Why Kettlebell Circuit Training?

Females and males have been turning to an old school approach to finally lose excess fat and build muscle at the same time. This approach is giving them a benefit of cutting edge fitness. So, what are they doing? They are using kettlebell circuit training programs that are available online, in the gym and on DVDs.

Kettlebells are equipment first used by Russian strongmen, and these cannonball like pieces of equipment with handles have made a resurgence in fitness regimens around the country. It’s hard to believe that a primitive tool that was created centuries ago to assist with stamina and strength in athletic powerhouses is now being used by trainers, celebrities, entertainers and the ordinary fitness enthusiast to swing, thrust and lift their way to a leaner, stronger bodies.

Kettlebell Circuit Training Routines

Just like their athletic Russian Cold War counterparts, today’s fitness instructors have started to incorporate a variety of workouts that do not include a lot of breaks. The minimal breaks during the circuit training help to challenge not only the body but also the mind.

A beginner circuit allows for a person to become familiar with the different movements and increasing stamina before they begin to use the kettlebells. By doing this, beginners can complete the entire circuit before they start using kettlebells. As the person progresses, kettlebells are introduced. They begin with lighter weights, and gradually increase the weight as they move through the sessions.

With the proper diet, beginners will start to notice amazing results with their kettlebell circuit training.

You will want to remember to keep the proper form as you increase weight, and you will also need to make sure that you engage your entire body in the movement. Every movement you do will engage your core, thighs, and hips. These are the areas of the body that will work to stabilize your spins, thrusts, and contractions. If are working out at home you may want to consider buying the best adjustable kettlebell overall, which will allow you to increase the weight as you go without having to constantly buy new kettlebells. A good choice would be the Fitness Gear Adjustable Kettlebell – it allows for both beginners and experts to get a full workout at whatever weight they choose.

Indicators For Fitness Levels

You do not need to feel ashamed by starting with lighter weights. You can certainly increase the weight as you push through more challenging moves. This applies whether you are a male or a female. The fitness level of an individual determines the amount of weight that should be used.

You may be using more than one kettlebell during your workout routine, and you should not try to overdo any of your workouts. In fact, you should get a physical checkup from your physician before beginning any fitness routine.

If you have a history of cardiovascular issues, your doctor may suggest you workout with lighter weights and reduce your workout time. Remember, even a half hour kettlebell circuit training can be demanding for even the healthiest of individuals, so it take it very slowly when you are just starting.

The good news is that you no longer have to be bored with your hour long treadmill sessions or even spend a lot of money on expensive exercise equipment. You can get a complete body workout in less time and at a much affordable price by using kettlebells in your circuit training regimen.

Kettlebell Exercises

It is a known fact that first kettlebell exercises were developed by the Russian military to train gunners so that they could perform well in combat. Given a huge anticipation of athletes all over the world over 20th century more and more kettlebell exercises were developed.

There are exercises to build strength and endurance, exercises for weight loss, kettlebell circuits and even juggling exercises. You can do squats, you can do circuits, or Turkish get ups, push it from the floor, pull it above your head, do swings you can be certain that there are more kettlebell exercises that you can even think of!

So, where to start if you have decided to move to kettlebell training from your ordinary dumbbell and lifting programs? And which exercises are the best?

Experts say that kettlebell training programs are only suitable for intermediate athletes, those who have attended the gym for at least a year and are well introduced to weight lifting. And it is not because of some ranking questions, experienced athletes have more developed joints and bone structure so there is a lesser risk of injury.

But even if you are a person whose weight lifting experience is well suitable according to what experts say, exercises with kettlebell can still be quite a challenge. Compared to dumbbell exercises, exercises with kettlebell involve more muscles and have more motion. In other words, exercises with kettlebell require more balance and stamina than you ever needed during your standard workout.

So if you’ve decided to replace your dumbbell with kettlebell it is best to use a plastic one filled with sand at first. Just so you can get used to the weight distribution, balance, and moves that you will perform. That way when you move to a real kettlebell you will already know the basics and wouldn’t have to learn it all together at once. Shift to 32.5 lbs kettlebell when ready and stick with it for at least three months.

Answering the second question of this article is really not that simple. With all the variety and purposes of kettlebell exercises, it is really hard to choose which ones to include in your program. But in order to help you with your decision here are five simple tips.

1. Know your goal

First of all, know exactly what result would you like to achieve. If you, for example, are after a weight loss – do more squats and swings, if it is hip muscles that you want to build then go with kettlebell jumps and jump squats.

2. Choose wisely

When you do a little bit of a research you will come across a variety of exercises with kettlebell suitable for your goal, but in fact, you only need a few. Three-four exercises with kettlebell in your daily-workout will give you best result, and help you improve quicker when at the same time ten different kettlebell routines done throughout a week can slow you down towards your goal, so choose wisely and stick with your choice.

3. Don’t like it, don’t do it!

If there are any pains, besides muscle pains, after training, if there are any injuries, even the minor ones caused by the exercise – leave it. Some kettlebell exercises are more suitable for ones than the others, it is results you are after, not injuries.

4. Build your set

Combining is good when it’s about colors or home decoration. Same goes with workouts. Some kettlebell exercises go well with each other some don’t. Mix lifting with swinging, but DON’T mix Turkish get ups with pushups – makes less sense.

5. Longer projectile line – better results

Kettlebell exercises that start with the kettlebell on the floor and end up with the kettlebell over your head are better than exercises where you just have to lift the weight two inches above the ground while standing.