Kettlebell HIIT Training in the Safety Zone

Kettlebell HIIT Total Body Workout in the Safety Zone
By: Mastery Coach Kettlebell Lady Leanne Wylet

Are you ready for a High Intensity Kettlebell Fitness Workout?

To do these exercises you can use a kettlebell, dumbbell or body weight.
Each round can be done in 5 minutes for hose days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy.

Exercises:
1 Clean to a Single Arm Squat
2. Single Arm Kettlebell Swing
3. Cross-Over to opposite side & back to other side for a Suit-Case Deadlift
4. Cross over to a Side Lunge holding a weight in front.

Kettlebell Facts: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is essential. Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe.

Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis & other muscular Skeletal conditions. High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop.

HIIT burns a lot of fat burning calories in a short period of time. When performing a HIIT interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v. The dynamics of the kettlebell reinforces uniform development of muscles, strengthen connective tissues & bones. Injuries are reduced when the body mechanics and postural alignment are not in flexion or extension when exercising. Breathing correctly is an important part of this to control the movement pattern & reduce potential for injuries.

Kettlebell are growing in popularity because they dynamically work the entire body with functional movements for strength and conditioning as well as movement, coordination & balance. Kettlebell exercise techniques utilize angular forces and movements that works with the body’s natural mechanics.

An extra bonus for doing the kettlebell swing as Pavel Tsatsouline of Strong First states “increases the number of fast twitch fibers that usually decrease with age leading to falls.” Kettlebell exercises also lend themselves to be restorative and therapeutic; making them an excellent choice for rehab therapy clinicians looking to add an effective, dynamic, and fun option to their repertoire.

There have been many claims since the early 2000s on the rehabilitative and human performance benefits of kettlebell exercise. Restoring Movement with Natural Physics Restoring, optimizing, and maintaining movement and function are central goals for Physical Therapy and rehabilitation. By using functional movements combined with physics which are natural to our body, kettlebells offer a mode of exercise with rehab applications and restorative qualities limited only by one’s ingenuity and willingness to think outside the box.

Note: Kettlebells were instrumental in my healing from the soft tissue damage from a seat belt injury. I went from a diagnosis of “permanently disabled” to “full mobility.”

I have two kettlebell certifications: Hard Style & High Intensity Interval Training. I am available as a Mastery Coach for individual, group training & accelerating your growth in the areas of wellness, fitness & relationships. As my gift to you because I know what it is like to fall through the cracks & seek answers that never seem to come offer a complimentary strategy appointment to see if what I have to offer is a good fit. Please see my contact information at MasteryCoach@protonmail.com or https://kettlebelllady.com