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Supports are a huge factor in our goal setting work during any of my programs. Remind yourself of your goals and your why and make it happen. You have to set the time aside to get your workout done. It takes even more focus to slog it out day in and day out while you build your base fitness and build back up your strength. I know that being a beginner means it is harder to get in that gym time. It will make getting those workouts done on your toughest days much more motivating. Whatever your why, make sure you know it.
FIGURE 8 FITNESS FOR BEGINNERS SERIES
Intermediate to Advanced examples – Look into a series called Art of Strength by Anthony Deluglio.Once you know those exact goals, you need to be very clear on your why.Īre you losing those 20 pounds because you want to be able to run around with your kids easier? Feel sexier for your spouse? Or just wear your body more confidently?Īre you hitting a time goal in your race to feel confident? To lead to a bigger running goal? To show your kids how strong you can be with dedication? Perhaps something more intermediate would be appropriate for your next one.
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I think the beginner DVD’s are good for people who have never touched a kettlebell before.
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If you can put a DVD in and keep up with the instructor the first time you do it, then you’ve wasted your money. I feel that when shopping for a workout DVD, it’s essential to find one that will challenge you. Generally, a lot of the more difficult kettlebell moves are just combinations of the basics strung together differently. Sure, you’ll find more difficult moves on a more advanced DVD however, as you become more adept at kettlebell workouts, you will still do the same basic moves too. Those 3 things can get a substantial amount of additional life out of a kettlebell before moving up to a heavier weight.Īs for DVD’s, I think that the main difference between beginner DVD’s and more advanced DVD’s are the amount of time spent instructing proper form. Trying to do a move for 1-2 minutes as opposed to 10-20 reps can feel like you’re doing a whole new workout, despite doing the same movement. Move from a rep based exercise to a time based exercise. Kettlebells are an intense exercise and form should NEVER be compromised for speed or weight gain.Ģ.Decrease the amount of pauses and breaks that you take between each exercise.ģ. Don’t neglect form for speed gains though. Increase the speed in which you do the exercises. That said, there are a couple of things that you can do, short of buying another bell (which you are going to want to do sooner or later anyway.)ġ. If you feel that the kettlebell you are using is too light, then I’d be inclined to trust your own judgement. Together, they’re a killer, calorie-burning, muscle-building combination! Increase the weight for strength, increase the speed for cardio.Shift your weight from side to side to avoid banging the back of your calves while swinging the kettlebell back to your front side.Pick a weight that challenges you and work it for reps or time.Pull the bell around the outside of your leg until it is in front again and pass it through the front of your legs to the other hand continuing the kettlebell figure 8. Pass the kettlebell through the front of your legs with one hand while reaching behind with the opposite hand to receive the pass.Pay particular attention to keep your lower back from arching. Do this by drawing your shoulder blades back and sticking your chest out. Keep your head up, and maintain a flat back.Engage your abs, keeping them tight, and squat down sticking your butt back as if you’re going to sit on a stool, and pick the kettlebell up.
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