Get in Shape Fast - 2 Best Strength Exercises For Women!

The best 2 strength exercises for women have to involve the burpee and the kettlebell swing. This strength workout routine is sure to get your body into shape faster than any coupled pair of exercises you will ever try. Both exercises include whole body movements and involve both push and pull related elements that add up to one mean total body combination!

1. The Kettlebell Swing: By now you may be familiar with the kettlebell and know that this ancient strength and conditioning device has been around for over three centuries. Kettlebell training has forged some of the greatest bodies in the world. The base lift of the kettlebell is known as the double arm swing. This single lift incorporates hundreds of your muscles and involves you swinging the bell like a pendulum from between your legs up to chest level. 

To execute the swing you have got to initiate a technique known as the hip snap. The hip snap is performed by you constantly and fluently flexing and extending at both your hips and knees. This allows you to create a lot of momentum in order to swing the kettlebell back and forth. This one exercise is a pulling type movement that hits all the major muscle groups ranging from your hamstrings, glutes, hips, abs, back, shoulders, and arms! There is no muscle group left untouched by this dynamic exercise.

2. The Burpee: The burpee is a body weight exercise that involves a lot of movement and requires you to utilize and control every muscle in your body to pull it off. To execute a burpee stand with your feet about shoulder width distance apart in length. Next, crouch down and place your hands on the ground in front of you. From here kick your feet back behind you bringing you into an upright push up position. Once here execute a normal push up and kick your feet back up underneath your body and stand up. All of these movements combined equate to a single repetition. There is a lot of movement here and this exercise is great for developing whole body strength in women. If you are looking for a strength toning exercise then you have found 2 right here in this article. Remember that anyone can train hard, but only the best train smart! Give it a try.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

The Jump and Swing - 2 Exercises to Make Up the Best Men's Workout Routine!

In order for you to obtain serious results from your workout routines you have got to include kettlebell swings and the jump rope into your plan. In order for any weight lifting routine for men to be successful there has to be a solid element of conditioning. The following 2 exercises provide both elements of strength and conditioning in a sound training plan.

By now you may be familiar with the ancient kettlebell unless you have been living in a cave somewhere. This ancient device has forged the greatest male bodies the world has ever known. The world's greatest athletes and strongmen have used and proven the effectiveness of this ancient tool for over three centuries. The base lift of the kettlebell is known as the double arm kettlebell swing. 

This is the "Swing" portion of your workout. This single lift incorporates hundreds of your muscles at once along with exerting you to the point of experiencing the best cardiovascular conditioning workout you will ever engage in. The double arm swing is performed by you picking the kettlebell up from between your legs and performing the hip snap in order to swing it from between your legs up to chest height. The hip snap is performed by you having to constantly flex and extend at both your hips and knees in a continuous fashion to create the momentum to swing the bell.

For the swing portion of your routine you will execute a series of 50 double arm kettlebell swings with a moderately heavy bell. Next, perform a series of jump rope for the "Jump" portion of your workout. As you start with the jump rope make sure to time yourself for an interval of 2 minutes. This 2 minutes of jumping following the series of 50 kettlebell swings will get your body into serious shape real quick. Most workout plans for men don't work because they lack the elements of both strength and conditioning. This workout doesn't have that problem my friend. Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Kettlebell Bad Woman - The Single Best Female Athlete Training Method Today!

Female athletes that are smart and driven train hard and train smart! Strength training female athletes is something that I have done for a long time. Female athletes are more prone to knee injuries, particularly with ACL injuries. Women competitors have to train intelligently and as intensely as their male counter parts.

I want to introduce to you the single best exercise for strength training female athletes today. Enter the kettlebell swing! You may be familiar with the kettlebell by now and know that it is an ancient strength and conditioning device that has been used by the world's greatest strongmen and athletes for over three centuries. The base strength endurance lift that is performed with the kettlebell is known as the double arm swing. 

This single exercise involves you having to swing the bell with both arms from between your legs up to chest level back and forth like a pendulum. This is done by you having to implement a technique known as the hip snap. The hip snap is done by you having to constantly and fluently flex and extend at your hips and knees in order to build the necessary momentum to swing the kettlebell back and forth in an arc like motion. 

This single exercise involves hundreds of muscles and helps you to build tremendous total body strength with the cardiovascular conditioning to match! This style of strength and conditioning will help you to reduce the risk of injury and take your athleticism to all new heights.

If you have not been familiarized with the kettlebell until now then get more acquainted! If you don't start to implement this training into your personal program you are only cheating yourself and holding back your progress. Remember that anyone can train hard, but only the champions train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Football Conditioning - The Single Best Exercise For Off-Season Football Conditioning!

With a game like football that requires more physical ability and overall resiliency than possibly any other sport you have got to have the best conditioning plan in place to withstand the season. I have included the single best exercise you can incorporate into your training program in order to achieve both top notch muscular endurance and superior cardiovascular fitness for football.

I would like to introduce to you the kettlebell swing. As you may know the kettlebell is quite possibly the single best strength and conditioning device around. I say this because of it's versatility and broad range of lifts that you can perform with it. However, for the purpose of this article I am going to explain a single base strength endurance lift that you can implement into your football exercise program to take your game to new heights. 

As I mentioned before the kettlebell swing is a strength endurance type lift that stimulates hundreds of your muscles at one time to help you obtain total body strength and endurance. The exercise is performed by you swinging the kettlebell back and forth from between your legs up to chest height. This is done by performing what is known as the hip snap. The hip snap is a similar movement that you would implement with any other big core lift such as standard hang cleans and power cleans. However, with the kettlebell it is more continuous. This hip snap is done by you fluently and consistently flexing and extending at both your hips and knees to create the necessary momentum to swing the iron bell back and forth in an arc like motion. This strength training and conditioning workout for football is second to nothing.

If you want to take your gridiron game to the next level then you have got to invest the time to learn about the iron kettlebell and how to swing it! Train hard my friend and remember to finish the drill!

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 Swing - The Exercise to Make Better Baseball Players!

I am going to tell you about a baseball player workout that consist of one exercise! Thats right, I said one exercise. This baseball strength training workout consist of a single hard hitting lift that will make you a better player!

I am pleased to introduce to you the kettlebell swing, or double arm kettlebell swing to be exact. As you may know the kettlebell is an ancient strength and conditioning device that is reshaping the the way americans think about strength training. The base lift that is performed with the kettlebell is the double arm kettlebell swing. This particular lift is hugely beneficial and translates over to the game of baseball in terms of specific athletic strength more than anything you will ever try. It doesn't matter if you are looking for a baseball hitting workout or a baseball pitching workout, the kettlebell swing will improve those skills in both players.

The swing is performed by you taking the bell and swinging it back and forth from between your legs up to chest level. This is done by initiating the hip snap. The hip snap is performed by you fluently and constantly flexing and extending at both your hips and knees in order to create the necessary momentum to swing the kettlebell back and forth in an arc like motion. This is where you develop superior core strength and conditioning that is second to nothing! These traits are the "bread and butter" for baseball players to have significant bat speed and arm throwing power to be effective in this age old american sport.

Improve your baseball workout drills with this hard hitting exercise. I promise you won't be disappointed at the outcome of your training. Remember to train hard my friend, but always train smart.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here: http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go to http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

The Best Strength Exercise to Improve a Baseball Player's Hitting!

If you are serious about your baseball then you know that hitting the baseball is a big part of the game. Getting better at hitting the baseball these days doesn't necessarily mean spending more time in the batting cage. The key to hitting better means that you've got to get stronger! Check out the best strength exercise I have included below to help you do just that.

The Double Arm Kettlebell Swing: The kettlebell is second to nothing when it comes to developing superior core strength and power to improve the baseball player's bat speed. This particular exercise is performed by picking the kettlebell up from between your legs and swinging it back and forth from between your legs up to chest level. This is done by implementing a hip snap that involves flexing and extending at both your hips and knees. This snapping motion creates the necessary momentum to swing the kettlebell back and forth in an arc like motion. This is tremendous in helping the baseball player to develop superior core strength and hip power. It is no secret that these muscles are just what you need in your sport in order to hit the baseball with authority!

Take the time to endure the learning curve with the kettlebell my friend. If you do this I guarantee you'll see your game improve immediately. Invest in the kettlebell and take the time to access the rest of my articles to learn what is necessary to drastically improve your game. Train hard and enjoy my friends!

To learn more about how to get good at your job or body come and visit us at: http://www.efandps.com To be one of our members and to receive more tips on INSANE BODY CONSTRUCTION please visit us at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the owner of Elite Fitness and Performance Systems.

The Best Exercises For Volleyball!

Strength and conditioning for volleyball is a must if you plan on being competitive in today's game. In order to be successful on the volleyball court you have got to have a smart strength and conditioning program set in place. I have included a great kettlebell lift here that is a basic lift when using the kettlebell and translates really well over into the volleyball arena.

The Double-Arm Kettlebell Swing: For the volleyball player looking to launch his or her game into another arena you have got to learn how to execute the double arm kettlebell swing. This particular exercise is perfect for helping you to develop a powerful core and explosive legs and hips that you obviously have to have when performing in your sport. The double arm swing is performed by you picking the kettlebell up from the ground from between your legs. 

Essentially you have to build momentum to swing the bell from between your legs all the way up to chest level by executing a hip snap motion by flexing and extending both your hips and knees. This momentum will enable you to swing the kettlebell in an arc type motion back and forth while integrating hundreds of muscles and conditioning you for optimal total body fitness. If you don't take the time to at least consider learning this dynamic lift then you are cheating yourself and your game.

If you want to take your volleyball game to the next level then you have got to adopt the kettlebell my friends. Take the time to learn and train hard. Enjoy my friends!

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!

Swimming Power - The Single Best Exercise For Swimmers is Right Here!

So what weightlifting exercises for swimmers are the best? Well, the truth is that there are many that will do the trick in terms of tuning up your swimming ability, but for the sake of this article I am only going to talk about one single exercise that will take your swimming to all new levels!

I would like to introduce to you the double arm kettlebell swing. As you may know the ancient kettlebell is taking the strength and conditioning and fitness community here in the states by storm. I guarantee you that you will never experience any single exercise that will get your heart rate up like this one. The double arm swing is done by swinging the bell back and forth from between your legs up to chest height. 

In order to do this you have to utilize your hips in a motion known as the hip snap. The hip snap is done by both flexing and extending at the hips and knees in continuous motion. This hip snap is how you create the necessary momentum to swing the kettlebell back and forth in an arc like motion. This single motion integrates over hundreds of muscles and will give you superior cardiovascular conditioning! All the necessary muscle groups that you need to function in the water will be getting tuned up with every repetition of this particular motion.

If you are serious about your swimming program then don't sell yourself short. Take the time to learn about the proper technique involved in the kettlebell swing. I'll even make it easy for you by telling you that you can access all of my other articles here for free! Train hard and enjoy my friend.

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 Swing - The Single Best Exercise For Golfers to Improve Their Game!

The basic golf swing isn't so basic! As a strength and conditioning specialist I can personally tell you that swinging the golf club involves hundreds of muscles that generate the proper force to strategically place that tiny white ball where you want it to be placed. The truth is that whether or not the ball goes where you want it to you still have to have the power and control behind it when it counts. This is where a sound strength and conditioning program comes into place!

One single exercise that I guarantee will amp up your game and improve your golf swing is the kettlebell swing. If you aren't familiar with kettlebells by now then I'm going to do my best here to get you caught up. The kettlebell originated in Russia. They have been around for over three centuries and world strongmen, athletes, and even the Russian military have used this hard hitting ancient device to build the fittest bodies in history. The cool thing is that the base lift that is executed with the kettlebell is known as the double arm kettlebell swing. 

This particular lift is performed by you swinging the kettlebell from between your legs up to your chest level. This is done by you engaging your hips in a movement known as the hip snap. The hip snap is performed by you fluently flexing and extending at both your hips and knees in order to create the necessary momentum to properly swing the iron cannonball. This one single exercise integrates hundreds of muscles (just like the golf swing) and effectively trains your body through resisted MOVEMENT which is essential for any athletic task.

Go ahead and kill two birds with one stone by getting both physically fit and improving your golf swing! The kettlebell is your ticket. Train hard my friends.

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 Training - 3 Good Surfaces You Can Lift the Iron Ball On!

If you are looking to train with kettlebells then you need to use good judgement. A TRUE kettlebell is made of straight cast-iron. If you are going to workout with one of these iron balls then you need to be smart as to where you should train. Take your workouts to new heights, but make sure you are smart about how you do it.

To start, if you are going to be executing base lifts with kettlebells such as swings and snatches then you need to know that there should be a surface and environment that is ideal for training in this fashion. Obviously if you are a part of a gym that is equipped and has flooring that is reinforced for dropping weights then this would qualify as a good surface to train on with kettlebells. The object in most cases is to not drop the kettlebell, however sometimes accidents happen. When they do you want to be smart about not damaging property or getting injured in the process.

The second best surface that I want to mention is in the grass in your front or back yard. This is a good option because the ground is soft and will easily thud and absorb the blast of the kettlebell. Kettlebell training and fitness is great, but you should always be aware of your surroundings. Your yard is also good because you can control who is around you when training with the iron bell.

The third and final surface that I want to recommend that is great for kettlebell training is in the sand. Whether you are at the beach or you want to really get some productive use out of your kid's sand box then this is perfect. The sand will definitely thud the weight of the bell and give you a great workout by you constantly having to get a good foothold in the loose texture of the ground. Utilize this environment if it is available for you. Train hard, but train smart!

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!

A Rope and a Kettlebell - One Serious Workout!

If you want to take your fitness level to another dimension then this article is just for you! All you need is a moderately heavy bell and a solid rope that is about inch to an inch and a half in diameter and at least 20 feet long. To execute this exercise drill you will need sufficient open and flat space to pull it off. Tie the rope securely to the kettlebell. Make sure you are in a place where there is nothing and no one to around to get hit by you when you are attempting this drill.

To solidly execute this drill all you have to do is start swinging the bell with the rope around in a circle. Hold the rope firmly with both arms and use your body as the pivot point of the drill. Execute up to 3 swings and let go of the rope to allow the bell to propel as far away from you as possible. Make sure that for each throw you release the bell at the same point every time. As soon as the bell hits the ground pull it with rope as fast as you can back to you. Essentially you are swinging it in a circle for 3 full rotations and letting go. Then you are immediately reeling it in, as soon as, it hits the ground. Make sure to switch directions on your rotation with every throw. This drill will significantly build your strength and cardiovascular fitness.

The key is to make sure you take precautions to not injure yourself and anyone else when you decide to implement this drill. Practice frequently and flawlessly!

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 Power - 2 Methods to Develop Strong Explosive Muscles With Kettlebells!

To begin, I want to make it clear that kettlebells aren't just used for endurance training. Let the truth be known that kettlebells are an awesome tool for building up one's endurance, but you can also obtain some great strength from the use of kettlebells as well. Check out the following 2 methods that you can apply in gaining strength in the handling and manipulation of kettlebells, and how they can also be a great supplemental tool for your strength program.

1. Getting Stronger Lifting Bells: Well one way to get better at building strength, and specifically building strength by handling kettlebells, is to get used to working out with heavier bells. You can progress and document your strength results with kettlebells just like you would with any other lift like bench-press, squats, and cleans. The key is to allow your body to adapt to the heavier load by steadily increasing the weight of the bell to get better at executing the same lift. For instance, if you are doing the overhead snatch then keep the reps low and consistent and steadily go heavier every set with another bell at the same rep count. Eventually you can further challenge yourself by adjusting the weight and reps to do more.

2. The Supplement For Strength And Explosiveness: Strength and explosiveness can be obtained from kettlebells from the first concept that I mentioned, but they can also be great at assisting you to get better with other lifts as well. For example, a lot of strength and conditioning programs use a lot of auxiliary lifts that include the use of smaller muscle groups to transition between the bigger lifts. These could include movements like bent-over rows, bicep curls, and leg extensions. One way to get more bang out of your strength and fitness program is to scrap the smaller auxiliary lifts and substitute them with something like the kettlebell swing or windmills. You will quickly find that gaining more muscular power and strength is easily brought on by the gruesome bell in this fashion!

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!

Kettlebells - 2 Exercises Women Can Execute to Get a Beach-Worthy Body!

Ladies summer is here, but it isn't too late to start getting your body into shape for the beach either for this summer or next! Kettlebells are a hard-hitting tool that can be used for you to annihilate body-fat and get you into the greatest shape of your life. Check out the following 2 exercises that I have included here to help you kick your fitness into high gear!

1. The Double-Arm Kettlebell Swing: This is a wonderful kettlebell training drill for women. If you want to develop a tight set of glutes (tight butt) and legs that look slick and athletic along with a hard flat stomach then you will like the results that you get from this challenging exercise. To begin, simply squat to pick up the bell from between your legs. Make sure your feet are about shoulder width apart in length. Next, you will want to perform the hip snap movement to create momentum to swing the bell from between your legs up to your chest level. To do this simply flex and extend at both your knees and hips back and forth in a constant motion. Make sure you keep your shoulders retracted and your arms straight. Perform 30 to 50 of these in a row with a moderately heavy bell and you will know exactly what I am talking about when I say "beach body!"

2. The Kettlebell Squat: This is a simpler exercise than the swing but is very effective for helping you to develop lean hard muscle in your hips, glutes, low back, and hamstrings. This kettlebell exercise is performed by setting the bell right between your feet. Make sure your stance is about shoulder width or slightly wider than shoulder width apart in length. Perform a perfect form squat and reach down with both arms to pick the bell up. Make sure you properly flex at your hips and knees to perform the squat. Once you ascend lock out both your hips and knees at the top of the movement. Perform every rep by picking the bell up and setting it back down. Do this continuously for about 30 to 50 reps in a row! This will certainly speed up your fat-loss progress.

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!

Real Cardiovascular Fitness - 2 Ways to Gain Real Cardio Without Running!

If you are open to achieving maximum levels of fitness and cardiovascular conditioning through other methods besides running then permit yourself to continue reading. There is more than one way to skin a cat! If you don't believe me then you need to apply the following 2 drills that I have included in this article to your personal training program.

1. The Double-Arm Kettlebell Swing: This is a base lift that you can do with the kettlebell in order to get a real edge in building hard lean muscle, but it is hugely effective in helping you to build serious levels of cardiovascular fitness! With kettlebell swings you are implementing over hundreds of muscles in your body to perform the task and the swings will get your heart pumping harder than anything you have ever tried. With every swing you utilize movements in your hips and knees to flex and extend in a forceful, smooth, and continuous motion back and forth in what is called the hip snap.

This movement is necessary in order for you to move the bell along an arc that swings from between your legs up to your chest level. As you are doing this you have to be conscious of keeping your shoulders retracted and your head up. With every repetition you have to fight against the sensation of being pulled forward. This counter-reaction will help you to build on your conditioning and forge your body into a machine that is capable of performing like a race horse with every repetition!

2. Squat Thrusts With A Jump: This particular exercise is almost as taxing as the kettlebell swings when it comes to building your cardiovascular endurance. To start this drill you will begin by standing with your feet about shoulder width distance apart. Crouch down and place your hands on the ground in front of you. From here you kick your feet back and extend your legs until you are in an upright push-up position. Next, simply thrust your feet back up underneath your body like at the start.

Finally, from this crouched position stand up and explosively execute a vertical jump from this position. All of these movements will equate to a single repetition. Your heart will be in high gear, you will sweat, and the amazing thing is that you will have not even taken your first stride into a run!

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!

Heavy Metal Cardio - 2 Kettlebell Drills to Get You Cardiovascular Horsepower!

In order to get what I like to call cardiovascular horsepower you need a moderately heavy to heavy kettlebell. I am very experienced with kettlebell training and tend to float between using a 24kg and 32kg kettlebell for the following drills. Tune in and add the following 2 drills to your conditioning program in order to achieve mind-blowing strength and conditioning!

1. The 100 Rep Snatch Challenge: This is a sick conditioning drill that is sure to test your will! If you haven't performed a significant amount of overhead kettlebell snatches then you are in for a rude awakening with this little challenge. The key here is to start with a moderately heavy bell for your personal ability. Next, the rules are that you have to be able to perform 100 total snatches in 6 minutes! This is a fairly challenging drill to overcome and takes significant practice. However, the cardiovascular benefits are off the charts! Give it a shot. Make sure that your technique is sound and that you are 100% confident in your ability before attempting this drill.

2. Swinging For 3 Minutes: For this drill you will also need a bit of experience and determination. You will also need a timer with a beeper or buzzer of some sort. Set the timer for 3 minutes and you will want to start performing the double-arm kettlebell swing for the duration of the 3 minutes. The key here is that you must swing continuously without putting the bell down. This will kick your cardiovascular horsepower into high gear! Give this a try and watch your fitness level take a big turn for the better!

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!

The Kettlebell Fat Terminator - The Swing and Push-Up Combination Totalling 400 Reps!

You may now be familiar with the very common kettlebell exercise known as the swing. This is the base lift with the kettlebell that involves the pull method in my training philosophy. This is an exercise that targets hundreds of muscles and generates an awesome production of lean muscle mass and terminates fat completely! With this article I'm going to combine a push method of 10 different styles of push-ups totaling 100 reps with 300 reps with the swing to make it a physically mind-blowing workout of 400 reps.

To start, you need to come up with 10 different styles of push-ups. If you can't do that off of the top of your head then I'll make it easy for you. Focus on weight distribution by taking one or more of your limbs out of the movement. For instance, if you are pretty advanced then simply get into an upright push-up position and lift one of your legs off of the ground and do 10 push-ups that way. To come up with another style simply switch legs. This immediately gives you 2 different styles. You can move on to do the same thing with your arms. The key is to come up with 10 different styles to do 10 repetitions with if you can. If you simply can't come up with 10 styles then you can stick to the same old traditional way. To execute the workout you want to complete 30 double-arm swings with the bell and then immediately without rest hit 10 repetitions of one of your styles of push-ups. After each combination only give yourself about 1 minute to 1 minute and 30 seconds rest.

At first, the rest time will seem too long, but you will find out real fast that about 6 to 7 sets into the workout you will wish it was longer. This is one kettlebell strength training workout that is a sure Fat Terminator!

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 Talk - A Conversation With My Brother on His Most Recent Battle With the Iron Cannonball!

I am one of two of my parents' children and I am the oldest son. So being the big brother I always took on my responsibility in making sure that my little brother would be tough enough to play the sports and be competitive with other kids his age. I did this by making sure to participate in years of physical torture and normal aggravation towards him in the role that all older brothers generally take part in, at least to some degree. This awesome job that I did in being the big brother has certainly paid off with his kettlebell training. I guess I knew all that big brother torment would eventually payoff somehow!

I had the fortunate opportunity to hangout with my "little" brother recently. I say that word "little" jokingly because now my so-called "little" brother stands about 6'2" and weighs in at about 220 lbs on average. I also made sure to take on my responsibility in keeping him interested in training his body long after the days of serious athletic competition. Well, like always, he met all the challenges and has certainly responded very well. He recently filled me in on how he has incorporated the iron bell into his personal program to achieve size, strength, and overall conditioning.

He used an approach that was rather simple, but the level of difficulty was immense. Basically, he explained that he was structuring a powerlifting type workout focusing on variation squats, deadlifts, and chest presses. He elaborated saying that he wanted to do a somewhat traditional powerlifting type workout with the inclusion of high volume kettlebell swings between every set of squats, deadlifts, and presses. He said that he even incorporated a normal progression of pyramiding working up to intense weight with the traditional lifts while still hitting the swings between every set. All I could say was WOW, as I followed up by asking him how long he was able to last. He said "as long as I could, and then I left the weight-room!" The result is that he has had an increase in size, strength, and overall endurance. Now I will always be the "Big" brother, but I may not try to aggravate him so much anymore without thinking twice. Ok, I've thought about it. He's not getting off that easy!

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!

Here was my interesting day at the pool! Aquatic workout with the kettlebell was challenging. I did 3 rounds of double-arm swings, single-arm swings, snatches, and clean and presses in the water. Ran a whole circuit of 30 reps per exercise in the water with a 16kg bell! I can handle the big bells, but trust me the water adds an entirely new dynamic!  Feel free to look over to the right and click on my facebook page link to view some other cool aquatic photos! 

The Kettlebell Snatch - 2 Huge Benefits of This Superior Lift!

You have probably realized by now that the kettlebell is about 95% of my client and personal strength program. It is a device that is superior to the rest in terms of overall strength, human performance, and lean muscle development.

To start, you are probably familiar with the kettlebell swing. The double-arm swing is challenging and the single-arm is even more challenging. Here I want to talk about the overhead snatch. You know that the snatch is an olympic lift and its singular form is similar, but varied when executed with the bell. For the purpose of this article I will be addressing the overall benefits of the single-arm overhead snatch with the bell.

First of all, when participating in a high intensity snatch it is a tremendous lift that can be utilized for explosive vertical power. Generating enough force to execute this overhead lift with a heavy bell not only adds tremendous shoulder stability, but incorporates many muscles of the core and hips to generate amazing vertical force. This is beneficial because it stimulates the nervous system to allow muscles to contract more forcefully. This immediately builds total-body power and resiliency! It hardens and toughens the body to withstand outside forces such as being able to take a hit and reducing the risk of injury.

Secondly, if you think that the double and single-arm swings are intense wait until you attempt this monster lift. Again you can engage in heavier bells to develop total power or a slightly lighter bell to build amazing conditioning. You see here the benefit of shoulder stability is still huge, but even by executing this lift with a lighter bell you will still generate cardiovascular conditioning that is unlike anything that you have ever experienced. The overall benefit is a win-win situation whether you are a regular Joe or a super athlete!

If you ask me, anyone that includes the kettlebell into their strength program isn't such an "average Joe!" Execute the overhead snatch frequently and flawlessly! Instantly engage in HARD BODY CONSTRUCTION!

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.htmlI'm Brandon Richey the Strength and Conditioning Pro!