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21 Day Kettlebell Swing Challenge (English Edition) von [Hillis, Josh]

21 Day Kettlebell Swing Challenge (English Edition) Kindle Edition

5.0 von 5 Sternen 1 Kundenrezension

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Länge: 73 Seiten Word Wise: Aktiviert Verbesserter Schriftsatz: Aktiviert
PageFlip: Aktiviert Sprache: Englisch
  • Aufgrund der Dateigröße dauert der Download dieses Buchs möglicherweise länger.

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Produktbeschreibungen

Kurzbeschreibung

The American Council on Exercise did a study where they found kettlebell swings to be the most powerful fat burning exercise they'd ever studied. It doubled the calorie burn of either bootcamp workouts, spinning, or power yoga. This book, simply, is a 21 day challenge, with short, intense movements, based on that powerful fat loss movement.

There are really two kinds of kettlebell books out there: The books by people who don't know anything about kettlebells, who are trying to make a fat loss workout with them and capitalize on their popularity. Those programs are stupid and dangerous. The second kind of kettlebell workout program are the ones that are designed by amazing kettlebell instructors, who want to increase your military press or get you better at turkish get ups. Those are good programs, but they aren't designed specifically for fat loss.

When the 21 Day Kettlebell Swing Challenge was originally written, it was the only really solid kettlebell program out there that was designed specifically for fat loss. Now there are others, but The 21 Day Kettlebell Swing Challenge has a unique place in terms of it's effectiveness for fat loss, and popularity. Thousands of people did the original 21 Day Kettlebell Swing Challenge in it's previous self-published pdf edition, and now it's available on Kindle.

Josh Hillis is an National Academy of Sports Medicine Certified Personal Trainer, Performance Enhancement Specialist, and Corrective Exercise Specialist. He was certified as an RKC Kettlebell Instructor in 2004, and Level 2 RKC in 2005. He was a certification assistant instructor in 2008 and 2011. He's been featured in The Denver Post, USA Today, quoted by The Los Angeles Times, and been a featured expert in Experience Life Magazine. His blog LoseStubbornFat.com has gotten over 5 million unique visitors.

Cover Design by Lais Wild

Produktinformation

  • Format: Kindle Edition
  • Dateigröße: 10844 KB
  • Seitenzahl der Print-Ausgabe: 73 Seiten
  • Gleichzeitige Verwendung von Geräten: Keine Einschränkung
  • Verlag: Josh's Garage Fitness, LLC (31. Oktober 2013)
  • Verkauf durch: Amazon Media EU S.à r.l.
  • Sprache: Englisch
  • ASIN: B00GE6JJK6
  • Text-to-Speech (Vorlesemodus): Aktiviert
  • X-Ray:
  • Word Wise: Aktiviert
  • Verbesserter Schriftsatz: Aktiviert
  • Durchschnittliche Kundenbewertung: 5.0 von 5 Sternen 1 Kundenrezension
  • Amazon Bestseller-Rang: #78.430 Bezahlt in Kindle-Shop (Siehe Top 100 Bezahlt in Kindle-Shop)

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Top-Kundenrezensionen

Format: Kindle Edition Verifizierter Kauf
Nach Absolvierung eines Basisseminars Enter the kettlebell des RKC ist dies kleine Programm der ideale Trainingsplan um den Swing zu vertiefen und zu festigen. Überschaubar, klar, einfach und mit geringem Zeitaufwand.
Sehr gute Tipps und Erklärungen mit Links zu Videos die zeigen wie man es richtig macht. Besonders das Video von Josh selbst ist sehr zu empfehlen. Dies zwar leider alles in Englisch aber nicht wirklich schwer zu verstehen. Das Programm an sich ist für jemanden der den Swing beherrscht, selbst erklärend. Lediglich ein Intervalltimer wird benötigt um die Zeiten einzuhalten oder eine große Uhr mit Sekundenzeiger.
Vom Do it Yourself lernen des Swing möchte ich aber abraten. Bin mit meiner 16 Kg Männereinsteigerkugel von Dragon Door voll beschäftigt durch die täglichen Routinen zu gehen. Der Warnhinweis des Herstellers, dass bei fehlerhafter Anwendung von Kettlebells schwere körperliche Schäden entstehen können ist durchaus ernst zu nehmen.
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Die hilfreichsten Kundenrezensionen auf Amazon.com (beta)

Amazon.com: HASH(0x92b89cd8) von 5 Sternen 64 Rezensionen
19 von 19 Kunden fanden die folgende Rezension hilfreich
HASH(0x92b92738) von 5 Sternen The Best Entry Program I've Found... 25. Juli 2014
Von J. Fitzpatrick - Veröffentlicht auf Amazon.com
Format: Kindle Edition Verifizierter Kauf
Finally! This is the entry into Kettle Bell I've been seeking! Simple and to the point. Great and useful photographs and discussion/ lectures on how to do the key exercises (there are only 3: the Kettlebell Swing, the Plank and Lunges).
The 21 day program is short enough to manage (I'm on my 3rd round) and lends itself nicely to monthly cycles (3 weeks on, 1 week off). And, most important to me, the program is systematic and builds as the days progress.
If you follow the program you commit to daily exercise of 5, 10, 15 or 20 minutes (plus, warm up and warm down). A half hour each day can do the trick. The times remain the same for all levels: Beginner, Intermediate, Advanced.
Now I'm a pretty small guy, and at age 66 not the youngest person out there, and so I started with a 12 KG/ 25 lb kettle bell - plenty for me!
21 days of the Beginner Program, a week off and right into the 21 day Intermediate Program. And now, as I type, I'm readying myself for Day 8 of the Beginner Program, now using a 1 POOD, 16 KG/ 35 lb kettle bell (the starter level for all you younger, stronger men).
And the point is: I'm making injury free (VERY important) progress. Also, be sure to consider dropping back to the Beginner Level each time you increase the weight of you KB.
And after one of those 15 minute sessions I can feel my muscles even on the Beginner Program. Good stuff.

Highly Recommended.
11 von 11 Kunden fanden die folgende Rezension hilfreich
HASH(0x92b92984) von 5 Sternen 21 day program to jump start a routine 7. November 2013
Von Chris J - Veröffentlicht auf Amazon.com
Format: Kindle Edition
Josh Hillis wrote a great 21 day program for everyone. While lots of products claim to be a one size fits all, this is not one of them. Mr. Hillis took the time to design a three tier program that welcomes and challenges people of any fitness level. It's a 21 day challenge meant to either jump start your workout routine, or to give you a break from your normal workouts.

The book contained more than just the workout schedule to follow, it included what was recent research at the time of writing explaining why and how the exercises worked. The also includes sections on how to do the exercises properly without hurting yourself.

There is a community around the book. While you might not find people at the local gym working out with it, you can find people online in message forums or on twitter. When I worked through the book the first time, I found three other people that started on the same day as I did, and we were able to push each other to do the workout. Accountability is great, even when your "workout partners" are in another country. The author, Josh Hillis, was also available on the same social media giving the occasional encouragements and congratulations, as well as answering some quick questions.

Josh Hillis doesn't write about weight loss, he writes about fat-loss, and gets results. If you're looking for a good structured program to either jump start your workout routine, or looking for something to mix it up once in a while, the 21 Day Kettlebell Swing Challenge would be well worth your time.
10 von 10 Kunden fanden die folgende Rezension hilfreich
HASH(0x92b92bc4) von 5 Sternen Still Swinging! 14. August 2014
Von Gordon O. - Veröffentlicht auf Amazon.com
Format: Kindle Edition
I paid 9.99 for this from his website almost 3 years ago.

The 21 day challenge is based on the notion that it takes 21 days to form habbits.

I started using kettlebells after a largely sedentary lifestyle using this program. I spent the time and effort on my own to learn the propper swing, and it has a learning curve without propper instruction. I used this program form home as a full time student, full time employed and family man.

The program is every day 5-20 minutes. Some people complain about its simplicity but that is where the beauty lied for me. I did not have a lot of time to dedicate to personal health and wanted to make a change. I got through the program, learnt the swing and had accomplished something much more important.

I formed a habit.

Almost three years ago I started with one 24 lb kettlebell, I am now up to a pair of 62 lb bells for swings. I consistently am in the garage 3 days a week and find my self coming back to this program once a year. There are three variations include for beginners, intermediate and advanced.

I higly reccommend this product, and would purchase it again, even at 9.99.
8 von 8 Kunden fanden die folgende Rezension hilfreich
HASH(0x92b92f24) von 5 Sternen Love love LOVED this program!! Beginners: get someone to teach you the swing first! 9. November 2013
Von Jamie Paul - Veröffentlicht auf Amazon.com
Format: Kindle Edition
This is an awesome, fun, simple-but-not-easy kettlebell program. As an intermediate lifter/kettlebell swinger, I loved doing it, and felt super strong, athletic, lean, and had an excellent conditioning level after 21 days.

Josh is a really intelligent trainer, and produces awesome workouts for fat loss!!

One caveat to beginners who wish to begin their kettlebell journey with this program: it is CRUCIAL that you get a qualified (HKC, RKC, SFG) trainer to teach you the Hardstyle Swing as used in this program. You will be doing A LOT of swings in 21 days, and your body will thank you if you learn to do it correctly from the beginning!
5 von 5 Kunden fanden die folgende Rezension hilfreich
HASH(0x92b9615c) von 5 Sternen Challenging tabata type 2 handed KB swing workout 18. Dezember 2013
Von gt surber - Veröffentlicht auf Amazon.com
Format: Kindle Edition Verifizierter Kauf
The "21 Day Kettlebell Swing Challenge" is one tough workout. It comes in "beginners" "Intermediate" and "advanced" levels. The entire 21 day challenge is the two arm kettlebell swing with warmup exercises like lunges and pushups. It is organized in tabata type intervals.

The book is well organized with instructions for the exercises, some nutrition advice, some history and some celebrities who have used KB. It does say that one may need to work up to working out 7 days a week. Advice is given as to timers and for cool down activities.

The days are varied in level of challenge with some moderate rest days mixed in with very challenging days.

Yes, I am sure that finishing this workout, especially at the intermediate and advanced levels would lead to weight loss and increased muscle mass and tone. The two handed KB swing is recognized as one of the leading exercisers for burning calories. The author cites the ACE (American Council on Exercise) in listing the 2 handed KB swing as the absolute leading exercise for burning calories.

The author also warns against starting the program til your 2 handed KB swing is perfect in form and you can do it fluently every time, He is right., If you are twisting or off balance, you could cause back injury or falls.

For those wanting a KB challenge, this is it. Just be sure you are ready and be prepared to drop a level lower than you anticipate doing it at.
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