Killer Cardio With a Cannonball!

The iron cannonball that I am referring to in terms of training equipment is the ancient kettlebell. Check out the following 2 simple drills that you can implement in order to develop superior cardiovascular fitness.

1. Double-Arm Kettlebell Swings: The double-arm kettlebell swing is the base lift of the kettlebell. With this particular exercise you have the ability to develop superior cardiovascular fitness and overall conditioning with a single simple movement. The movement or particular exercise known as the swing integrates hundreds of your muscles and increases your exertion level so that you develop a high level of conditioning in order to improve your recovery, endurance, and enhance your fitness in every way possible. To perform this drill you simply will hold the bell at your groin. From here the objective is to swing the bell back and forth in an arc from between your legs up to your chest level. This is done by you smoothly and continuously flexing and extending at both your knees and hips in a continuous manner. This will create the necessary momentum in order to get the bell moving through a constant arc of motion.

2. The Full Range Double-Arm Kettlebell Swing: For this drill you will start in the same exact way as the first killer cardio drill mentioned. The only difference is that you will simply execute the hip snap motion in order to get the kettlebell moving in an arc from between your legs all the way up to above your head. You will find that the full range of motion is much more intense than bringing the bell to the chest height level. Once again this more advanced version of the swing will further intensify your kettlebell training and help you to develop a superior level of power and cardiovascular conditioning! Give it a try!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell, Muscles, Fat-Loss, and Turning Your Body Into a Work of Art!

I'm going to inform you of a way that you can transform your body into a fitness work of art! People always have questions for me about training. What is the best way to train? What is best for packing on muscle? What is the best way for me to get super-human strength? What can I do to look like Uma Thurmond or Brad Pitt? Well, I can't help you with that last one, but I can tell you what to do for you to make improvements from the neck down!

To speed up fat-loss and weight-loss you've got to build lean muscle mass. To build lean muscle mass you have to implement some level of relatively intense resistance training or strength training. The key is to do this in such a fashion as to yield an increased level of your perceived exertion. This is done by basically structuring your workouts to combine both traits of strength training and your conditioning.

To make this even easier the beautiful invention of an ancient device called the kettlebell makes this convenient. Everything that is involved with training with the kettlebell consist of many resisted movement-based lifts. This allows you to obtain the lean muscle mass, the cardiovascular conditioning, the fat-loss, and to help you transform your body into that desired work of art.

If you are waiting on something better then I will tell you that you will be waiting for a long long time. Stop wasting time and get your strength and conditioning program into gear now!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Explosive Cardio!

If you are looking for a way to gain superior cardiovascular fitness then you have got to attempt the following workout. The old mindset of "cardio" being thought of as only "aerobic in nature" is thrown out the window right here my friends. Keep reading to learn what I am talking about.

First of all, if you want to achieve REAL cardiovascular fitness then you have got to ramp up your intensity. Cardiovascular training doesn't only consist of "aerobic" training. Forget about the treadmill or elliptical trainer here my friends. For this workout you will need 2 items. You will need a set of stairs or bleachers and a single kettlebell of moderately heavy resistance. Start out the drill on flat ground with the kettlebell. Squat and pick up the bell with both hands. Next perform a series of double-arm overhead swings for 30 repetitions. As soon as you are finished set the kettlebell down and sprint up the flight of stairs or bleachers. Try to sprint a height of about 2 to 3 stories if possible. If the bleachers or stairs you are using are less than the recommended height then sprint more times. Learn to manage with what you have. This is a great kettlebell cardio workout. By combining both of these drills you stand to make some serious gains in your cardiovascular fitness.

Trust me, if you want to step up your cardiovascular conditioning then you have got to step up your cardiovascular exercise! Train hard and give it a try!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Cardiovascular Horsepower!

If you want to develop some serious cardiovascular horsepower then you will like this workout! There is no doubt that the engine of your body is your heart. The cool thing is that in order to increase the horsepower in this engine you have to work it hard. The following workout is designed to do just that.

To start this workout you will need a few things. You will need a couple of kettlebells of moderate weight. You will also need the availability of some flat open space and a couple of markers (cones or even water bottles will do). Mark off a straight distance of 50 yards. Place a kettlebell at each end of the 50 yard running area. Start out at one end of the running path by performing 50 double-arm kettlebell swings. As soon as you finish the swings drop the bell and sprint the 50 yards to the other side. Recover for a minute and a half and pick up the kettlebell at this end and repeat the same thing. Once you finish with completing a round trip (100 swings and 100 yards of sprinting) start the process over, but the second time around change up the style of kettlebell lift. For instance, maybe perform 50 overhead snatches (25 each arm) with the bell before sprinting to the other side. The goal is to perform 3 round trips with 3 different kettlebell drills before each round trip (or set of 100 yard sprints). This is some serious cardiovascular fitness my friends.

If you incorporate this little workout into your routine then I guarantee your cardiovascular fitness and endurance will drastically improve! Kettlebell training will definitely help you to develop some serious cardiovascular horsepower!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebell Swinging For Time and Reps!

I swung the 24kg (53 lb) kettlebell for time the other day. As a matter of fact I executed double-arm swings with the bell for 3 solid minutes! If you have never done this then you have no idea as to what level of cardio you are getting. It was the longest 3 minutes of my life and the next time I'm jumping it up to 4 minutes. The point being that by executing a strength endurance related movement you will yield 10 times the cardio rather than riding on a stationary bike for 2 hours.

There have been many studies done as to the amount of crossover or transfer on strength and endurance training with kettlebells to other aspects of physical feats. The transfer is amazing. Many people can perform their endurance sport with much greater ease when having the right kettlebell conditioning program in place. Volume and intensity are your 2 main variables that will yield a great amount of cardio fitness within your scope of training.

For instance, if you really want to develop superior cardio conditioning then try executing a particular lift for time. For a designated amount of time don't worry so much about reps, just start a clock and start swinging. I mentioned that I performed swings for 3 minutes and this was done not long after I had battled bronchitis for a week and a half. I was shocked at the amount of endurance I sustained even after having a respiratory infection for a significant amount of time. The other thing that I didn't tell you was that I also did a workout with the kettlebell doing overhead snatches. I did reps, but I kept strict on my rest time by giving myself a time limit. After being sick I was still able to do 90 overhead snatches in under 5 minutes! Now I'm not trying to sit here and brag on myself, I'm just merely trying to make the point that I was able to sustain a superior amount of cardio through sickness. If I can do this then there is no reason you can't.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Superhuman Cardio - 2 Drills You Can Implement With the Kettlebell to Obtain Big Time Cardio!

Superhuman cardiovascular conditioning is another way of saying ouch! You know by now that I am a huge proponent of the kettlebell and what it is capable of producing in many areas of human performance. It will put your body through a workout that will make you wish you never saw the iron beast. At the same time, you will be more grateful and more impressed than you ever have been in your life from the physical characteristics that you will be able to achieve from this ancient iron tool! Check out the following 2 drills you can execute with the bell to gain absolutely superior cardiovascular conditioning!

1. The Double-Arm Kettlebell Swing: This is the base lift of the kettlebell. It requires you to swing the bell by utilizing the hip snap. You basically start by properly squatting to pick up the bell while standing fully erect with the bell relaxed between your legs at your groin. From here you simply initiate a quarter squat flexing at the hips and knees. Once here immediately and rapidly extend at your hips and knees while building momentum up with the bell. As the kettlebell builds momentum you will be swinging it back and forth between your legs. To get huge cardiovascular gains from this drill execute about 150 swings with a moderately heavy bell in less than 15 minutes!

2. The Single-Arm Swing: This lift is performed just like the double-arm swing with one exception besides the fact you are doing this with just one arm as opposed to both. When you swing the bell with whatever hand you are using allow your arm to rotate so that your thumb points downward. As you ascend in the swing allow your hand to rotate back to the original position to where your palm is pointing down (palm;not thumb). For superior conditioning execute the same number of reps as mentioned in the double-arm swing challenge above with the exception of splitting the total reps equally to each arm. Try to complete the fitness challenge in under the same time limit.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!