduces a new dimension in strength with the dynamics of kettlebell training. The results of this reactive-type of training are a higher caloric burn, enhanced core and joint stability and firmly sculpted muscles.
This program is designed specifically to improve fitness conditioning and add a new variable in resistance training with contemporary modifications to traditional “power” techniques. With an emphasis on “neutral spine” (head, neck, chest and spine in line), a tight stable core, and attention paid to proper joint extension, Gin recommends the use of light to moderate kettlebells for this particular workout.
Novice (new to kettlebell training*) – less than or up to 9lbs
Practiced – less than or up to 12 lbs
Expert – less than or up to 15 pounds
*Due to the dynamic nature of this workout, exercisers should be pre-conditioned with a strong foundation in resistance exercise and core stability.
As with any new program or training mode, it is important to view the safety guidelines and watch the workout in its entirety prior to attempting these exercises. Anyone considering this type of training - including but not limited to pregnant women and especially those with a history of back, hip, spine or any other joint issues - should consult with their health care provider to determine if this program is appropriate for their fitness goals.
Warm up – 6:57 minutes
Workout 1 – 9:21 Kettlebell swings, single arm bicep curls w/ squat
Workout 2 – 14:26 Stationary Lunges w/ rows/reaches, ab circles for core, single leg hinge w/ pass unders, upright rows, tricep extensions
Workout 3 – 14:34 Rear drop lunges w/ cross chops; Figure 8s for core, plie squats w/ overhead press and side leg lifts
Cooldown – 5:42
Total time – 50:56
This workout is included with the Danskin/Fitness Em kettlebell as an inbox dvd. The only difference is this version features a non-stop play of all the workout segments.
This workout is dynamic strength training that works many muscle groups all at once and also provides a cardio benefit when using the major muscles of the lower body. We use a 10kcal per minute to estimate the calories burned as a general guideline, but results will vary depending on how hard you work and the amount of weight you are using.