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For beginners, the workout gives excellent instruction and the opportunity to take each workout individually until your muscles can adapt to the heart pounding, strength-building fury of the entire Extreme Kettle bell Cardio DVD. I also wanted it to be possible to do the entire DVD in one session by carefully distributing the load so a person would not have to quit because a particular body part was too fatigued to continue.
Start off with a series of challenging, hi-octane drills including thrusters, clean and presses, Overhead squats, Windmills, and finally swings and snatches. But Keith Weber shows us otherwise and ensures that his DVD is a true total body workout.
This workout encompasses a series of swing variations continuously superseded with the hot potato drill, allowing the hip and thigh muscles to recover slightly, while keeping heart rate up. The workouts include Keith's signature between the legs pass variation of the Slingshot, performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters.
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If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service. You work hard, mix your lifting with rigorous calisthenics in some cases, and feel both exhausted and exhilarated afterward.
Devote time before you dive into your extreme workout with KB's, as fans of the kettle bell call it, to warm up carefully for at least five minutes. You can focus on joint mobility, advises Brooks in her “Ultimate Body Sculpt” DVD, by tilting your head from side to the other, then performing halos with a lighter, easy-to-handle KB.
Extreme KB's workouts typically do not entail sets and reps; rather you perform timed circuits. Though designed for first responders, it’s also suitable for anyone seeking a challenge -- go with a lighter bell the first time if you are unsure.
The “Song at Home” DVDs provide you with your choice of strength, power and conditioning circuits, at various levels of intensity. The Phase 1 Conditioning workout shows an actual class in Michael Song’s Portland gym.
Each pair consists of walking lunges holding KB sat your sides, plus either super planks, walkthroughs, drivers or thrusters. “All the body-weight exercises are tough enough to make this challenging,” Song notes in his George C. Scott voice.
Hey guys, I just finished KBE on Sunday and wanted to share my experience/results with you. -the program is 4 weeks long and it builds up over that time.
I thought I could lose a little of fat but I think I chose the wrong time of year. Furthermore, since this program was so intense it made me starving most of the time.
However, my main focus was to accumulate a lot of volume for the DMP and the program def delivered. The only modification I made was to do the grind session for 30 minutes because I do not like odd numbers.
KBE is an excellent program that delivered very fast and I can def recommend! Whether you want to use it for fat loss or hypertrophy you will probably like this routine.
However, since this routine is so intense it will make you hungry and therefore is probably better suited for a clean bulk/hypertrophy without much fat gain (if any at all). For fat loss I would rather prefer something less taxing which does not make me too hungry.
Also, it might be harder to recover from a routine like this when in a caloric deficit. Not too much change, maybe a bit of hypertrophy but no fat loss.
Well done.re-read the program, I am seriously considering a run early next year just to tighten up a bit while staying within my target weight range Have a look at Mike Mahler's rounds program.
Steve Grades is there a possibility to create a “review” section or thread where we can post our reviews of certain training programs? And since its in its own section it won't “Litter” the rest of the forum.
Well, I was a bit leaner in the past, but I am stronger now and feel better. I am actually glad I am able to do all that overhead work and pressing because I dislocated my shoulder in May.
Hello, Marc Could it be considered as a kind of “hybrid” between Top and SS ? Even if in your opinion, you did not get ripped even more, at least you did not gain weight (meaning fat) with all the meals and Christmas parties.
Is some kind of “all out” from a session to the next one, or do you always have something in the tank to be fresh for the day (such as SAS for instance) ? This program is really powerful and it def prevented fat gain.
I would even say it makes for a better hypertrophy program because I would imagine it would be very hard not to eat a lot while on KBE. For me, when I want to lose a little fat I rather follow a lower volume program with low reps and only little conditioning if any at all.
I did not try for a max press because I am still a bit afraid of heavy weights overhead although I feel zero shoulder pain but it is still a mental thing. Furthermore, after those 4 weeks I feel really toast in regard to presses and heavy ballistics.
I now focus on muscle ups on rings and KB front squats (FAQ in the new year once I return to my apartment again, I am staying at my parent's over the holidays). Geoff gives some advice on how hard to go every week and the intensity accumulates.
Your comparison is pretty accurate but I would say KBE is a rather short term program in that sense that you probably could not keep this intensity for more than 4 weeks. SAS and Top are rather “long-lived” (in fact I think SAS is one of the few programs that you could do for the rest of your life). As for programming: I am giving myself 3 months to achieve ring muscle ups (until Easter).
I am planning to do muscle up work 3x/week (upper body) and double front squats 2-3x/week (legs) following Geoff Expert's STRONG template. After that I don't know right now...but I will probably run another phase of KBE once I can use 28 kg for DMP in order to “own”/”drive home” the 2×28 for presses.
I'm actually on Kettle Bell Burn 2.0, which is quite a different program: 16 weeks of 3/weekly I may do a review when I'm done, inspired by you..... Did Kettle bell Burn Extreme about 4 years ago.
You become obsessed as a matter of fact. The purpose is to lose fat in 28 days. Recovery methods, i.e. cold showers are terrible.
I found it easier to lose fat by not drinking alcohol and limiting meat to one meal a day and using Geoff's More Kettle bell Muscle workouts. I have my own system if nutrition which involves fasting/underrating (only one fruit) fir 16-20h/day.
I know that when I eat ~3000 kcal per day I lose fat while still having enough energy. Also, I never eat below 2800 kcal since life gets miserable for me then quickly.
Windows Phone With an Honours' diploma in Biosciences Technology and a Bachelor of Science in Physiotherapy, Keith opened his own Physiotherapy practice in Alberta, Canada in 2001.
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