muscle building

Using Kettlebells for a Killer Workout

Kettlebells are an amazing addition to your workout arsenal. Using Kettlebells recruits more stabilizer muscles and works the targeted muscles through a wider range of motion due to its off-center design. Isolation exercises done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.

Kettlebell training focuses on movements, not muscles, whole-body, functional training, strength as a function of mobility, and cardio and strength combined.

Here is a great Kettlebell (KB) Ladder workout for you to try.

KB Swings – Start at a low weight and go up, up and up (hence the ‘Ladder’ part of the workout). Lift as much weight as you can safely with PERFECT form. Do each weight 10 times back to back.

KB Goblet Squats – Same as above

KB Front Squats – Perform four sets of 20-25 reps

KB Push Press – Same principle as Swings and Goblet Squats.

Drop those Kettlebells and grab a medicine ball!

Wall Ball – Three sets of 50 reps

Ball Slams – Three sets of 50 reps

Then stretch out and get some rest you will need it. 🙂

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Jello Legs…Why Leg Day is so Important to your Fitness Routine

The only way to describe some leg workouts are jello. You know the feeling…complete muscle exhaustion…even walking becomes a chore.

Leg day is one of the most important lifting days in your routine. When performing multi-joint exercises, you burn more calories than the average exercise only involving a couple joint motions. Some of the largest muscles on the body are in the legs, therefore, the more muscle you have in your legs, the more calories you are going burn throughout the day (the more fat you will burn). Also, due to the large muscles, the hormonal response to working legs is greater and will help build muscle all over your body.

Here is the workout that you will love to hate. 😉

Warmup on a stepper with heavy resistance for 5 minutes.

Prisoner Squats superset with Dumbbell Chops 3 sets of 20 reps

Cable Squats superset with Multiplanar Lunges 3 sets of 15 reps

Barbell Squats superset with Walking Lunges 4 sets of 15-10 reps

Stiffed-Legged Deadlifts 4 sets of 15-10 reps

Barbell Step Ups superset with Jump Squats 3 sets of 20 reps

Calf Raises superset with Split Squats 3 sets of 15 reps

Cool down.

Hugs, Loves and Thanks!

Zac Linton

NASM Certified Personal Trainer, Corrective Exercise Specialist, Fitness Nutrition Specialist
ESP Wellness
zac@espwellness.com