Kettle Bell Endurance Training – Lower & Upper Body Strength.

Kettle Bell Endurance Training – Lower & Upper Body Strength.

Kettle Bells is one of the greatest fitness equipments out there and I am a big fan of the endless amount of great work outs you can do with them. However; being aware of the kettle bell weight you select it’s extremely important to avoid major injuries and of course, focusing on doing the exercise correctly. In today’s work out I will be bringing you an upper and lower body routine with kettle bells that will be targeting all major areas of your body such as: Legs, Gluteus, Biceps and Shoulders. This is a muscle strength routine that will help you build stamina and improve your cardiovascular endurance. It’s not easy but a great routine that will take your body to the next level if you aren’t feeling comfortable with this work out just yet, you can tailor this by doing it with dumbbells or resistance bands if you are a beginner.

UpperLower

About the work out & key advice for maximum results:

  • Before perfoming this routine – be sure to warm up your entire body. It’s an overall upper and lover body routine that requires you to be warm and stretched out, not stretching or warming up for this exercise will cause you to be in risk of injuries.
  • This type of routine is not a super set style – which means you will perform one exercise – rest 30 seconds in between and continue to do the rest of the exercise (Lower body first, upper body second).
  • The primary muscle being targeted when doing the lower body portion of this work out which is single leg walking lunges are your hamstrings and secondary muscle being targeted are your gluteus.
  • The primary muscle being targeted when doing the upper body portion of this work out are your biceps and secondary muscle are your shoulders.
  • Make sure you keep your core engage throughout every rep you do and throughout every exercise while doing lower and upper body work – Keeping your core engaged at all times will help you stay balanced and most of all – focusing on strengthening your core.

Reps & Sets per exercise & Fitness Level:

  • Beginner Routine: If you are a beginner and would like to try this exercise – Make sure you select a kettle bell that isn’t too heavy, pick the right weight that you can do without risking form and being in risk of injuries. Focus on doing 10 reps for Walking Lunges, 10 reps for bicep curls & 10 reps for shoulder pressing. Remember you can rest 60 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.
  • Intermediate Routine: Pick the right weight that you can do without risking form and being in risk of injuries not heavy, not light but moderate weight. Focus on doing 20 reps for Walking Lunges, 20 reps for bicep curls & 20 reps for shoulder pressing. Remember you can rest 40 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl (Back To Back Lounge, up down – up down) – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.
  • Advanced Routine: This type of routine isn’t a muscle growth routine but geared towards strength and endurancepick the right weight that you can do without risking form and being in risk of injuries yet a challenging weight to keep you in the game but if you look at the rep range selecting a weight that you will be able to do for all the sets is the main aspect to get the most out of this advanced routine. Focus on doing 25 reps for Walking Lunges, 25 reps for bicep curls & 25 reps for shoulder pressing. Remember you can rest 30 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl (Back To Back Lounge, up down – up down – up down 3 total) – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.

If you have any questions regarding this great & challenging work out – Be sure to leave them down below and I will assist you.

Best,
John Carter

Connect with John | Facebook & Twitter.

Squat & Lunges – Lower Body Tune up Smith Machine.

Squat & Lunges – Lower Body Tune up Smith Machine.

It’s time to train that lower body and maximize those gains you are trying to achieve. Throughout my time in the fitness industry I have been aware that not many people are a fan of training legs and their lower body, it is definitely one of the most neglected body parts in general but training your lower body will indeed bring you great results in the long run. Lets talk about the great benefits of training legs before i begin to share this great routine that I implement into my lower body training days. Working out your lower body is vital in many ways – why? Because when you train your legs your upper body will be stronger and your strength will increase, training your legs will also improve your other lift while doing compound movements and overall cardiovascular endurance routines. While the aftermath of training legs may cause you to be very sore, don’t take it in a way that you will neglect legs because of the feelings it causes you to have. Being sore is a great thing and it also means that you’re making progress and your body has been stimulated in a way that it hasn’t been trained before – so keeping your body guessing while training legs will also help you make gains and overall upper body improvements.

LowerBody

How to break up your leg training routine:

  • Always evaluate your current goal and what are you trying to achieve. Remember to have a work out plan that you will follow where the lower body is being targeted at least twice a week.
  • You can break down your leg training routines by doing two lower body parts one day of the week & two days after two extra lower body parts. Example: Quads & Calves / Hamstrings & Thighs.
  • Be aware of the weight you lift each and everyday when training lower body and write it down, this will help you monitor your improvements & the strength you have gained since your first time training legs.
  • Be sure to keep your body guessing and implement different lower body work outs – such as low weight and high reps, high weight and low reps and even body weight movements with different gym equipment.
  • As per usual, be sure to stretch before, during and after your lower body work out this will ensure that the soreness won’t be as bad and will keep your lactic acid build up to a minimum & of course, train smart

About the work out & Muscles being targeted: Gluteus, quads, hamstrings & calves.

  • This type of work out is considered a Muscle Endurance work out – Where the weight is light and the reps are high.
  • You will only be resting a minimum of 50-60 seconds between sets – Testing your cardiovascular endurance while also stimulating lower body strength.
  • You will perform the first exercise (Squats) followed by Single Leg Lunges when done performing the first exercise.
  • The reps will be 20 per legs when doing lunges and 20 repetitions of squats – If you cannot do the reps, decrease it to a weight you feel comfortable on doing.
  • Be selective about the weight you choose, it’s not a routine thats meant to be lifted with heavy weight but geared towards endurance and overall cardiovascular approach.

Advice for maximum results:

  • Be sure to stretch before, during and after your work out – The lower body needs to be warm and prepared for the session to avoid major injuries.
  • Do controlled and slow paced repetitions, remember it’s not a race – Engage every muscle group through the reps being performed.
  • You can do this exercise without smith machine but I recommend it for this because it’s a superset style work out and the smith machine will help you get the most out of each set without sacrificing forms and keep you away from injuries.
  • Do not hunch your back forward when squatting and lunging that will prevent you from targeting the muscle group thats meant to be targeted so keep your back straight at all times.
  • The Lunges it’s a great exercise that targets your gluteus and quadriceps.
  • Engaged your core through every rep.

If you have any questions regarding this routine – please leave your questions down below and i will assist you.

Best,
John Carter

Connect with John | Facebook & Twitter.