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Sarah: This is diet.com video, I am your host Sarah and once again I am joined by body transformation specialist Stephen Cabral. Today we are going to be doing a top secret Russian workout. We are actually just going to be doing a total body work out with cattle bells, which come from Russia. So today we are starting of right away with our first our exercise.
Stephen: The first exercise kettle ball swing. So I am going to have two hands over the top. Good! Over hang grip. Stand about shoulder width apart, keeping your core engage in your eyes and you are going to sit back and then you going to swing up and through squeezing your gluts on the follow through. Keep all the fingers attached and how tightly your are in the kettle ball. We are going to do 15 reps for this first set. You can do time sets 30 seconds. You can also do up to you 15 to 20 reps for a great set of kettle ball swings. This one is going to heart rate pumping so it is good for burning body fat. And at the same time it is working your cores, working your legs, just really a full body exercise.
So next exercise is the kettle ball one arm snatch, we are using a slightly smeared kettle ball and we going to start with the right arm for ten reps. So I am going to have Sarah sit back and into the snatch, pull high and fast. Good, it is a first rep. right back down, good it is rep, right back down pull right back up, I want you to pull up as fast as you can. Nice and quick, good. Keep your eyes up the whole time. Sit back on your heels on the way down and then up on the ball of your feet on the way up.
The last exercise that we are going to do today is the kettle ball front squat. So, I am going to have you grab each one, you actually are going to grab in the other hand. Over hand grip. Okay, and now you are going to flip them up one at a time. Right to your shoulders keep your core tight, hands right to the other. Now your feet are going to be hip width apart. So not quite shoulder width apart. A little tighter. Okay, we are going to sit back on the heels, keeping the chest up and eyes up the whole time into a nice tight front squat. Good! So it is huge—even though it does not look like an abs workout, huge abs and core workout right here. She is also hitting her quads, glutes and now she gets deeper and deeper a little bit more into the possible muscles of the hamstring and glute so she is going to complete 15 reps there. And this exercises is somewhat difficult to do, but she is doing a great job, she is keeping her chest up, she is looking straight ahead, her chin is parallel to the floor and she is keeping the kettle balls touching right together, those are great, nice work. You grab those in.
So, in kettle balls one great thing about them is that like I said before. The weights always moving from you. So, you really forced to engage your core every kettle ball exercises pretty much a full body exercise. So you are working your legs, your core, your hole up the body. The Russians use them many years with their military and then we finally get there here in the US to be starting to become more and more popular. Just over really the last a couple of years. But they have been around a long time. They are great tool to add to your, know really workout routine and you work out arsenal.
Sarah: Well, they definitely I can feel them already on my abs and definitely a little bit of a cardio workout as you can tell I am a little out of breathe. But thank again for showing us. How do use this cool new Russian secrets.
Stephen: Absolutely, good work today.
Sarah: See you guys next time.
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