Troy Anderson: Hi everybody, my name is Troy Anderson. I am the co-creator of KettlebellFatLossTraining.com and I am also running the site called kbfatloss.ning.com. So pick in our active site we have over there, lot of kettlebell stuff, lot of fat loss or strength building stuff. I am going to show you this one of kettle-bell workout for adults.
For myself, I am an active athlete right now. I play Australian Rules football and I got nailed, thigh bruise, the Australians they call it core keep whatever that means. So I am going to share with you a little bit of a kettlebell workout, it's upper body dominant. Now you can never conclusively separate the upper more or by, that's kind of part of the beauty by using kettlebells. But it's a lot of upper body work dominant so to kind of allow my leg to resting. If you have this kind of issue, you just want to have kind of an upper lower body split kind of thing, it's super for that as well. It kind of hits everywhere of your body.
It's four simple drills. It's going to be a strict press, a death row, a get up sit up, and then a pullover to tricep extension. Now I've got two kettlebells out here. You can deal with two or one, it doesn't really matter. Repetition scheme depend on the weight of your kettlebells that you choose to use. I am just going to show this with a few of the simple repetitions, use about five repetitions, that's a little bit less than what I normally use if I use this size bells, but I am just going to do that for demonstration purposes. So you can use either two or one bells, I have a demo on both of them. That will be off drills of both, I am not going to killing, I am sorry. I am not quite that talented but that's pretty challenging.
So we're going to do strict press, death row, get up sit up, and then pull over tricep extension. So pretty simple, we're going to start from that rack position, which is kind of our base position for anything with kettlebell, nice and soft, raise the stomach, pushing in before, just pressing straight off and open up the shoulder, press up now and then back down. Some of you do five of these. And then I'll switch sides. I am just going to stick with this and then I am going to do the doubles. From there, you're going to get the transition right to the death row. So good posture, push back both the hamstrings up a little bit so they are holding. You don't want that low back to be level and holding because you might be holding stuff in your legs. Three more, Okay.
Get up sit up, this is kind of like a get up but it's not completed so get up is obviously in all way to full stand position. Get up sit up, everything is slim, you just get into upright position. We're going to concentrate on here, just using our abs to get us up off the floor. We're not going to put quite as much pressure from the rotational component that you often see. Slide a little head on that. Wow, so we're going to be here or we just going to try to use the abs to engage in come up. There or keep that flip nice and flat, eyes always on the kettlebell and you're going to come up to that top position so. There you go. Only ten more, four more. You want to keep that flip nice and flat, you're going to lift it up like I did just there.
Final drill or the fourth drill is going to be a pull over to tricep distinction. This could be done on benches well but we're going to just keep it on the floor. So it's going to nice and straight out from the reach back behind your head. You're getting the forehand motion here and then you come back over and then we're going to come back to and extend so. Reach over and extend, reach over and extend, two more, last one, okay. So that's single. It should be pretty tough to explain so I am going to show to you anyway. It worth a doubles replay. So no back through, only five repetitions are we're doing here. With just a real one, we'll get everything. So I want to clean them up again to that rack position and we're going to do five here so. And we're going to bend row. Maximum viewers are all excited this time when I get up sit up.
I am just going to use my abs come over across. You will probably notice that there. But one side or the other, it'll going to be little more challenging for you, there you go. You get that stomach kind of engage all the way up. Two more, keep your foot flat, one more. You're going to try to keep both those feet flat as possible, only makes the challenging when you are not rotating quite as much or it tends you, you really want to get these feet flat, keep the heel down and the other foot flat when you come up and cross. You have to really concentrate on especially you are working those, I am trying to work the abdominals will more focus like. Then we're going to go back to our whole over, just reach back. I also change my head position a little bit, it's just kind of whatever is most comfortable for you. Two more I think, you might get, that's okay.
So that's been your upper body dominant kettlebell workout. So again, let's sit press, bend row, get up sit up, pull over tricep extinction. Here we don't want to refuel kettlebells, don't want whatever repetition you may -- if you really beat up, you might want to do a few repetition and be proud of these while you are using. And if you are feeling pretty fresh aside from just having some more body extend things, that's fine too. Again, Troy Anderson KettlebellFatLossTraining.com. Also come see us, watch this video on about 20, 30 or more, lot of programs, contests that are going on at kbfatloss.ning.com. Hope you've enjoyed this and have a great day.
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