WHAT IS THE KETTLE BELL?

The kettle bell or giya is a traditional Russian cast iron weight looking somewhat like a cannonball with a handle.

Kettle bells have taken the USA and UK by storm over the past few years. Many top athletes and Hollywood stars use this training regime to stay at the top of their game. Daniel Craig and his personal trainer introduced Kettlebells in to their daily routine when Daniel said to him "I've got to look like I could kill someone when I take my shirt off”

WHAT SIZES DO THEY COME IN?
6kg – 48kg

WHO CAN USE THEM & WHAT WILL THEY DO FOR ME?
The kettle bell work outs are intended to increase strength, speed, fitness, endurance, agility and balance, challenging both muscular and cardiovascular systems. Whilst also striping body fat, improving posture, strengthening lower back reducing the risk of back pain or injuries. Kettle bells are very versatile and every muscle group can be hit hard. I recommend untrained females start with the 6kg-8kg and untrained males with 8kg-12kg

Studies have shown that a correct kettle bell regime can be great for weight loss and can burn up to 800-1500 calories per session.

HOW OFTEN CAN I TRAIN A MUSCLE GROUP?
Muscle can be trained two to four times depending on the client. “kettle bells work the muscles without killing them”

HOW DO I LIKE TO TRAIN AND TRAIN CLIENTS WITH THE KETTLEBELLS?
I use the “HARD STYLE” of lifting. Don't pace your self, do not use energy saving techniques, put 100% into every set. Think about the set you're doing and that set only. Don't worry about what comes next. Results will be massive.

HOW MANY REPS?
10 to 20 reps per set around 50-100 reps per workout, 10 reps high weights 20 reps lower weights.

HOW LONG DO I REST FOR?
30secs for endurance and increase to 2-3mins for strength training. If you put 100% in, your resting period could even be longer.

“That's the first time I have ever been out of my comfort zone training in the gym”
Mark
Riviera Del Sol