What is included with this book?
Getting Started | p. 7 |
Introduction | p. 8 |
What Is Old Is New Again | p. 9 |
Why Use Kettlebells? | p. 11 |
Kettlebells for 50+Folks | p. 13 |
Before You Begin | p. 15 |
Getting Started | p. 20 |
The Programs | p. 25 |
How to Use This Book | p. 26 |
Designing Your Own Workout | p. 29 |
Introduction to Kettlebells | p. 32 |
Level 1 | p. 33 |
Level 2 | p. 34 |
Level 3 | p. 35 |
Powerhouse | p. 36 |
Super-Advanced Fitness and Coordination | p. 37 |
Baseball/Softball | p. 38 |
Basketball | p. 39 |
Golf | p. 40 |
Paddling | p. 41 |
Skiing | p. 42 |
Soccer | p. 43 |
Surfing | p. 44 |
Swimming | p. 45 |
Tennis | p. 46 |
The Exercises | p. 47 |
Squat Series | p. 48 |
Sumo Squat | p. 49 |
Single-Bell Squat | p. 50 |
Double-Bell Squat | p. 51 |
Single-Bell Racked Squat | p. 52 |
Side-Step Squat | p. 54 |
Deadlift Series | p. 56 |
Deadlift | p. 57 |
One-Legged Deadlift | p. 58 |
Lunge Series | p. 60 |
Lunge | p. 60 |
Racked Lunge | p. 61 |
Lunge with Overhead Lockout | p. 62 |
Overhead Press Series | p. 63 |
Overhead Press | p. 63 |
Alternating Overhead Press | p. 64 |
Upper-Body Toning Series | p. 65 |
Upright Row | p. 65 |
Shrug | p. 66 |
Bent-Over Row | p. 67 |
Bent-Over Triceps Extension | p. 68 |
Sword Fighter | p. 69 |
Floor Series | p. 70 |
Plank Row | p. 70 |
Plank Row Rotation | p. 71 |
Plank Rotation with Arm Extension | p. 72 |
Curl-Up | p. 73 |
Double-Bell Kneeling Get-Up | p. 74 |
Kneeling Get-Up & Press | p. 75 |
Rocking Horse | p. 76 |
Compound Series | p. 77 |
Arm Curl & Leg Curl | p. 77 |
Alternating Single-Arm Pull | p. 78 |
Lateral Arm Raise & Squat | p. 79 |
Overhead Press & Squat | p. 80 |
Gunslinger Curl | p. 81 |
Swing Series | p. 82 |
Double-Arm Swing | p. 83 |
Single-Arm Swing | p. 85 |
Figure 8 | p. 86 |
Alternating Swing & Catch | p. 88 |
Clean Series | p. 89 |
Basic Clean | p. 89 |
Clean & Press | p. 90 |
Warm-Ups | p. 92 |
Stretches | p. 101 |
Index | p. 122 |
Acknowledgments | p. 127 |
About the Author | p. 127 |
Table of Contents provided by Ingram. All Rights Reserved. |
The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.
The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.