Thursday, December 03, 2009

12-Minute Kettlebell Workout

Craig Ballantyne here, with a quick Kettlebell Workout update.

I was flipping through the December 2009 of Men's Health issue, and a little exercise brief caught my eye.

The magazine reports on a study done by a guy named A. Koch, who reported that doing a 12-minute kettlebell workout helped subjects increase their VO2 max.

Now to be honest, I haven't been able to track down the study, and I think it hasn't been published yet, but here's what Men's Health recommended, and you can easily do this at home.

For your 12-minute Kettlebell workout, the magazine suggested doing as many kettlebell swings as you can in 12 minutes.

Obviously you won't be able to go 12-minutes straight, so you might do 20-30 reps in a row, then rest 15-30 seconds, and repeat as many times as you can in 12 minutes.

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NOTE: If you are a beginner, I recommend starting with 6 minutes, rather than 12 minutes, otherwise you will be way too sore the next day and you'll be pissed at me.

So be conservative.

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Anyways, in each subsequent workout, you want to do more reps in 12 minutes than you did in your last workout.

You always want to be improving your performance, hitting a personal best, and by doing that, you will improve your physique.

In addition, you can also do this 12-minute workout with Kettlebell Squats (for beginners), or Kettlebell Snatches (advanced).

What a great way to do interval training at home without fancy equipment.

And while the magazine did not report on fat loss, I'm willing to bet those subjects burned a lot of belly fat.

So...

there you go. Simple. Fast. Effective.

That's the power of the kettlebell,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training  

PS - If you want a complete done-for-you Kettlebell Workout program...

...then I recommend you check out the program created by Kettlebell expert and Certified Turbulence Trainer, Chris Lopez:

=> Kettlebell Fat Loss Workouts

And check out his video of how he uses kettlebell workouts at home where he trains with his kids.

12 comments:

Anonymous said...

12 minutes of swings, sounds familiar. . .

Faizal S. Enu said...

Craig, I expect better from you.

Mike Provost RKC, NASM-CPT said...

12 Minutes of Swings...yeah, it's called the "Program Minimum" from "Enter The Kettlebell" by Pavel Tsatsouline, published in 2005. I second Faizel's comment.

Anonymous said...

What's a Pavel? Craig invented kettlebells!

Jordan Vezina said...

Dude, why are all the kettlebell hucksters from Canada? First Shanahan, now this.

specialk said...

Kettlebell swings, eh? Which muscle do they work? Will they make me feel the burn? Cos I'm not interested in anything that's not a really HIGH INTENSITY BUTT KICKING workout, if you take my meaning.

Eric Moss RKC said...

i don't see a problem with it. first of all it isn't the program minimum. it is simply do as many swings as you can in 12 minutes and try to beat your old record. the only things the 2 have in common is that it is 12 minutes long and involves swings. and even then there wasn't a specific reason for 12 minutes...read page 72. no mention of getups, no mention easy jogging or shadow boxing in between. no mention of its use in the context of a program.

if you follow my blog (ericjmoss.com) you know i don't shy away from battles from the competition. i just save the fights for the people who have it coming

Faizal S. Enu said...

Yeah, it is not the Program Minimum, but it is DOE Man Makers.

At least give credit is you use someone else's work.

Just because active rest is not discussed does not mean you don't have to credit the source.

Anonymous said...

www.dragondoor.com
Go to the source for kettlebell info. don't be fooled by the hucksters.

Anonymous said...

15-30 swings for a beginner?- This article was written on a napkin, in a bus, overhearing someone else talk about his experiences, or maybe in the toilet. Google "12 minute swings", and you'll find all the footnotes and information you failed to mention. Why even write an article if it's not researched?.

Philo Adis

Sandy Sommer, RKC said...

Here's my issue. Most kettlebell internet programs or DVDs for that matter offer no instruction. Even when they do you get no feedback from a coach. There is really no good reason to start trying to use a kb if you are trying to teach yourself. Stick with dumbbells or get some instruction from a certified Kettlebell instructor, not a personal trainer (in 99% of the cases)

Pioi Mĩ said...

Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
Rachel did some TT workouts while filming a movie up here in Toronto.

That's about it for me in terms of training Hollywood actors or
actresses in person, but recently I was asked, "Imagine you're
working with a major film star who has eight weeks to lose 30
pounds of fat and build some muscle in preparation for the lead
role in the latest Hollywood blockbuster. What do you do with them?"

********
Here's my answer...

I would have control over every single thing that they eat. That's
the biggest ticket to success here. No booze, no excess sugar, and
just giving them enough reward to stick with the program.

If this "star" is a typical overweight, sedentary individual, we'll have
no problem getting rid of 20 pounds of fat through nutrition.

As for exercise, we need to be consistent, and stick with our intensity
principles. We would do 3 hard workouts per week using strength
training followed by interval training with the program being centered
around basic movement patterns done with free weights.

Everything is done in supersets in the workout to get more done in
less time. For example, we might do a squat supersetted with a
pressing exercise. I also like to pair free weight exercises and
bodyweight exercises in supersets, for example, a dumbbell split
squat paired with a decline pushup.

We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
repetitions per set. Then we'll finish the workout with 6 hard
intervals of 30-60 seconds (with 60-120 seconds rest between each).
This way, we are in and out of the gym in 45 minutes.

On "off days", we'd still get at least 30 minutes, if not 60
minutes, of low-intensity exercise. But it wouldn't just be slow
cardio. Instead, we'd focus on low-intensity bodyweight training.
For example, if the actor can do a maximum of 25 bodyweight squats,
15 pushups, and 5 chinups, we would use easier versions of those
exercises in circuits.

Here's a sample 6 exercise bodyweight circuit that we'd do at least
3 times, doing 10 reps per exercise.

Wall Squat
Kneeling Pushup
Beginner Inverted Bodyweight Row
Step-up
Stability Ball Leg Curl
Mountain Climber

After that, we might cross train with a variety of cardio exercises
to avoid overuse injuries that occur when you repeatedly do the
same activity and nothing else.

So that's pretty much it. If he (or she) sticks to their nutrition,
we're as good as gold and the actor will be ready just in time.

Click here to start losing fat with Turbulence Training: ===> Drop 30 Pounds in 8 Weeks? <=====

Screw New Years, get started now,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

"Craig's workouts were fun and challenging - I didn't dread going to the
gym and I wasn't overly sore after our sessions. Much like my trainer in
LA, Craig's workouts were always different: the exercises, the supersets,
the weights...the combination of elements always varied and, therefore,
I never got bored or felt like I was in a workout rut. And my co-stars
couldn't believe how great my arms looked, thanks to Craig helping me
do my first chin-up. Thanks Craig!"
Rachel Nichols, actress

Click here to get Turbulence Training: ===> Fast fat loss workouts... <=====

"I have been in love with Turbulence Training ever since I started.
I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
18.4% body fat. After 22 weeks of TT, I am now down to 190 lbs and
10.8% body fat."
Nick Walters, New York, NY