EIGHT WEEK KETTLABLAST TRAINING

The aim is simple:No fitness machine or training system can reach what our own body can do. With Kettleblast training, every movement delivers cardio, core, endurance, agility, speed, flexibility, power, strength and resistance  training working in 3 dimension planes and motion, synergistically, the kinematic chance, all at the same time. As well tone and sculpt, building lean, solid, define, muscles. Muscle burns more calories than fat, so you lose fat body weight faster while achieving better definition, and look good, improving cardiovascular system and strengthen your core, all in just one 20 minute workout

Why Kettleblast reach fast and effective results 

KETTLEBLAST = CORE +CARDIO+MUSIC-DANCE+ENDURANCE+HIT-INTERMITTED EXERCISE TRAINING

Recommended Equipments

• Exercise Mat• 1-2 Kettlebell

Important Kettleblast key points

• Never skip the Kettleblast Warm Up and Cool-down• Kettleblast effective workouts schedule a time that

fits your lifestyle.• Make sure you perform the minimum 3 times

workouts per week.• These routines exercises were designed with one

aim: Maximum fat loss and body functions, improve health and fitness performance

• Healthy food tips to recover and build lean body

Getting  Started Before workout

• One started picture • The measures health and fitness assessments ,

health checks, keep records safe. • Kettleblast training exercises programme• 1-2 kettlebell

FITNESS ASSESSMENT

CLIENT ASSESSEMENT

Name:Gender M/FDate of Birth:Address:

Tel no.:E-mail:

What are your personal fitness goals/aspirations?

How many times a week can you commit to training? Twice/ Three times

What is your occupation?

What are your hours of work?

Briefly describe your current eating patterns:

FITNESS ASSESSMENT

Do you have any particular circumstances which you feel may affect your fitness programme?

List past and present physical activity levels (FITT):

What type of exercise do you enjoy?

What type of exercise do you dislike?

Why do you dislike them?

FITNESS ASSESSMENT

PROFILE OVERVIEW

What are your short, medium and long term goals (SMART):

(Specific, measurable, achievable, realistic, time bound)

Short term goals & Achievable byMedium term goals Date or Duration

Long term goals Achievable by Date and Duration

HEALTH CHECHS FITNESS AND ASSESSMENT

DATA COLLECTION SHEET

NAME: TEL:DATE: LIFESTYLE:

TIME OF TEST:

Resting Pulse:…………………. Bmp Comment:…………………………………………..

Blood Pressure:Systolic:……………………..mm HgDiastolic:……………………mm Hg Comment:………………………………………….

Height:……………………….cm …………………….feet …………………….inchesWeight:………………………kg …………………….stones …………………pounds

Body Mass Index (BMI):………………………. Comment:………………………………………….

Basic Metabolic Rate (BMR):………………………………….k/cal

Circumferences:Waist:………………………………cmHips:………………………………..cmRatio:………………………………. Comment:………………………………………

HEALTH CHECK FITNESS ASSESSMENT

Body Fat % ……………………….. Comment:………………………………………Maximum Heart Rate (MHR) :……………………………………….. bpm

Step Recovery Heart Rate:……………………..bpm Comment:…………………………………………

Sit and reach: 1. ………………….…cm2. ……………………….cm3. ……………………….cm Comment:…………………………………………..

Sit ups / curl ups:…………………….. no. in 1 min Comment:………………………………………….

Press ups:…………………………………

CLIENT’S WANT/PREFERENCES OF TYPES OF EXERCISE:

CLIENT’S NEEDS:

PROGRAMME RECOMANDATIONS:

BEFORE GETTING STARTED PAR-Q

(Physical Assessment Readiness QuestionnairClient 11Name: Age: Client Contact:

Please circle the answer which best applies to your current health:1 Has your doctor ever said that you have a heart condition and should limit physical activity at times? Yes No2 Do you feel pain in your chest when you are doing physical activity? Yes No3 Do you often lose your balance because of dizziness or do you ever lose consciousness? Yes No4 Do you have a bone or joint problem that could be made worse by physical activity? Yes No5 Is your doctor currently prescribing medication for your blood pressure, a heart condition or any other health condition? Yes No6 Has your doctor ever said that you have a heart condition and should limit physical activity at times? Yes No7 Are you currently, or have you recently been pregnant? (When?) Yes No8 Do you know of any other reason why you should not undertake physical activity? If yes, please provide some details: Yes No

If you have answered ‘YES’ to any of the above questions, have a history of heart disease or suffer from any other medical condition, you should consult your doctor to check if it is safe to begin physical activity prior to any training session.

Client Name: Sign: Date:

Personal Trainer Name:Sign: Date:

REPORT CARD

Each week add up the total check marks for each category and try to use this % equation:• Divide the weekly checkmark total number by the weekly target number (ie: Nutrition box 4 ÷ 7 = 0.57)• Multiply the result from step 1 by 100 to get a percentage (ie: 0.57 x 100 = 57%) 

KETTLEBLAST LEVEL

• A+= 98 – 100%• A = 90 – 97 %• B+= 88 – 89%• B = 80% - 87%• C = 70 – 79%• D = 60 – 69 %• F = 59 % and below

For example: for 1 week 3 workouts on the Progress Tracking sheet might look like this:• Workout 3/3 = 100% A+• Diet 4/7 = 57% F• Will you be an A+ Kettleblast student that achieves a lean and toned body? or a C student that misses workouts and is unfocused on a healthy

diet? Results come from 100% A+ effort.

WEEK no • Day 1: Kettleblast ------- Nutrition -------                    Day 5: Kettleblast ------- Nutrition ———• Day 2: Kettleblast ------- Nutrition -------                    Day 6: Kettleblast ------- Nutrition ———• Day 3: Kettleblast ------- Nutrition -------                    Day 7: Kettleblast ------- Nutrition ———• Day 4: Kettleblast ------- Nutrition -------

SCORE RESULTS

Kettleblast ___/3                    Nutrition ___/ week 1                   Body Weight ______ lb./kg/stone                    Level _______

FITNESS TEST

Perform these exercises and record your progress:

Exercise: Push-Ups Men & Women use same form: Perform as many push-ups as you can up to a maximum failure Week No____Reps performed:Day 1_____Day 2____ Day 3 ______

Exercise: ABS Seated with hands on the floor at your sides, knees and legs on line with feet on the floor. Raise your legs off the ground and bring knees in towards your chest. Straighten legs back out and repeat without touching the floor. Perform as many as you can up to a maximum failure.Week No____ Reps performed:Day 1 ____; Day 2____; Day3 ____.

In order to complete your weight loss goals in 8 weeks, you do not eat any junk foods that will put extra fat on your body. Think of how many years you’ve indulged yourself with food. What did this get you? A soft, flabby and overweight body. I highly recommend that after completing your 8 weeks Kettleblast programme, celebrate your great achievements but keep fit and maintain your lean build dream body.

EXERCISE PROGRAMME

Kettleblast workouts

The workout tone build and define your core muscles continuously engaged throughout every motion to control the kettlebells, many studies research on Exercise found that eight weeks of training effective and safe increased participants’ core strength by 80-85%

Set-up

Choosing a kettlebell weight: Start with one that challenge ideal a 16kg kettlebells for ladies and 20kg for men. You’re distributing that weight among the whole body and many muscles, not isolating one muscle group, so don’t be scare to go heavier better faster results great perform.

Workout effective ways to do the exercises :• Make a circuit: Execute each move for one minute, moving through all of the

exercises for four rounds of nonstop action.• Beginner/Intermediate: Rest for 15–60 seconds between each exercise,

depending on your fitness level. Advanced: Take 5-10 second breaks as you move on to the next exercise. Want to make it a HIIT workout? Rotate using a minute of high mountain claimer, sprints, jumping jacks, and burpees between each exercise.

• Work in sets: Beginner: Do 2 sets of each move, at 15–20 reps, before going on to the next exercise. Intermediate: Go for 3 sets of each move, at 20–25 reps. Advanced: Go for four sets of each exercise at 25–30 reps. going on to the next exercise. Intermediate: Go for three sets of each move, at 20–25 reps. Advanced: Go for 4-8 sets of each exercise at 25–30 reps. going on to the next exercise. Intermediate: Go for three sets of each move, at 20–25 reps. Advanced: Go for four sets of each exercise at 25–30 reps.

ALTERNATIVE KETTLEBELL SWING

Exercise 1: Alternative Kettlebell Swing

1. Begin with one hand swing preparation. Pull kettlebell forward and upward from under body.

2. As kettlebell passes shoulder height, release and catch at arm length with other hand.

3. Drop kettlebell down, keep arm extended, swing back between legs and repeat.

4. Continue move switching hand every time kettlebell reaches shoulder height on upward swing.

BENT WINDMILL

Exercise 2: Bent Windmill

1. Start in Windmill position.

2. Bend knees, reach down to the floor between legs with left hand.

3. To increase extension, try touching right foot with left hand.

4. Raise back up to original position, maintaining balance of kettlebell over head above right shoulder and repeat. Continue movement on opposite side.

TURKISH GET UP

Exercise 3: Turkish Get Up / Side Sit-Up

1. Start by lying down, raise kettlebell with one hand from side and press it up vertically until arm is extended and elbow locked, knee of same side is bent and foot flat on floor.

2. Lift upper body until in a fully seated position, keep one arm up vertically and elbow locked throughout whole movement.

3. Support position with “non-working” arm and bend opposite knee.

4. Lift body off the floor with the help of “nonworking” arm and opposite bent leg.

5. Step back with other leg and kneel down as in downward phase of Overhead Rear Lunge.

6. Stand up and finish move as in upward phase of One Hand Overhead Press, repeat with opposite side.

V-UP ABS CRUNCH

Exercise 4: V-Up Abs Crunch

1. Lie down holding kettlebell overhead with both hands, legs extended and feet together.

2. Slowly lift legs off the floor keeping them extended or slightly bend for an easier version.

3. At the same time lift arms off the floor bringing the kettlebell up and towards the feet. The torso should come off the floor too.

4. Allow kettlebell to touch the feet, hold the V position feeling the crunch in the Abs.

5. Lower legs and arms slowly and in a controlled manner returning to starting position and repeat.

RUSSIAN TWIST

Exercise 5: Russian Twist

1. Start by sitting on the floor with raised feet, or keep feet on the floor for easier option, legs together, knees bent holding the kettlebell with both hands at the centre.

2. Lean slightly back without rounding spine at all, although difficult, it is really important to keep the back straight.

3. Pull navel to spine and twist slowly to the left bringing the kettlebell to left side. The movement is not large and comes from the ribs rotating not from arms swinging.

4. Return to centre and rotate to the right. This completes one rep.

I hope this inspires many of you to get fit faster and stronger!WHAT TO EXPECT DURING THE 8 WEEKS TRAINING PROGRAMME

During the first time workout, your body may feel out of training, shape and tired. Once you keep focus and finish the exercise endocrine and metabolic system increase, you will feel. Why haven’t been exercising before, this feels fabulous ! Eliminate all type of junk food during the training. keep records training goals in Steps.1. ____________________________________________________2. ____________________________________________________3. ____________________________________________________

To learn more about the Cuban Cardio Kettleblast Training, and get the latest workout, fitness tips, advice and join the master class and workshops, to keep in tune with the latest training method techniques, Contact Us and Get Fit With Latin Spirit!

KETTLBLAST TRAINING 8 WEEK