FOUNDATIONS OF Fitness-DANIEL CONDO KETTLEBELLS FOUNDATIONS OF Fitness-DANIEL CONDO

kettlebells Definition: a cast-iron or steel weight used to perform ballistic exercises that combine cardiovascular, strength, + flexibility training. History: Weights for scales. Originally used by Russian farmers for weighing crops

Strengths : Versatility- Can combine Cardio, Strength, Flexibility, and Balance workout in one Or can focus on one aspect individually Can incorporate/modify almost any exercise Convenience- Full workouts that can be achieved at home Time-effective Not switching equipment Can flow directly into next exercise Shorter rest periods Quicker, but equally effective workouts Perfect for a busy lifestyle

Strengths : Effective- Great combination of Cardio + Strength training Static Exercises Full body Workout Constantly keeping control Activates Core Great for Metabolic Conditioning or H.I.I.T. Very high work rate Fat loss Ballistic Training Fun yet Challenging

Weaknesses : Expensive- Form is often Vital- Some complex exercises Not great for a beginners Limited- (at home) Limited to usually one weight

Expense/Availability Costs- Expensive Price goes up with Weight As cheap as $10, but generally at least $20 on just One lightweight Kettlebell You’re limited to the Weight you purchase Value and Durability Don’t “go bad” or break Look for used set Yard Sales, Thrift shops, EBay Availability- Complete Sets at Most Gyms Available at Wal-Mart, Dick’s, Sears, etc. Also On-Line on Amazon

Safety : Are they Safe?- Overall… Yes But Keep in Mind: They are made of heavy metal Be careful “Swinging” Avoid Wrist and blunt-force injuries Wear proper footwear Some Exercises are complicated and not for Beginners