By doug Britt on Mar 29, 2010 | Reply

Sandy I feel age and job/lifestyle play a big role. I’m 55 and work in the delivery business. Recovery is very important. Right know I w/o x2 a week. Wednesday is Kb and btw in a circuit for conditioning and saturday is kb c&p and pullup ladder followed with snatches. I stay with KB basic 6 and a few btw excercise. When work settles down I will add 1 day of DL, close gripbench and dips. I enjoy the site and your daily workouts. Old Lax players never stop working out.

By Dan Szepesi on Mar 29, 2010 | Reply

Hi Sandy:

My workouts are:

Day One:
1. 20 minutes of 2 hand swings mixed with jump rope or pacing around trying to get my heart rate down below explosion level.

2. 30-40 minutes of more traditional weight lifting.

Day Two:

1. 10 – 15 minutes of turkish Getups
2. 10 – 20 minutes of snatches and C&P
(since i am having problems with one of my fingers, i am adding in some bodyweight stuff and barbell swings until i can get back to snatches. might also add thrusters in the mix)

I try to get this two day set in at least twice a week (total of four days). Once I get my gym membership in mid april, I will add in swimming and maybe a day of playing with machines.

My goal is to be as powerful as I look. I am 6’6″ and big. I was 350 and weak as a kitten in August when i started weight loss and have really ramped up the strength since i started working out in November. I want to make that all solid. I wanted to be able to do pushups (done) and pullups (almost there….).

I miss Maryland (and B-more) – hope crabs are primal

Dan

By Dale on Mar 30, 2010 | Reply

I have learned that when I train 2-3 days a week very hard and rest the other days completely I get great results. I am a big fan of active recovery and have been doing T’ai Chi Chih on the off days for over 15 yrs. Using this method I have gained 12 lbs muscle in past year and conditioning is best of my life.

By Susan on Mar 30, 2010 | Reply

I definitely agree. You can use kettlebells as your primary workout or you can simply do one kb exercise during your workout. The great part is that they are versatile and you can adjust your training to your goals.

I personally use them as part of my workout as well as my clients. But on “off days” I might just do turkish get ups for 10 minutes or so. Sort of use them as filler.

I also like them because they can be used right at home!

Susan
http://WorkoutsForHome.com

By Abra on Mar 30, 2010 | Reply

Sandy,

I am new to your blog but I love the workouts and the information you have. I workout with kettlebells 3 days a week. I workout from my home since I have two little kids but I do have an RKC that I pop into when I can to check my form and learn new stuff.

My goals are to lose the rest of my baby weight, and just generally get and stay strong. Being in my late 30s, this is the best shape I’ve ever been in, and I’ve finally convinced my husband to start using kettlebells as well.

On my off days I either walk on the elliptical or walk the hills in my neighborhood with a 20 lb child attached to me. Now that spring is here I will start running. One day a week I play ice hockey, and my stamina is so much better since I started kettlebell training.

Thanks for the great information and motivation!

By Dan Szepesi on Apr 1, 2010 | Reply

Hey Sandy:

No, I dont follow the Primal Blueprint but I know you did. I miss MD blue crabs so i always live vicariously through the Marylanders that I know still live ‘back home.’

Diet has always been the issue but one thing at a time. I have always been sedentary, weak and ate atrociously. I lost about 50 pounds or so on NutriSystem before I started working out. The weight loss has leveled out but I am ok with that for now as i focus on getting stronger and more powerful.

At some point, I will crack down on the eating again and i might check out adding more elements of the primal lifestyle. there is a local farm around the corner and the local farmers market opens back up in a week. Reading your blog has taught me a lot about it. Keep up the good work – we are reading!

By Joey on Jul 25, 2010 | Reply

Sandy,
I’m an active competitor in Brazilian Jiujitsu. Between training and coaching, I’m on the mat 6-7 days a week. Obviously, I worry a lot about recovery.
I stick pretty close to the ETK Program Minimum- two or three workouts a week; 12 mins of swings or the Viking protocol, with get-ups after if I’m feeling up to it.
I keep it simple- maximum efficiency, minimum effort.
Also, I can’t say enough about the prehab benefits of KBs. I feel like I’ve avoided tons of minor injuries while rolling, simply because of what KBs have done to my body.

Thanks for your time,
Joey

By Sanne on Jul 31, 2010 | Reply

Hello Sandy,

I recently started training with kettlbells. I do easy 20 workout from liftkettlebells.com every other day. In the beginning I felt it was good to rest for a day. Lately I feel ready to go the next day. I am only using a 12 kg kettlebell. Would it be wise to train every day (max 6 times/week) or take on a more heavy kettlebell?

Sincerely,
Sanne

By Ashley on Oct 11, 2010 | Reply

Hi,

I am new to using kettlebells. I have only attended a couple of group classes, so I’m not too familiar with all of the different types of moves. I just want to get a little leaner (5-10lbs). Is there a dvd or certain moves that I should do? If so, how many times a week would be adequate to achieve this?

Thank you,
Ashley

By Kerri on Oct 25, 2010 | Reply

Hi there,

Somehow I came across this blog and it was meant to be since I have recently purchased Kettle bells. One is eight kilos and one is twelve.

I have done free weights before and managed to lose 50 kilos then hit Uni and yes it worked it’s way back on purely due to allowing myself to eat crappy.

My question is this;

What is the best amount of days to do the kettle bells for? I am finding it is so much fun working with the bells and want to make it my main contributor to knocking this body fat off again.

Is it alright to do them five/six days in row and not do any free weights along with eating 80% correctly.

Okay enough waffling I will look forward to your suggestions and advice.

Kerri

By larry on Nov 30, 2010 | Reply

hi tere i run 6k every 2nd day and walk 6k every 2nd day and do 40 minutes of kettlebells four times a week , and i eat very healthy bar the few beers at the weekend am i doing enough ,thanks

By Shanon Bean on Jan 14, 2011 | Reply

I love kb training and can’t resist barbell training as well. I was wondering if i did barbell work 3 days a week and kb 2 days a week,if this would be beneficial to get back into shape and make me a better weekend athlete. weight loss is a goal but i want to build strength and power as well. I am thinking about going to a paleo/primal diet what are the benefits of this? please give me feed back.

By Shanon Bean on Jan 18, 2011 | Reply

Thanks for the info….I find I enjoy doing Barbell complexes a lot, it is the only routine that has “smoked” me like kb’s and sandbags…I will try to incorporate a little of everything to keep me on my toes and give me the conditioning without doing endless bouts of hamster cardio on the machines.

I love your site..
sincerly,

Shanon Bean Olympia, Washington

By Ak Rob on Apr 19, 2011 | Reply

Sandy,

I recently picked up on using KB’s at the gym. I go four days a week and use KB’s all four days but change the type of movements/exercises I do. I stick to about 30 mins of KB’s and then work with free weights for about 30 mins focusing on core muscle groups depending on the day. Also, I usually bike/anything low impact about 30mins for extra cardio and then 15 mins of pure abs. I am about 15lbs over weight and I am just trying to clean off those extra pounds relatively quickly before I deploy(im military). I stick to the 20-25lb KB most days. Should I increase the days I workout and use KB’s? I try not to push it too far and give myself time to rest.

By Mocha125 on Jun 23, 2011 | Reply

Hi Sandy,
I want to take KB class at the gym I go to. Class is on Tues/Thurs 45 min. I heard KB is an awesome workout. But I also want to do weights MFW plus cardio. I’m lost and don’t know how to incorporate all these in my workout. I want to get lean/toned/and defined. I’m 49 yrs old, 5’1 126 lbs. I could lose about 6 lbs. Can you design or suggest a workout plan for me. I eat healthy but sometimes I have chips/chocolates/ice cream, it’s a woman thing.

Thanks in advance for your help.

By Christian on Jun 27, 2011 | Reply

Sandy,
Longwinded question. I started working out about 10 years ago. I got big and bulky, but never really got that leaned look. Shirts look great when they’re tight on my arms but not my abdomen if you know what I mean. I have cooled off on the heavy weight training over the last 6 months and have been just doing varied grips of pushups, pullups, dumbell lunges and squats. I also really cracked down on my diet and have lost about 15 pounds. Bored with this routine, I picked up two adjustable kettlebells. I am still looking to get that ripped look. I am pretty good at the basic 6 movements. What kind of kettle-bell regimen would you suggest to get leaner, but not get too much smaller? Should I keep up with the body weight exercises as well? I love kettle-bells and am tempted to train everyday.

Thanks,

Christian

By larry monks on Jun 28, 2011 | Reply

hi sandy ,, larry here again you said maybe im not doing enough or maybe to much, im doing kb 4to5 times a week with a 44 pound and 52 pound kb for 40minutes each time im 5ft 9 and weigh 165 pounds i have cut the running down to twice a week as i was losing to much weight , i only eat chicken breast , all veg and oatmeal ,, peanutbutter , fruit,drink only water and black coffee,, and protien shakes twice daily,, do you tink i should be doing more muscle building excersices and im turning 40, would be grateful for some advice, thanks

By larry monks on Jun 29, 2011 | Reply

hi sandy thank you for your reply, my goal is just to be neat and tidy and to feel good, my programe is for 40 min 1,20 double arm swings 2,20 single arm swings 3,kettlebell pressups by 20, 4 onearm rows by 30, 4,shoulder pull ups by 20 ,5 40 situps 6 ,body twister by 20, 7 kettlebell chest ups by 20, 8 arond the body for 1 minute 30 secs e\w ,,,,, i do 4 rounds , 2nd day will do same . but take away kb pressup and do snatches , what you think thanks

By Shanon on Jul 2, 2011 | Reply

I agree that is almost overkill. stick with the basics and a kb routine that lasts about 25 minutes. the basics works your core good.
I just did a “fun” workout to change it up that was 3 sets of barbell complexes with 6-8 reps of 75 lbs barbell of the following, stiff legged deadlift,hang cleans,push press,squats all without putting down the bar between exercises. followed by 10 sets of snatches vwc style then 4 min of tabata swings then some mobilitywod stretching. it was a 18 min workout that was brutal cardio.

Shanon Bean.

By Catherine on Sep 16, 2011 | Reply

Hi there Sandy (et al),
Thanks for your blog and all the info!
I’m new to kettlebells, I did my first workout yesterday with an 8kg kettlebell. I managed all the exercises and reps except when it got to the ‘Larry Birds’? That damn near killed me, lol!
My question is this, yeah I hurt all over but I have a burning desire to work with them again today, it’s just addictive!
I’m 34, obviously more unfit than I thought, reasonably active and although I cycle and walk it’s not at great speed. I would like to loose 1 stone, and basically be able to whoop ass in terms of fitness and strength (like I could when I was 20) but . . . I have a tendency to bulk-up up top easily (I gave up ladies boxing years ago because of this) and I don’t want that to happen again. My diet is good (I work in a healthfood shop and am into veg juice and at least 50% raw). Could I work with the kettlebells everyday if I vary the routines?
Also, what kind of reps and sets would be best? I’ve seen 6 exercises performed in 5 sets of 5 reps, I’ve seen 10 exercises performed in two sets, 10 reps each and 6 – 10 exercises performed for 30 seconds on 10 seconds off. Confused :-@
Thanks for any advice you can throw my way.
All the best,
Catherine

By Garry on Oct 5, 2011 | Reply

Im after toning up and losing a tiny bit of body fat, so im using kettle bells 5-6 times a week. i do a circuit including, russian twists, swings, squats, sit ups, kettle bell row, and curls. Im doing three sets then a bit of extra cardio, is that okay ?

By Jennifer on Dec 23, 2011 | Reply

Hi Sandy,
I started doing kettlebells a few months ago, along with eating strict Paleo. I’m 47 and have 100 lbs to lose. I’ve already lost the first 20 in 8.5 weeks (so 80 more to go!) Started doing 3x week routine with 3 sets of a mix of exercise (goblet squats, deadlift, rows, press, pushups) for 30 sec then 30 sec rest then 30 sec swings. After 4 weeks I moved to another similar routine (same types of things, but mixed up the times/reps). Both routines are about 20-30 min (after moving from a 8kg to a 12kg kb, 2 sets are often enough…).
I feel like I want to and can do more – so I started doing 300 swings or 200 swings/50-100 high pulls/snatches on the other days. So the current goal is 6 days a week, but I do take off if I’m too tired or too sore. I’m just not sure if this is overkill though – been doing it for 2 weeks, I really could use an opinion. My purpose? Weight loss and getting strong!
Thanks so much,
Jennifer
Jenna

By Eddie Bernstein on Dec 26, 2011 | Reply

I am 54 getting close to 55. I did 4 Ironman between 1999 & 2001. Work change so everything else fell at parts. Gain about 20 pounds at least and because my low back become a problem and it got worse, was very hard to gain shape like before…Doctors told me to stop running completely… Started doing KB with a great KB instructor 3 months ago …10 to 12 time a week! Also because Kettlebell. I was able to do the Elliptical at the Gym almost 5 times a week; also I was able to bike 70 miles a week commuting to KB on my bike. Also I started to run…just like that…just running instead of biking to go to KB….12 miles and now let do the KB class! No pain on my back and I do not need to run if I do not want to. Because, all I need is Kettlebell!!!!! But I want it to run just to see if KB helps me. It did!!! KB changes my life and I can pass my 54 years or less of experience doing exercises to anyone that need to know what I am so lucky to find out! I am glad I can help.

By Eddie Bernstein on Dec 26, 2011 | Reply

Or I forgot. I lost 20 pounds of fat and gain muscles too!!!