Kettlebell Training for Effective Weight Loss in Liverpool

Kettlebells (or girya) have been around for hundreds of years. It is only since the early 2000 that they have become popular in ‘commercial’ gyms for training.

Kettlebells are an incredibly effective training tool. They incorporate a wide range of muscle groups in to 1 exercise giving your body a full workout. When using so many muscle groups your calorie expenditure is increased meaning you are burning more calories in a shorter amount of time.The movements used with kettlebells centre around swings, pushed and pulling movements.

Below we have uploaded 4 traditional Kettlebell exercise demonstrated by our very own Liverpool Personal Trainer Dean Connor.

Use the videos and guidelines below to complete the workouts.

The workouts have been designed by Lee Chadwick who is a personal trainer and professional cage fighter who fights out of Liverpool’s Kaibon gym.


Swing










Sea-Saw Press










Renegade Row









Close Grip Press









The Kettlebell Workouts

Instructions:

Time Level 1 and Level 2 workouts write down your repetitions. This way you can see your fitness and conditioning levels increase.

Women: 8kg
Men: 16kg

Level 1

Complete each exercise for 30 repetitions. If you cannot complete the repetitions in go then break it down and write down how many you do on each set until you get to 30.

Level 2

Complete each exercise for 30 repetitions and then repeat the full circuit for 3 rounds.

Level 3

You are going to complete each exercise for a total of 8 sets. Each set will last for 20 seconds with a 10 second rest in between. Once you have completed the full 8 sets take a 2 minute break and then move on to the following exercise.

Write down how many repetitions you do for each 20 second block and then total them up. Next time you complete the workout you have targets to beat for each exercise.