- 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
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.
- 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.
5 Stars – Fast & Simple. If you want to exercise and get results in 1/3 of the time, you got to get this dvd with the kettlebell. Short workouts but you feel you’ve been working out for a long time. Excellent…excellent…excellent. Would love to get another kettlebell dvd from her. ~ Lisa from New Jersy
5 Stars ~ Day 5 and Still Loving It! I am a stay at home mom and these three workouts are perfect for me to get in during my sons nap. It takes me just about an hour and I work up a good sweat and I feel great! Gin is so informative and friendly. I always felt like I was doing each exercise exactly right. Great DVD! Highly recommend! ~ Briane from Alabama
5 Stars – WOW! I have been trying every possible workout dvd and I wish I would have found this sooner. I am totally loving this workout. What a sweat! I can’t wait to do my workouts each day now. Thank you Gin and please make another kettlebell workout dvd! ~ Kathy from Califronia
5 Stars – My son turned me onto Kettle Bell.Research brought me to Gin Miller package with DVD. At 57 this is a fantastic workout and would recommend it to everyone. A great value and a wonderful gift. Great for men and women.Don’t fool yourself and start to heavy.It won’t matter. Progress over time and build up to more weight.Gin is my gal and I am going to get more of her workouts. Thanks Gin! ♥♥♥♥♥ ~ Steve from Kansas
5 Stars ~ I am 43 and just gave birth to my 6th child. I needed a workout that would help burn calories and tone without the hard impact of the “80′s” aerobic workouts. This is fabulous! And bonus It is FUN! I would recommend this to anyone ~ Kelly from Ohio
Additional Safety Considerations and Recommendations
Due to the dynamic nature of these movements, pre-conditioning with a strong foundation in strength and core stability is required prior to attempting this workout.
This program is designed for general fitness conditioning with light to moderate weight kettlebells. Pregnant women and people with a history of back, neck, spine or any joint issues, are strongly advised to seek medical counsel prior to attempting any of these exercises.
This workout must be watched in its entirety and practiced at least once without a kettlebell to get a feel for the demand of these integrated, dynamic movements and the potential challenge in balance and reactive training.
Maintain neutral spine throughout the movements – head, neck, chest and spine in proper alignment. Avoid rounding the back, or excessive flexion / extension of the neck which may cause compression of the cervical disks. Rounding of the back can be avoided by maintaining a controlled retraction of the shoulder blades – setting them back and down – along with a co-contraction of all the muscles of the core to maintain spinal stability.
The grip Gin utilizes in the kettlebell swing is modified to externally rotate the palms (thumbs up) to avoid shoulder impingement. Whatever grip you choose, it should be firm, but not excessively tight to avoid fatigue in the forearms. Wrists should be maintained as a neutral extension of the forearm and weight should be controlled throughout the range of motion – particularly at the top of the movement.
As with all integrated exercises, but particularly when adding momentum in reactive strength training, it is important to closely monitor and defer to any “weak links” in the sequential chain of muscle firing – not just the primary “movers” but also the important secondary “stabilizers”.