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Old 05-25-07, 05:52 PM  
mizach
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Location: NC
AoS Firepower (you need a pair of same size KBs)

1 alarm once through, long rests 30 min
2-alarm once through, short rests 25min
3-alarm twice through, long rests 55 min
4-alarm twice through, short rests 45 min

Round 1 Turkish get up
Round 2 alt clean and press-double row
Round 3 super burpee-figure 8 to hold -super plank
Round 4 alt double clean - suitcase deadlift-alt chest press-russian twist
Round 5 hi-pull/snatch-seesaw press-figure 8/lunge-renegade row squat/triple crush
bonus round 5 minute snatch test

Music by Rod Strong
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Old 05-26-07, 02:10 PM  
sewoodson
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Join Date: Feb 2003
Location: Indiana
Sarah Lurie Iron Core The Kettle Bell Way Volume 1

Iron Core- order here:

dragon Door or

Iron site

Iron Core sample clip

Warmup
Halo
Around the worlds
Around the world lowers
Figure eights
Windmills

1st Circuit

30 sec rest

Two Arm Swings
targets
butts
hips thighs
abs

30 sec rest

One Arm Clean
targets
butts
hips
thighs
abs

30 sec rest

One Arm Press
targets
lats
shoulders

30 sec rest

Front Squats
targets
legs
gluts
abs

30 sec rest

Renegade Lunge
targets
outter and inner thighs
glutes

30 sec rest

Single deadlift
targets
glutes
hamstrings
balance

30 sec rest

Good Mornings
targets
glutes
hamsprings

30 sec rest

One Arm Rows
targets
Lats
Shoulders

1 Minute rest

Circuit 2

Two Arm Swing

30 sec rest

Cleans

30 sec rest

one arm press

30 sec rest

two arm swing

30 sec rest

front squat

Renegade Lunge and Two Arm Swing

30 sec rest

Single Leg Deadlift

30 sec rest

One Arm Swing

30 sec rest

Good Mornings

30 sec rest

One Arm Rows

One minute rest

Circuit 3

Two Arm Swing

30 sec rest

Cleans

30 sec rest

one arm press and alternating swing

30 sec rest

Front Squat Renegade Lunge

30 sec rest

Single Leg Deadlift and One Arm Rows

30 sec rest

ab work
Rolling situps
Crunches

There is no cool down or Stretch

Sarah goes over every exercise in the foundation part. The exercises move pretty slow so a beginner will have no trouble keeping up. She also gives excellent form pointers.
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Old 05-26-07, 03:26 PM  
sewoodson
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Location: Indiana
Saura Lurie Iron Core the Kettlebells Way Volume 2

Iron Core volume 2 purchase at :

dragon door or

Iron Core site

view clip at iron core site

Warm UP
Swing, Catch and Squat
Turkish Get UP

30 sec rest

Circuit 1

30 sec rest

One Warm Swing

30 sec rest

Snatches

30 sec rest

Clean and Press

30 sec rest

Tatical Lunges and Two Arm Swing

30 sec rest

suitecase Deadlift and Snatch

30 sec rest

Deck Squats

30 sec rest

Alternating Swings

One minute rest

Circuit 2

One Warm Swing

30 sec rest

Snatches

30 sec rest

Clean and Press

30 sec rest

Tatical lunges and Two Arm Swing

30 sec rest

Suitcase Deadlift and Snatches

30 sec rest

Deck Squats

One minute rest

Circuit 3

One Arm Swings and Snatches

30 sec rest

Clean and Press

30 sec rest

Tatical Lunges

30 sec rest

Suitcase Deadlifts

30 sec rest

Snatches

30 sec rest

Deck Squats

30 sec rest

Ab work
getup Situp
crunches

There is no strech or cool down. This is a little more advanced than volume one. She moves slow and gives great form pointers.
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Old 05-26-07, 04:37 PM  
Janzia
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Location: Charlotte
Quote:
Originally Posted by sewoodson
Hi Janzia,I thought I was overlooking it. I looked forevever for it. If you want to PM me I can put it in the review.
Stephanie - I haven't finished it yet, I've got the Advanced Routine A down but still need to do B. I'm out of town at the moment but as soon as I finish it up I'll pm it to you.

I also wanted to add that another good site to get routines from is http://www.ironcorelajolla.com/index.php. Sarah Lurie posts her class routines there, it's under get kettlebell workouts free and you have to register to view them but it's free.

Jeanette
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Old 05-26-07, 04:48 PM  
sewoodson
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Hi Janzia,

Great Janzia I'll be looking for the review. The Sarah Lurie information was already in post 5 titled working out without a DVD.
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Old 05-26-07, 05:06 PM  
sewoodson
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Join Date: Feb 2003
Location: Indiana
Anthony Dilugio- Art of Strength Newport

Purchase and see clips here : Newport

Chaptered by rounds.

There is a one minute rest between each round.

Round 1:Cossack Stretch. Squat/thrust

Round 2: Squat/Press & One Arm Swing

Round 3: 2 Handed Swing & Hot Potato

Round 4: Punch Matrix & Plank

Round 5: Side Snatch & Overhead Lunge

Round 6: Squat/Kick Sots Press & Standing Oblique Crunch

Round 7: Hand to Hand Clean & Dragon Lunge

Round 8: Kettlebell Push-Up & Dive Bomber/Cobra

Extra Round: Snatch, Turkish getup and Windmill

Bonus round: 5 minute Snatch test

This is an advanced workout. It is a favorite of a lot of people but it is too advanced for me right now. I'll have to work my way up to it. Providence is still my favorite.
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Old 05-26-07, 05:44 PM  
sewoodson
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Pavel's from Russia with Tough Love

This is an instructional DVD and has about a 20 minute workout at the end.

Purchase and view clip at Dragon Door

This DVD demos the following exercises:
Rocking Squat
Good Morning Stretch
Swing
One Arm Deadlift
One Legged Deadlift
Power Breathing
Power Breathing Crunch
Snatch
Windmill
Bottoms-up Clean
Rolling Sit-up
Dragon Walk
Andrea and DC's workout

This DVD features Andrea Du Cane (Kettlebell Godess) and DC Maxwell
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Put some bells in your workout.
Check out the Everything kettlebells thread
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Old 05-28-07, 01:19 PM  
Danielle*
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Kettlebell Basics DVD with Lisa Shaffer

Kettlebell Basics DVD Volume 1 is an instructional kettlebell DVD by Lisa Shaffer.

Chapters on the DVD are:
Kettlebell Basics (hip snap, racked position, double racked position, overhead position, double overhead position, farmer's hold, double farmer's hold, by the horns, punching to the sky, proper squat form, proper footwear)
Two Arm Swing
One Arm Swing
Cleans
Double Cleans
Front Squat
Double Front Squat
Military Press
Double Military Press
Bent Over Rows
Lunges
Walking Lunges
Good Morning Stretch
Turkish Getup
Push Press
Double Push Press
Windmill
Under Leg Pass
One Arm Dead Lift
Snatch
Punch Press
Conclusion

Each chapter has Lisa teaching an exercise as her husband Jeff demonstrates it, then the exercise is shown from the side and in slow motion.

Lisa gives excellent and detailed form instructions. This is a great DVD to have especially if you are just starting out with kettlebells and don't have an RKC nearby to work with.

I ordered from Lisa's website No Fear Fitness. Shipping was very quick and customer service was excellent.

Danielle
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Old 05-28-07, 03:40 PM  
Danielle*
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Get in the Best Shape of Your Life

Get in the Best Shape of Your Life! A Complete Guide to Kettlebell Exercises and Training by Lisa Shaffer is a 100 page spiral bound book.

Table of Contents:

Workout Structure
Beginner's Plan
The Dreaded Snatch
Combination Workouts
Walking Workout - Don't let the name fool you!
Kettlebell Training During Pregnancy
Kettlebells - A Sure Fire Way to Get Back into Shape after Pregnancy
What do I do if my kettlebell is too light?
No Excuses!
Kettlebell Basics

-Hip Snap/Hip Thrust
-Racked Position
-Overhead Position
-Farmer's Hold Position
-"By the Horns" Position
-"Punching Up to the Sky"
-Proper Squatting Form
-"Rock Bottom" Squat
-Proper Footwear
Pull Exercises
-Two Arm Swing
-One Arm Swing
-Alternating Swing
-Double Swing
-Walking Swing
-Clean
-Double Clean
-Bottoms Up Clean
-One Legged Rows
-RKC Snatch
Push Exercises
-Military Press
-Crush Press
-Finger/Thumb Press
-Push Press
-Alternating Press
-Double Military Press
-Seesaw Parapress
-Seated Military Press
-Seated Double Military Press
-Waiter Press
-Punch Press
-Sots Press
-Bottoms Up Press
-Kettlebell Pass
-Jerk
Core Exercises
-Turkish Getup Lunge Style
-Turkish Getup Squat Style
-Windmill
-Getup Situp
-Slingshot
-Under Leg Pass
-One Arm Deadlift
Leg Exercises
-Front Squat
-Double Front Squat
-Hack Squat
-Good Morning Stretch
-Deck Squat
-Kettlebell Lunge
-Tactical Lunge
-One Legged Deadlift
-Crossing Side Lunge
-Double Crossing Side Lunge
-Overhead Crossing Side Lunge
-Dragon Walk
-Quad Raise
-Overhead Squat
-Pistol

All of the exercises are rated for level of difficulty: beginner, intermediate, or advanced. On the page for each exercise she tells you what muscle groups are being worked, benefits of that exercise, a written description of how to do it, and several pictures (front view, side view, close up) with arrows and more tips. There is also space at the bottom of each exercise to write in your own notes.

Again, I ordered from Lisa's website No Fear Fitness. Shipping was very quick and customer service was excellent.

Danielle
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Old 05-31-07, 06:32 PM  
Debbie S.
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Ironwoody

I just wanted to give everyone a heads-up. If you have purchased a KB from this company in the past, and decide you want to buy another KB of the same size to have a pair that matches, you'll be disappointed.

I ordered another KB to match my KB, and it's quite different from my existing KB. The picture and the description in this auction was exactly the same, so I emailed the company. This is their response:

Hello,

We made a design change with our last shipment of kettlebells. We extended the handles to allow grip, leverage and offset training along with conventional kettlebell training.

Best regards,
John
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