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Ultimate Kettlebell - Everyday Health, Inc.
Ultimate Kettlebell 8 Week © 2010 ICON Health & Fitness, Inc. All rights reserved. Weight Loss Program “Shed fat and tone your entire body with my highly effective kettlebell set. Plus, with the addition of the comfort padding, these kettlebells won’t bang you up while your workout.” www.jillianmichaels.com Please note that not all exercises are referenced on the product exercise chart or instructional DVD. Ultimate WEEKS 1 – 2 Kettlebell DAYS 3 and 6 Couch Potato DAYS 1 and 4 WARM-UP 8 Week Weight Loss Program CIRCUIT 1 These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise. CIRCUIT 2 CIRCUIT 3 Swing Single Arm Swing with Pass Bridge Pullover Single Arm High Pull Around The World Stiff Squat with Alternating Upright Row Row Single Leg Stiff Leg Dead Lift Swing Single Arm Swing with Pass Bridge Pullover Single Arm High Pull Around The World Stiff Squat with Alternating Upright Row Row Single Leg Stiff Leg Dead Lift Swing Around The World Advance to Circuit 1 Repeat 3 times and advance to Circuit 2 Repeat 3 times and advance to Circuit 3 Repeat 3 times and stretch Ultimate WEEKS 1 – 2 Kettlebell DAYS 3 and 6 Couch Potato DAYS 2 and 5 WARM-UP 8 Week Weight Loss Program CIRCUIT 1 Jump Jacks Two Way Lunge Swing Rack Jump Jacks Two Way Lunge Swing Rack These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise. CIRCUIT 2 Around the World Snatch Swing [Right Arm] Around the World Snatch Swing CIRCUIT 3 Deadlift Figure 8 Deadlift [Left Arm] Figure 8 Repeat 3 times Repeat 3 times Jump Jacks Swing Advance to Circuit 1 Repeat 3 times and advance to Circuit 2 and advance to Circuit 3 and stretch Ultimate WEEKS 3 – 4 Kettlebell DAYS 3 and 6 Beginner DAYS 1 and 4 WARM-UP Swing 8 Week Weight Loss Program CIRCUIT 1 Single Arm High Pull These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise. CIRCUIT 2 Hang Swing CIRCUIT 3 Single Leg Stiff Leg Dead Lift [Right Leg] Jog in Place Stiff Leg Dead Lift Bridge Pullover Swing Row Jog in Place Jog in Place Single Arm High Pull Hang Swing Row Rack Squat Press [Right Leg] Single Leg Stiff Leg Dead Lift [Left Leg] Swing Stiff Leg Dead Lift Bridge Pullover Jog in Place Row Jog in Place Advance to Circuit 1 Repeat 3 times and advance to Circuit 2 Repeat 3 times and advance to Circuit 3 Row Rack Squat Press [Left Leg] Repeat 3 times and stretch Ultimate WEEKS 3 – 4 Kettlebell DAYS 3 and 6 Beginner DAYS 2 and 5 WARM-UP Rack [Right Arm] Around the World Swing Rack [Left Arm] Around the World Swing Advance to Circuit 1 8 Week Weight Loss Program CIRCUIT 1 Figure 8 These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise. CIRCUIT 2 CIRCUIT 3 Snatch Swing Sit Up to Stand Deadlift Rack Two Way Lunge Single Arm Swings with Pass Around the World Figure 8 Snatch Swing Sit Up to Stand Deadlift Rack Single Arm Swings with Pass Around the World Single Arm Swing [Right Arm] Single Arm Swing [Left Arm] Two Way Lunge Repeat 3 times and advance to Circuit 2 Repeat 3 times and advance to Circuit 3 Repeat 3 times and stretch Ultimate WEEKS 5 – 6 Kettlebell DAYS 3 and 6 Intermediate DAYS 1 and 4 WARM-UP Swing Jog in Place Jump Jacks 8 Week Weight Loss Program CIRCUIT 1 Single Arm High Pull [Right Arm] Stiff Squat with Alternating Upright Row Stiff Leg Dead Lift These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise. CIRCUIT 2 Hang Swing Rack Squat Press [Right Leg] CIRCUIT 3 Row Bridge Pullover Single Leg Stiff Leg Dead Lift Row Hang Swing Bridge Pullover [Right Leg] Swing Single Arm High Pull Jog in Place Stiff Squat with Alternating Upright Row Jump Jacks Stiff Leg Dead Lift [Left Arm] Rack Squat Press [Left Leg] Single Leg Stiff Leg Dead Lift [Left Leg] Advance to Circuit 1 Repeat 3 times and advance to Circuit 2 Repeat 3 times and advance to Circuit 3 Repeat 3 times and stretch Ultimate WEEKS 5 – 6 Kettlebell DAYS 3 and 6 Intermediate DAYS 2 and 5 WARM-UP 8 Week Weight Loss Program CIRCUIT 1 These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise. CIRCUIT 2 CIRCUIT 3 Jump Jacks Figure 8 Sit Up to Stand Rack Mountian Climbers Swing Around the World Two way Lunge Rack Squat Press [Right Leg] Single Arm Swings with Pass Deadlift Jump Jacks Figure 8 Sit Up to Stand Rack Mountian Climbers Swing Around the World Two way Lunge Jog in Place Rack Squat Press Single Arm Swings with Pass Deadlift Jog in Place Advance to Circuit 1 [Left Leg] Repeat 3 times and advance to Circuit 2 Repeat 3 times and advance to Circuit 3 Repeat 3 times and stretch Ultimate WEEKS 7 – 8 Kettlebell DAYS 3 and 6 Advanced DAYS 1 and 4 WARM-UP 8 Week Weight Loss Program CIRCUIT 1 Butt Kicks Bridge Pullover Jump Jacks Row These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise. CIRCUIT 2 Stiff Squat with Alternating Upright Row Single Leg Stiff Leg Dead Lift CIRCUIT 3 Single Arm High Pull [Right Arm] Stiff Leg Deadlift [Right Leg] Swing Jog in Place Hang Swing Butt Kicks Bridge Pullover Stiff Squat with Alternating Upright Row Jump Jacks Row Swing Jog in Place Advance to Circuit 1 Single Leg Stiff Leg Dead Lift Snatch Swing [Right Arm] Single Arm High Pull [Left Arm] Stiff Leg Deadlift [Left Leg] Repeat 3 times and advance to Circuit 2 Hang Swing Repeat 3 times and advance to Circuit 3 Snatch Swing [Left Arm] Repeat 3 times and stretch Ultimate WEEKS 7 – 8 Kettlebell DAYS 3 and 6 Advanced DAYS 2 and 5 WARM-UP Single Arm Swing Rack [Right Arm] Swing 8 Week Weight Loss Program CIRCUIT 1 These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise. CIRCUIT 2 CIRCUIT 3 Figure 8 Single Arm Swings with Pass Snatch Swing Around the World Two way Lunge Sit Up to Stand Deadlift Mountain Climbers Rack Squat Press [Right Leg] [Right Arm] Single Arm Swing Figure 8 Single Arm Swings with Pass Snatch Swing Rack Around the World Two way Lunge Sit Up to Stand Swing Rack Squat Press Deadlift Mountain Climbers [Left Arm] Advance to Circuit 1 [Left Leg] Repeat 3 times and advance to Circuit 2 Repeat 3 times and advance to Circuit 3 [Left Arm] Repeat 3 times and stretch Ultimate NOTES Kettlebell 8 Week Weight Loss Program NOTES
