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woman doing kettlebell cardio

Extreme Kettlebell Cardio Workout For Women

The Extreme Kettlebell Cardio Workout Guide For Women

From my previous post you know how important I think fitness is. That is why I am always on the lookout for great fitness equipment for woman. The best cardio workout for women must include kettlebell swings!

That’s right ladies; I said kettlebell swings. Forget about the treadmill and elliptical trainers. Those are a huge waste of time next to the ancient kettlebell. By now you may have heard of or at least seen the kettlebell and understand that this device is the real deal! Well, I’m here to tell you that it is.

The base strength endurance lift that you can perform with the kettlebell is known as the swing, and this single exercise utilizes hundreds of your working muscles and about 80% of your body’s total effort to pull it off. Read on if I have your attention.

All you need is movement

You see ladies kettlebell training is a movement-oriented style of training instead of a workout that focuses in isolating specific body parts. This is what makes it so effective. Because you are moving your body up against a constant resistance (the bell) you stand to achieve a tremendous amount of cardiovascular fitness and lean muscle mass. This is a cardio workout exercise that annihilates the fat.

The double arm swing is the base strength endurance lift of the kettlebell that is performed by you swinging it from between your legs up to chest level.

This single lift is highly exerting and will certainly get your attention the first time you try even 10 to 20 repetitions. To perform the lift, you must utilize the muscles of your hips and core to perform a technique that is known as the hip snap.

The hip snap is performed by you always flexing and extending at both your hip and knee joints to generate the necessary force to swing the bell. You must forcefully breathe with every set to maintain the tension and stability of your core throughout every swing.

You must also keep the arc of the ball tight to your body by keeping your shoulders retracted. This involves a total effort from both your mind and body. Kettlebell training is about a lot more than just “going through the motions.”

Here’s a great, fat burning kettlebell cardio workout for women you can do with a Kettlebell. The workout only involves three basic movements: Row, Clean and Press, and Swing.

Kettlebell Cardio Workout Superset

1. Kettlebell Row 2×10


2. Clean and Press 2×10

3. Rest 60 seconds

Rest 2 minutes

Swing, 4×20, rest 60 seconds

So for this workout, you’re going to start off with a superset. A superset is where you perform two exercises back to back with little to no rest in between. So complete 20 Kettlebell rows, and immediately move on to 10 Kettlebell clean and presses.

Rest 60 seconds, and repeat the superset. In the beginning, only perform two sets. As you progress, you can do up to 5 sets of each movement. Rest 2 minutes before performing the swings. For swings, show the 2-hand version.

Go all out for 20 repetitions, followed by a 60-second break. Repeat three more times for a total of 4 sets. Start off lighter, and build up as you progress.

What Kettlebells to buy?

I usually purchase a new kettlebell every few months. However, make sure the weight your purchase is slightly more than you think you can do.

For example. If you currently own a 16kg kettlebell, don’t go for a 20kg. Go for a 24kg. So for movements that you usually did ten repetitions for, you may only be able to perform 4-5 repetitions.

Build yourself up steadily to performing 10-20 repetitions with the new weight. This is how you build both strength and endurance with Kettlebells.

If you are interested in learning more about the kettlebell swing and other extreme kettlebell cardio workout ladies, then feel free to access the rest of my stuff on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Guide For Successful Preparing For A Fitness Competition

As the owner of a successful gym, I work with a lot of people trying to reach high levels in the fitness world and check their capacity at various fitness competitions.

All of these people are working hard and passionately, taking care of their diet, keeping their figure slim and staying regularly updated regarding all sorts of news in the fitness world. However, fitness competition is probably the hardest routine they will ever experience and the extreme challenge to the mental and physical state, so usual working out probably won’t suffice.

Thus I have decided to run down the list of directions and instructions useful to anyone getting ready to jump into this adventurous and highly rewarding journey.

Be real when choosing fitness competition

Aside from many international huge fitness contests, there are many local and regional competitions you may take part in. After choosing the adequate division and the organization, do the thorough research.

Attend some local competitions to get to know the way fitness competitions work, read about current result and winner in your league and study about their preparation methods. Explore their results and estimate yourself realistically. Once you select few competitions of interest, contact the organization and get familiar with criteria and requirements. Be prepared for various registration fees, testing, pre-judging and several months of tough working out.

The period of intensive preparations

Fitness CompetitionDepending on the level of contest you choose to aim to, the required period of working out and preparations varies a big time. Most competitions require at least three months of organized, disciplined and systematized training based upon a steady plan and solid strategy. The best if lead by the professional fitness trainer with previous competition experience. You might need to change your usual fitness trainer and work with someone more skilled or more specialized in the fitness fields you have chosen to take part in.

Also, it is recommended to include a nutritionist and focus onto specific diet designed to boost you the right kind of nutrients and energy to go through all of this. The overall training should be divided into stages so that you can invest into every important element of your appearance. Combine cardio exercising with working on your shape and strength, but keep the elegance in mind. Also, consult the expert to include adequate supplements into your diet so that you can get the maximum out of your body.

Styling also matters

Fitness Competition

Yes, in the world of fitness competitors, appearance is also important. Some experts can help you choose the right suit and all other features, or you can analyze the current trends in previous competitions. Also, practice your posing and body language. Thus it can help you dominate on the stage and add a note of powerful to your performance.

Purchase Cheap Fitness Events Tickets

Tickets for local and regional fitness competitions are usually available, easy to purchase and the prices are more or less affordable. However, tickets for some bigger, international fitness competitions might be quite of a challenge to purchase. They are not so available, the prices are enormous, and the trick is to catch those with good seats. The last is really important in the fitness world because you’ll be watching one performer at the time most of the competition.

If you’re not experienced and fail to do the research, you might end up paying big money for lousy spot and miss the true quality of the contest. There are many ways to purchase sports tickets nowadays, including tickets for fitness events, from the money-ticket exchange in person to online buying. Here are just some of the trusted places for buying cheap tickets, while you should keep price, seats, and availability of tickets in mind every time you go shopping fitness events tickets.

Basic choice

Fitness Events Tickets

Visiting Box office in person is usually a safe and lucrative option. First of all, you will skip several fees and charges inevitable in other places. You can use the advantage of talking in person with ticket seller and get few inside tips about seat locations. The box office is a good way to take advantage of various discounts, especially if you are buying tickets for several people at once. The box office is the confident source, so you don’t have to worry if the tickets are valid.

Reputable Ticketmaster

Ticketmaster is reputable and trusted company name for several decades, and they are providing tickets for all fitness competitions and events from global to local level. Ticketmaster is available online, so you can book the tickets without extra charges, visit them in person and also skip some fees or contact the local seller over the phone. Ticketmaster offers quite affordable prices, but the trick is to work fast because tickets tend to be sold within few hours.

Younger version of Ticketmaster

Fitness Events TicketsTicketsNow is relatively young company that emerged and designed its business according to the Ticketmaster’s model. However, there is one great advantage when purchasing tickets via TicketsNow. They work with the secondary market. It will provide you valid tickets for fitness events for rather affordable prices and their services is always timely. TicketsNow sometimes charges shipping to some distances, but on the other hand, they offer many quite attractive discounts.


Upcoming Fitness Shows You Shouldn’t Miss

If you’re a novice to the fitness industry, you might be impressed and confused at the same time with the number of fitness shows, events, and competitions going on around. This industry profits huge money and often organizes spectacular performances, trying to promote fitness itself, fitness products and equipment, increase brand awareness and finally – to give competitors chances to perform and show their impressive abilities and results.

So, if you are interested in health and fitness or already being a part of this world, here are some suggestions for upcoming shows you should visit, explore and experience in person. Aside from the biggest names among fitness shows and events that you are certainly familiar with, we’ve created this list of comprehensive events that might not be the greatest globally, but also provide a chance to see relevant exhibitions.

ASF – fitness powerhouse

Upcoming Fitness ShowsThe Arnold Sports Festival is nation’s largest sports, health and fitness exhibition that takes place every year and gathers various big names and entities in the sporting world in general, fitness, wellness and bodybuilding included. The Arnold Fitness Exposition promotes everything you need once you enter the world of fitness. It refers to fitness equipment, nutrients, supplements and many other features coming from this industry. The show includes performances of many relevant fitness names and clubs too.

Weekend for fitness

Whether you are interested in basic aerobic training, weightlifting, CrossFit, kick boxing, fitness dancing or any other form of fitness for men and women, Olympia Fitness Performance Weekend is the “most visit” show. This exhibition hosts several thousand guests and competitors, with almost thousands of performers in all divisions and it also provides an exposition of myriad fitness products and equipment.

“Candy shop” for fitness consumers

Upcoming Fitness Shows

FitExpo is probably the largest fitness experience expanding its events to more and more locations nationwide and worldwide. The show hosts almost 100 000 visitors per year, provides dozens of performances and fitness routines exposed by some of the greatest names in the fitness world, but it also offers an enormous choice of fitness products and impressive educational and recreative material regarding fitness and wellness. The show usually includes several celebrities helping promote fitness and raise awareness of health and sport.

Championship History

Fitness Championships are relatively new physique-exhibition shows that have emerged from wider category of bodybuilding. These two are often confused, and the main difference is that fitness competitions emphasize muscle definition oversize.

You may focus on fitness championship or figure competitions, due to there are championships for both nowadays. Fitness Championships are centered around dance routines that impose intensive and highly challenging limitations for performers. Both body’s strength and body’s endurance are being tested, as well as creativity, elegance, and precision. Recently, another division of fitness competitions was added to this field of sport – bikini competition.

It all began three decades ago

Fitness Championship HistoryFitness Championships are the whole independent industry and the world nowadays, but it all has begun back in the eighties in Las Vegas. The first fitness championships included several elements that constitute separate competitions nowadays, including dancing routine and bikini competition. After the Federation of Bodybuilding and Fitness emerged and encapsulated fitness championships as legitimate, independent competitions, the fitness world has begun to expand extremely. Gradually, the fields of interest in this large sport filed started to divide, and it led to separating fitness competitions from the figure, bodybuilding and bikini championships.

The schedule of a typical fitness championship

While preparing for their contest, every fitness competitor should work equally on their body definition, strength, and endurance, because each of these elements will be tested during competition. Swimsuit routine requires elegant walking on high heels in the swimsuit, so the main feature is muscle definition. However, the center of competition is a routine round where tough, physical limitations are challenged. There are strict regulations and requirements for each performed element, as well as regulations from the ethical and moral aspect. When performed at the highest professional level, fitness competition truly is a form of art that combines dancing, aerobic, gymnastics, beauty, elegance, and creativity.

The big names

At the local and regional level, there is a myriad of various fitness competitions. But some of the most important international championships include Fitness Olympia and Fitness International, Fitness Universe. There are also various fitness championships for men and children.