Killer Kettlebell Squats

A nice compliment to your exercise routine is doeing Kettlebell Squats.

It’s funny how Kettlebell squats also go by the alias of the “Killer Exercises.” But Kettlebell squats are a different breed of “killers.” Instead of doing away with us, they actually help in making us enjoy life longer by making us fit and by making us healthier and stronger.

Kettlebell Squats – Weird but Healthy

To be very frank about it, a squat is a weird or unnatural position to take. Humans weren’t meant to squat. But in Kettlebell workouts, squats are a routine part of exercising. And, surprise, surprise! When you do Kettlebell squats, you’ll notice that the benefits will outweigh any sort of inconvenience you might feel for a short time.

In a nutshell, a squatting position is really unusual, but it’s healthy, so go on and do it if you are in good enough shape to be able to do so! Start slow and build up while being mindful to avoid injury from pushing yourself into something you are not ready for.

How Healthy is Healthy?

The question of just how healthy is healthy will arise among non-believers. That’s a good attitude to take, so don’t let snake oil slither into your life. Anyway, here’s proof that Kettlebell squats are great for you:

They improve mobility, which is perfect for those with creaky bones and tight muscles

They make your lower back, legs, core, and hips stronger, more powerful for running, walking, cycling, bending, and kicking (be careful of what you kick!)

They burn calories and melt your fat

And, if you continue with your Kettlebell workouts, you can be sure that if ever they make a sequel of the movie 300, you’ll be able to audition for one of the roles reserved for one of the beefy warriors!

Hey, why not?

It’s what Gerard Butler did. He had to undergo 4 months of training, of which Kettlebells were a featured performer. 4 months of training to get a warrior’s physique! Well, of course, he also did other exercises, but without the Kettlebell routines, he probably wouldn’t have made a convincing King Leonidas.

Here’s a Demonstration of a Kettlebell Goblet Squat:

Remember what we talked about in the “Inside Kettlebell Heaven” section of this guide…

You’ll understand this well when you first get hold of a Kettlebell. When you are new to it, you’ll most likely be caught off-guard when you try to swing it for the first time: What the heck, does this funny looking iron thing have a mind of its own? Is it trying to make me turn left even if I’m trying to swing right?

So, how about it? Are you ready to pick up a Kettlebell and add Kettlebell squats to your exercise routine? Review the videos that go along with this article then pick up the whole set by subscribing to the My Fitness Nut Newsletter at Last thing, before you start exercising the Kettlebell way, check out the “Form and Technique are Crucial in Kettlebell Exercises” segment of this guide for some final but important information.

Kettlebell Ab Exercises

It's true that Kettlebell ab exercises can really burn the body fat.

Kettlebell Ab Exercises: Belying the Myth of the Unbeatable Belly

Are Kettlebell ab exercises really effective? Can they really make the belly fat go away, and bring out a beautifully ripped abdomen from what used to be flabby midsection?

Too often, people grouse about the condition of their bodies, reserving their most reproachful words for their poor belly, conveniently forgetting that their abdomen didn’t balloon on its own.

Too much indulgence in the wrong kinds of food and a lack of fat-burning physical movement are the main causes for having a huge, flabby belly. Sometimes, other reasons can be pinpointed such as hormonal problems, slow metabolism, certain types of illness; but the situations they cause are few and far in between.

The Culprit – Calories and Couch Potatoes

It’s mostly excess calories and/or being sedentary that can cause fat to build up in the abdomen. Those affected have tried to go on diets and increase their cardio, hoping to achieve those fat-burning promises made by promoters of running, climbing, and other activities that are supposed to increase cardiovascular rate, and eventually burn fat.

While there have been instances of success reported, efforts to reduce abdominal fat have been futile for the most part. That’s because diets are hard to sustain. And exercise that is wrongly done is nearly the same as not exercising at all.

Other parts of the body may become leaner, but the flabby belly just stays there, making you look like Santa without the happy, welcoming smile.

When people saw that no positive changes happened despite their best efforts, they just gave up on trying to remove the fat from their midsection. And thus, the Legend of the Unbeatable Belly was born.

Interval Training with Kettlebell Ab Exercises

But, myths and legends are not reality. The reality is, Kettlebell ab exercises can beat that fat bullying belly and make it go away. The secret lies in the fact that Kettlebell ab exercises feature the use of Interval Training. This kind of exercise utilizes fluctuating levels of exertion that give most people no choice but to burn fat.

Interval training is important because it suppresses the production of cortisol, the stress hormone that has been identified as one of the reasons for the retention of fat in your midsection. Exercising for an hour using a constant rate doesn’t make the grade. It’s got to be interval training if you want to remove that stubborn fat on your abdomen.

And that’s where Kettlebell ab exercises would do just perfect, effectively belying the myth of the unbeatable belly. So, follow along to the Kettlebell Deadlift section and rise above your limitations.

The Kettlebell Clean

The Kettlebell Clean is one neat exercise to do.

Do the Kettlebell Clean – But Don’t Let it Burn Baby

In the course of time, there are many unusual beliefs that have been promoted in the name of physical fitness, body sculpting, and health and wellness. Among these is the belief that you have to feel a “burn” with each of the exercises that you do, because if you don’t, then it means you didn’t do your workout well.


The truth is, when you do your workouts, what you should do when you experience a burn, is to ease back a bit on your exertions, because a burn is an alert coming from your body that a possible injury is inching its way to happening, and making a mess of your muscles.

Fortunately, with Kettlebell workouts, there are exercises that are good for keeping muscles tidily toned. One of the more prominent ones for doing so is the Kettlebell clean. To understand more fully, let’s discuss muscle burns first.

Lactic Acid Sends a Burning Message

Have you ever tried exercising regularly? If yes, there’s a good chance that gym instructors, fitness trainers, health and wellness gurus, and even your couch potato friend that you dragged like a wet bag of fertilizer to the gym to be your spotter, have probably screamed at you to “feel the burn!” – inspired no doubt by your sweaty, wide-eyed, panting look of pained desperation for more oxygen and rest.

The truth is, instead of thinking that a burn should motivate you to go harder and faster and to do more, you should start feeling concerned when you start feeling a muscle burn. That’s because a burn is a reliable sign of muscle fatigue starting to make its ugly head seen.

In response to this fatigue, your body produces lactic acid. No, it’s not the same thing that lactating mothers feed their babies with.

Lactic acid is what your body uses to inform you through a burning, heavy feeling in your legs or whatever part of your body has been receiving the most pressure during your exercise, that your muscles are already tired, and could you just give everyone a short break?

Ignore this plaintive plea from your muscles and they’ll hit back with a vengeance: how about a week of being sidelined with sore muscles and even a high fever?

Demonstration of the Kettlebell One Arm Clean:

The Kettlebell Clean and Your Muscles

It’s a good thing that Kettlebell exercises such as a Kettlebell clean are not recommended to be done until you feel that pesky burn. In fact, if anyone tells you that you should, you could hand over one of your Kettlebells to them and tell them to go knock their head with it.

Seriously, do not do a Kettlebell clean to the point of muscle fatigue. Your forearms and your shoulders, which are the primary movers involved in a Kettlebell clean, should not hurt.

Don’t listen to anyone who insists that a Kettlebell clean is meant to make your forearms harder and more sinewy. While it is true that a Kettlebell clean can be fat burning and endurance building, as is the case with other Kettlebell exercises, it doesn’t have to be so rough and tough in execution that you start thinking of Boris and his comrades and wishing they had never thought of converting a crop weighing tool into a piece of fitness equipment.

Remember, when in doubt about how to do a Kettlebell exercise properly, just refer to the Kettlebell workout videos that you get when subscribing to the My Fitness Nut Newsletter found at the top of Simply open the page with the Kettlebell Videos on it and scroll down until you see “Kettlebell Clean”. Next, we’ll cover doing the Kettlebell Windmill which you will also find on the videos.

The Kettlebell Snatch

Make it happen with a Kettlebell snatch.

What comes to mind when you hear the word “snatch?” If you say you think of a rough, fast move that takes away something from where it originally was, then you’ve got a good grasp of the typical definition held by many people.

Kettlebell fitness enthusiasts however, would most likely think of something else when they hear the phrase “Kettlebell snatch” and that is: totally powerful, full-body exercise.

You can get rid of approximately 300 calories during a 20-minute snatching session; maybe more depending on your body type. That is equivalent to the calories you expend running for 20-25 minutes at a speed of 6 minutes per mile.

What Happens During a Kettlebell Snatch?

Falling in love then getting engaged is nothing new. In fact, it’s considered as the normal turn of events. But it’s the reverse with doing a Kettlebell snatch because what happens is that, first, you engage yourself in the activity, and then, you fall in love with doing the snatches.

This will happen when you realize all the benefits that you get from such an engagement, you’ll want to do it over and over again.

A Kettlebell snatch features some advanced movements…

When you assume the partial squat position, and you swing the Kettlebell in-between your open legs, you are using your:

  • Biceps – the front muscles of your upper arms
  • Erector spinae – the lower back muscles
  • Gastrocnemius and soleus – the back of your lower legs
  • Abdominals – the stomach or core
  • Gluteus maximus – the butt
  • Hamstrings – the muscles in the back of the thighs
  • Quadriceps – the muscles in the front of the thighs
  • Latissimus dorsi – the large, triangular muscle in the middle of your back
  • Rhomboids – the muscles between your shoulder blades

When you stand up, bringing the Kettlebell with you, you are primarily using your hips.

Your hamstrings, back muscles, and shoulders are still involved, of course, but it is your thrusting hips that provide the power or momentum when you raise the Kettlebell.

If you don’t thrust your hips forward, you risk losing balance and falling down because of the weight of the Kettlebell that’s being raised in an arc by your arm.

Secondary to your hip movements is the support of your gluteus maximus. Your butt muscles tighten up when you thrust your hips, and that’s why when you do a Kettlebell snatch, you end up looking sexy from the shoulders and all the way down.

Demonstration of the Kettlebell Snatch:

Safety Tips When Doing Kettlebell Snatches

If you’re not careful, it’s not that hard to get injured while doing a snatch. To help to avoid injuries, always observe these fundamental tips:

  1. Make sure your hands are dry, not sweaty, because a good, firm grip is essential to do proper Kettlebell snatch.
  2. Make sure that the size or weight of the Kettlebell you are using is appropriate to your fitness level and gender (see “The Kettlebell Saga: From Farmers to Fitness Nuts” for details).
  3. Do not hurry in jerking the Kettlebell from the ground, especially if you are new to exercising with Kettlebells. Follow the “easy does it” rule. You can increase the speed of your movements after you get used to handling the weight and movement you are doing.
  4. Maintain the straightness of your wrists during the “catch” part of the snatch, and make sure that your arm is extended.

A Kettlebell snatch makes use of both speed and full body coordination. You can be tempted into going faster and faster, but, again, do your best to do the snatch with moderation until you master it. Your body will thank you for it.

Remember that you can always get the full set of Kettlebell Workout Videos, the ones that go along with the information we’re sharing with you here, when you subscribe to the My Fitness Nut Newsletter at In the next article, “Keep Your Muscles Toned with the Kettlebell Clean” (also included in the videos) will give you the next step in developing your own personal Kettlebell workout routine.

Kettlebell Workout Routine

It's time to start getting into your Kettlebell workout routine.

Iron Man Suit or a Kettlebell Workout Routine?

Robert Downey, Jr. sure makes it look easy. And no, this is not about the way he hopped back into the limelight and resumed being a much admired Hollywood actor after nearly wrecking his career and personal life. Some guys have all the luck, as Rod Stewart sang, but that’s neither here or there, as far as this article is concerned.

Actually, what we’re talking about is part of the way that Robert Downey, Jr. portrays Iron Man, especially the way he makes wearing that suit or armor look like he’s wearing air, meaning, it just looks so light to wear… even if it isn’t.

Sure, it’s not really a technologically-advanced suit of ultra high carbon iron and steel hybrid alloy that he wore in the Iron Man movies; it’s just a movie costume, after all. But suspend your disbelief for a while and imagine a real guy with the same height and build of RDJ moving around in a real cumbersome suit of armor. Never mind if it’s got high technology powering it, it’s still an iron and steel hybrid alloy suit, just the same.

Now, imagine yourself geared up in Iron Man’s suit. And, imagine yourself wearing that same armor for a few hours. Would you enjoy it? Or would you end up complaining that it’s just too much of an imposition, it’s dang heavy, and you’re not some superhero?

Yeah, we thought so too.

So, when you start your Kettlebell workout routines, and you find the going challenging, just think of Iron Man and his suit of armor and be glad that you’ve got your Kettlebell routines instead of that costume.

Swinging Kettlebells, doing a Kettlebell squat, a Kettlebell press, or just about anything connected with exercising using that fitness equipment made out of iron or steel has got to be way more manageable and enjoyable than clanking your way through life wearing a suit of armor.

In other words, while you need to condition your mind so that you’ll be prepared to be challenged by Kettlebell routines, you also need to remember that those workout routines can be fun and totally engaging!

Tips to Have a Fulfilling Kettlebell Workout

Are you the sedentary type who just got it into your head that Kettlebell workout routines would be nice to do because your friends are all talking about it, and you’d best try it out too so that you won’t feel out of place when they swap stories about how they’re “kettlebelling” their way to being mean and lean?

Are you a weekend warrior who knows something about exercise, and why it’s good for you, and why you should exercise more aside from the weekend jogs you do, if you could only find more time or motivation to do so?

Are you a total newbie to working out? Does the mere mention of the words and phrases “metabolism,” “muscles,” “moving properly,” and “minding your technique and form” make you gulp out of nervousness?

Wherever you may be on the fitness scale right now, you can have a fulfilling time doing Kettlebell routines. Just make sure that 1) you have a clean bill of health before exercising with Kettlebells, and 2) you keep the following tips in mind:

Kettlebell workout routines require your full attention. When you exercise with Kettlebells, you cannot just rely on movements done by rote.

When you use a treadmill, you can continue moving even as your attention is on what’s showing on your TV. There are even some people who are able to read a newspaper or magazine while on the treadmill (depending on the speed and incline being used, of course).

On the other hand, if your attention is diverted when you are using Kettlebells during a workout, you run the risk of getting injured.

Kettlebell routines are not only for cardiovascular strengthening and for developing endurance through building muscles; they are also meant to improve balance, flexibility, and mobility.

As such, you always need to make sure that your form and technique do not place you at a disadvantage while training. This means you must pay attention to positioning your hip properly, as well as maintaining your balance.

Be Clear on Your Reasons for Doing Kettlebell Workouts

Get it clear in your mind what your goal is for using a Kettlebell. Sure, the general goals are fitness, and health and wellness. But what about your own specific and primary reasons?

Review some of the possible reasons, as given below. Keep in mind that these may not be the only reasons for you wanting to go on a Kettlebell workout. The thing is, when you know what your specific or primary reason is, then it is easier to determine which routines would be best to use, in order of your goals.

  • Do you want to lose fat?
  • Do you want to develop cardio endurance?
  • Do you want to improve your balance?
  • Do you want to work on your flexibility and mobility?
  • Do you want to build lean muscle mass?
  • Do you want to improve your focus or concentration?
  • Do you want to lessen your susceptibility to getting stressed?

Make sure that you use the correct size of Kettlebell, depending on the exercise(s) that you will do.

Check your planned workout area and see to it that it is clean, with enough room for your maneuvers while doing your Kettlebell routines and that it is free of clutter or any kind of objects that are not relevant to your workout.

Don’t forget to get your instructional videos ready. These videos are the ones that come with your free subscription to the My Fitness Nut Newsletter found at the top of

Ensure that the videos you want to use are in queue so that you can clearly watch them. Remove any obstacles that can obscure or block your view because you might miss an important part of the instructions.

Warm-up properly before you start doing the exercises. In the same way, you should also cool down after you are done with your Kettlebell workout routines.

Other Kettlebell Workout Routine Considerations:

  • Familiarize yourself with the language used with reference to Kettlebell workouts, so that you’ll be able to do the exercises competently:
  • Intensity – this refers to how much weight you will be targeting, or what is the heaviest weight that you want to use during the workout.
  • Reps – this means repetitions, or how often you repeat certain moves or exercises
  • Sets – this refers to the number of reps that you will do within the workout, with no rest-time factored in.
  • Intervals – these are when you do as many reps as you can under a specific time limit. Intervals are good for pushing the importance of cardiovascular endurance to the forefront of your workout.
  • Gear – these are materials that are necessary for the Kettlebell routines that you will do. These include:
  • Appropriate workout attire
  • An exercise mat (as needed by any particular exercise)
  • A stopwatch or timer (as needed by any particular exercise)
  • Kettlebells of the correct size and number
  • Kettlebell demonstration videos

We’re now getting deeper into our Kettlebell exercises, so make sure that your workout area is already prepared before you precede with your Kettlebell workout routines. In the next article “Kettlebell Swings: Doing It Like Elvis”, we’ll work on one of the more popular exercises called the Kettlebell swing.

Seeing Kettlebell Benefits

In no time you'll start seeing Kettlebell benefits.

Read Along and Enter Kettlebell Heaven

Now that you’re in the proper frame of mind, let’s enter Kettlebell heaven, where many old school methods and ideas concerning fitness, fat burning, and muscle building get shoved out of the window.

For real. For good.

Kettlebell training is innovative. As was earlier mentioned in the Introduction of this training guide, a Kettlebell workout is focused on making the best use of time to strengthen your muscles and bones, firm up your core, and give your cardiovascular system a thorough boost.

One of the best parts of such training is that you can achieve your goals by working out with Kettlebells in only twenty to thirty minutes, at least three to four times a week.

When you’ve already got the hang of Kettlebell swings, Kettlebell snatches, and Kettlebell squats, you’ll probably want to go through your exercise routines for the whole week, but that’s another story altogether, and will be discussed in another chapter.

Anyway, when you choose to get fit through Kettlebell exercises, there’ll be no more huffing and puffing like the Big Bad Wolf on the treadmill for one hour or more, just to reach the best metabolic rate sufficient to burn calories.

When Doing Kettlebell Training There Will be No More…

No more pumping your legs up and down over and over on a stationary bike, as if you were trying to cycle your way to and through China.

No more dreading the weights that you’ll have to lift, worrying that you’ll need to make the weights go heavier and heavier until failure, because if you don’t add to the weights as your sessions go by, you’ll just be wasting your time.

No more of those aggravating concerns. Instead, you will be doing twenty to thirty minutes of a power workout – then that’s it!

Twenty to thirty minutes 3-4 times a week; think about it.

That’s about the time it would ordinarily take you to watch your favorite sitcom, assuming you can stand watching even the advertisements, while your life as a couch potato silently scrolls on by in the background.

When you decide to train with Kettlebells, you’ll be able to make one of the best uses of twenty to thirty minutes of your life and each day that you pick up a Kettlebell you’ll repeat that.

We call working out with Kettlebells as Kettlebell heaven because Kettlebell training involves getting into a determined but relaxed state of mind in order to reach your ideal physical fulfillment.

Solid Kettlebell Training Benefits

Now, we already know in a general sense that a Kettlebell is really advantageous for us. We know that working out with a Kettlebell is great because it combines both weight training and cardio. But are there any other advantages?

What are the other Kettlebell benefits that we can look forward to?

Kettlebell training can ensure that you won’t need to shell out exorbitant amounts of money to buy gym equipment that in all probability will be sold second hand for cheap or just moulder away, collecting dust and rusting silently in a corner of your home before collapsing into a pile of junk.

This will never happen with Kettlebells for the simple reason that they are cheap!

Besides, when starting out, you will only most likely need to buy one Kettlebell. You read that right. Just one initially and it’s good, because they don’t come in matching pairs, unlike noisy lovebirds that always do. (Note that a Kettlebell is quiet and all it thinks about is how to get you fit chop-chop!)

It’s your choice whether to buy different Kettlebell weights immediately (this will be discussed in the next article), or to go slow and buy one at a time.

Kettlebell benefits include exercising your mental muscles, as well as your physical ones, because while working out with Kettlebells, your mind will be busy thinking of ways to keep the workout safe and efficient for you.

You’ll understand this better when you first get hold of a Kettlebell. When you are new to it, you’ll most likely be caught off-guard when you try to swing it for the first time: What the heck, does this funny looking iron thing have a mind of its own? Is it trying to make me turn left even if I’m trying to swing right?

Don’t worry! First of all, Kettlebell exercises don’t require Mensa membership. They’re not that hard to do.

Second, the 22 demonstration videos that accompany this guide will show you the exact moves you need to do, the exact form that you need to adopt, and the techniques that would lead you to achieve your fitness and health and wellness goals, so, it’s all good!

Kettlebell Training Works 8 Major Muscle Groups

Kettlebell training will maximize the use of all of your eight major muscle groups instead of just one isolated muscle per session. Imagine your abs working harmoniously with your back, your shoulders, your arms, your chest, your calves, and your thighs, and even your butt!

That’s the Kettlebell Benefits We’re Talking About

Yes, Kettlebell benefits also include enabling your butt to finally take center stage with your abs at the same time! No longer will you worry about the indignity of having ripped abs in front, but a sagging or flat butt at the back.

Think of yourself looking gorgeous in a body-hugging tee, and even more gorgeous in a well-fitting pair of jeans that proudly show off a well-developed butt! Cheers for Kettlebells!

Loving those Kettlebell benefits yet? There’s more!

When you regularly work out with Kettlebells for about a month to a month and a half, you’ll be able to train your body how to properly move and this will go a long way to help you handle basic, functional movements in your daily life.

If you’re the type who frequently (by accident) bumps into objects that you encounter or pass by, or if you find yourself unable to carry bags of groceries without feeling worn out, then training with a Kettlebell benefits you because you will be able to build up strength, coordination, flexibility, and balance.

Go Solo or Get a Trainer with Kettlebell Certification?

The inherent beauty of Kettlebell training is that you can have a choice of training solo, or getting a trainer who has passed a Kettlebell certification program.

When you have access to training or instructional videos, like the ones provided as accompaniments to this guide, then it is possible to begin training on your own. The basic information that you would need to get started is covered in the articles that follow while the videos demonstrate how to do the exercises, paying particular attention to correct technique and form.

When you start having an interest in more advanced moves, then it could be a good idea to think about getting the services of a professional instructor who has gone through a Kettlebell certification program.

A Kettlebell certification program qualifies the trainer to give professional-level training. There are numerous Kettlebell instructor training courses that can be availed of, to eventually acquire Kettlebell certification. This certification is proof that an instructor has gained expertise and is qualified to provide new Kettlebell students and or enthusiasts with the kind of training that can help them in working towards athletic level conditioning.

In the next article I’ll talk a little bit about the origin of Kettlebells and different types of there are. If you already have a Kettlebell or set of and are happy, you can blow past this next article titled “The Kettlebell Saga: From Farmers to Fitness Nuts” or read it for entertainment and some good information. After that, we’ll move on to Kettlebell training workout routines and begin reaping the benefits we’ve been talking about here. Isn’t it time to start getting your own little piece of Kettlebell Heaven?

Pump Muscles with Kettlebell Exercises

Kettlebell exercises are dynamic for burning fat.

Get Rid of Body Fat and Pump Up Your Muscles with Kettlebell Exercises

If everyone who uses a Kettlebell – trainers, fitness champions, celebrities, pro athletes, and even Kettlebell workout neophytes – ever got together, their sheer number would motivate anyone to try Kettlebell exercises and eventually become a Kettlebell devotee.

Whoa, Nelly! A devotee? Isn’t that claiming a bit too much?

No, it isn’t. In fact, Kettlebell devotees do exist, and are found in various parts of the world, from all walks of life.

Many who perform Kettlebell exercises look back on the day they first discovered the beauty of doing a Kettlebell workout, and pat themselves on the back knowing fully well that they deserve to congratulate themselves for making a good choice. They made the smart decision to use an effective fitness tool that can trim the fat and pump up muscles in just one go.

Why Kettlebells Rule

Okay, let’s admit it this early. Kettlebells, those homely looking things, will never win a contest for best-looking exercise and fitness equipment. They’re relatively small, squat, and dumpy, compared to those buff-looking barbells and sexy dumbbells.

They’re not as slick as the slim and proud-standing treadmills, not as imposing as the mufti-functional home gym machines, and definitely not as cool looking as the ellipticals, bikes, and rowers.

They’re not even as imaginative as the good ole’ trampolines that call to mind those carefree childhood days when it was great fun to jump up and down on the trampolines, going higher and higher, scaring the heck out of ourselves, and nearly giving granny or mom a coronary.

So, all that being said…

What’s So Great About Kettlebell Exercises?


As far as looks are concerned, Kettlebells may not be impressive – imagine handles on a cannonball or maybe a medium sized round handbag made of cast iron – but when it comes to performance, a Kettlebell can, and will, blow your socks off.

Kettlebells Combine Cardio and Weight Training

Sure, sure, treadmills give you an awesome cardiovascular workout, but have you ever tried lifting a treadmill to develop muscular strength?

As for weightlifting equipment, of course they build up your muscles, but in all probability, you’d have to go pump while running around (see the logo) like a frenzied Tasmanian Devil on steroids, if you even want to simply approximate the cardio benefits that come from doing a Kettlebell workout.

It’s a no-brainer. Why have separate cardiovascular and weight training workouts, when doing Kettlebell exercises can give you the benefits of both in the same exact workout routine?

A Kettlebell is like a maestro skillfully leading an orchestra that is made up of your core, your back, your legs, and your arms.

Like the fitness virtuosos that they are, Kettlebells coordinate your body’s major muscles during your workout, increasing your metabolic process, burning fat even as you build muscle strength.

Awesome is too tame a word for getting such advantages through the use of only one in-expensive fitness tool.

Dumbbell vs. Kettlebell Exercises

Dumbbells are great for spot toning, but if you want a total fat-blasting and muscle building workout for your body, it’s got to be a Kettlebell workout for you.

Visualize these words: Total… Body… Workout

That’s what this “Burn Body Fat Kettlebell Training Guide” gives you. Not just a promise, not just a hope, not just a possibility. This fitness guide shows you the reality that’s to come, that’s to happen in your life when you start doing, and going on with our Kettlebell exercises.

Remember, this guide comes complete with 22 instructional videos that will take away the mystery about how best to use Kettlebells in order to get:

  • A healthy cardiovascular system
  • A strong back that can withstand pressure
  • Arms and legs that are sculpted
  • Increased metabolism that’s fired up to levels which encourage weight loss to happen the natural way
  • A healthy core that protects your vital organs reliably and efficiently; six pack abs.

Take a Cue From Arnie

Arnold Schwarzenegger, former action star, politician, businessman, and body builder, was a progressive thinker, an inspired visionary who saw the directions that life would go, way ahead of his time.

No, wait, this is serious. Really.

Okay, he might not have foreseen the way that controversies would dog his private and public life, but setting those matters aside, you’ll have to add that his dedication to keeping fit, and his determination to make bodybuilding – which used to be considered as a weird way for conceited men to show off their excessively developed muscles – a major part of mainstream physical fitness. Health and wellness was something that stood out in the 1960s to the 1970s.

Arnie started out with barbells and weight training, and the rest is history, as we all know it. He took care of his body, and his body took care of him, acting as his ticket to Hollywood, and opening doors that led to the worlds of politics and business.

Arnie had the right idea. Take it from him. Use the opportunities available to you and sculpt and tone your body and make yourself stronger. If Arnie had his barbells, you have your Kettlebells.

Degrees of Engagement – Bodybuilding with a Kettlebell

As is the case with other bodybuilding exercises, a Kettlebell workout has degrees of engagement that you can gradually get into. No one’s expecting you to suddenly lift up a Kettlebell and start swinging it around like the way Thor mightily does it with Mjölnir, his devastating hammer. And no, you don’t have to buy a Thor costume or any kind of superhero outfit to use while working out… but, on second thought, if it gets you motivated, why not, eh?

Yep, no one’s expecting you to be the Kickass Kettlebell Kid of the Century…

But, you are expected to eventually understand the differences between technique and form, as well as appreciate why knowing such differences can lead you to your success.

You are expected to eventually learn how to enjoy the challenges that come your way, in the form of the 22 Kettlebell exercises that are clearly presented in the demonstration videos that accompany this guide.

And, you are expected to keep in mind the importance of knowing how to align your spine and keep your hips properly positioned as you do a Kettlebell workout.

Don’t forget: safety first!

So, are you ready to trim the fat and pump up your muscles? Great. Read through the rest of “Burn Body Fat Kettlebell Training Guide”, get access to all 22 Kettlebell Exercise Videos by subscribing to the My Fitness Nut Newsletter at the top of and then bring on the Kettlebells and let’s get started!

Dumbbell Training

Start muscle building with the Ultimate Dumbbell Training Guide.

Tired of bodybuilding gimmicks that never produce muscle mass?

Tired of taking fat-burning supplements that never do anything but burn a hole in your pocket?

We’ve all been there and we know it can get very frustrating.

But all is not lost. In fact, we have just the solution for you!

Our time-tested bodybuilding system is designed to help you build powerful muscles with the use of highly effective dumbbell exercises. And that’s not all. We’re also including 52 instructional videos to go with this system to ensure that you have all the know-how you need to achieve your goal.

Yes, you read that right! 52 instructional videos yours for the taking to help you attain the sculpted body that you have always wanted!

The excuses of not having enough time, of not knowing where to begin, of not being sure about which of your muscle groups should be targetted – these questions are now irrelevant. With this bodybuilding system, you’ll not only create time for your workouts, you’ll also be guided through every major aspect of the workouts.

The enclosed article set gives you a very clear idea of what muscles groups to target and how to target them to get optimum results. And this is just the dumbbell exercise articles we’re talking about. If you include the 52 dumbbell workout videos, you get a complete package that’s capable of helping you achieve the body you only dreamed about. The dumbbell exercise videos give you visual demonstrations and instruction of the exercises.

Imagine having a personal trainer at your command – one that will pause, repeat, stop, and forward instructions tirelessly and endlessly all depending on your needs!

The 52 intensive instructional videos not only demonstrate as a whole each of the dumbbell exercises included in these articles, they also give you step-by-step instructions on how you should do every single one of the dumbbell exercises, in crisp and clear audio and video.

There are dumbbell exercises for the most special parts of your body that get exposed to the scrutiny of the world such as your arms, back, and legs. And when you follow these exercises to a T, you’ll never be embarrassed about your body ever again.

Here’s a glimpse of how you’ll benefit from using this bodybuilding system:

Your Arms

Whether you prefer them lean and muscular, or bulky and muscular is your choice. You can choose how you want your arms to look by simply referring to your guide to see which relevant muscles to target, and then work away on them, following the instructions provided in your videos!

Your Back

Your back’s strength is a dead giveaway of the level of control you practice in your life. With our specifically created dumbbell exercises, you will have a strong and solid back in no time.

Your Chest

Get that barrel chest that looks as if it’s going to rip the front of your shirt apart! Strong arms always go best with a strong chest, so grab the opportunity to heighten the development of your chest with our muscle building plan!

Your Legs

Show off that wonderful pair of steady legs with rock hard muscles supporting your whole muscular frame with pride! Our dumbbell exercises for the legs will get your legs pumping hard and become firmer and stronger with each passing day!

Your Shoulders

Ever wanted to come up with a highly confident shrug that says you’re a definite hottie that knows what you want and won’t stand for any crap getting in the way? Our system will give you the opportunity to develop the very muscles in your shoulders that will make them stronger, firmer, and irresistible to look at!

Now’s Your Chance — Take It

Never before has the chance to take full and total control of your muscle building plan been made this available.

Why be content with only one singular bodybuilding workout when you can laser target your arms, back, chest, legs, and shoulders to maximize muscle development and build-up power where you want and need it the most?

Why limit yourself only to focusing on just a section of your body, and neglect the rest when you can combine the specific dumbbell exercises that you want to use to convert your body form into a powerful muscular precision sculpted machine?

Remember, it’s not just a set of instructional articles and it’s not just a set of videos!

When you put it together, it’s a complete bodybuilding dumbbell workout guide created to satisfy your need for getting the kind of strong, healthy, and fit body that you want. So, don’t let get anything get in the way of achieving your dream body because you can do it using this step-by-step process.

Can you do this workout? YES!

Will it help you achieve your fitness goal? Absolutely!

Will you do it?


Here and now is where you’ll be able to get a complete dumbbell muscle building workout system that will teach you everything you need to achieve your goal. It comes with 52 intensive dumbbell workout videos that you will want to watch, follow along with and replay over and over again until you have them committed to memory.

Don’t pass up on this opportunity. Don’t doubt your ability to build fantastic muscles in all the right places. Start using the “Ultimate Dumbbell Training Guide”, subscribe to the My Fitness Nut Newsletter at the top of to get all 52 dumbbell exercise videos and start using them along with the guide now. It may very well be one of the best investments you’ll ever make in yourself. Others will likely agree.

Dumbbell Leg Exercises

Get started doing dumbbell leg exercises and you will notice the difference.Doing Dumbbell Leg Exercises Because Strong, Shapely Legs are Sexy

After going through our dumbbell chest exercises in the previous article it’s time for us to talk about dumbbell leg exercises and what these exercises can do for the lower part of your body.

Do you remember the Hollywood action star Jean Claude Van Damme? You know, the “Muscles from Brussels” who used to be a ballet dancer too? (Yes, strange things happen in this universe). Van Damme’s a great proponent of working out and obviously, to get the kind of leg power that he has which propelled him to fame and fortune, he must be.

The dumbbell leg exercises we recommend for you are not meant to turn you into another Van Damme, of course (although if and when it happens, it happens).

What it will do is to target your upper, lower and inner thigh muscles, as well as your calves or calf muscles.

Leg exercises are important because the sad fact is that bodybuilders tend to focus mostly on their upper body, forgetting the lower part of their body, and this has the effect of making them look like Johnny Bravo. So, unless Johnny Bravo is your ideal, better start working on those leg muscles pronto!

Dumbbell Leg Exercises – Challenging But Fun

Leg workouts at home can be quite challenging. You’ll hear everywhere that using barbells for squats and other leg exercises are difficult to do at home, or even next to impossible. Well, we’re here to tell you that it is NOT impossible. On the contrary, you might even find it quite easy, and have fun doing it at the same time.

Before doing dumbbell exercises, remember to stretch your targeted muscles to avoid cramps. Directly after working out, do the same routine to lessen the sore and tightness, to loosen up that heavy feeling.

You must remember that doing leg exercises using dumbbells needs a lot of concentration and energy. Always maintain good posture; straighten your back, and brace your core.

Give your legs a rest for about 4-5 days before using them again for another workout routine. Quality is better than quantity. Don’t train to failure, do your best to maintain your posture, if it starts deteriorating, meaning if you feel like you’re turning into a camel with several people on top of you, stop, get some rest, and resume only when you’re feeling much better.

Only add weight to each of you dumbbell leg exercises when you feel that you are able to perform more. Forcing yourself might risk injury, thereby affecting your overall dumbbell workout.

Doing the Dumbbell Leg Exercises

Here are our recommended dumbbell leg exercises, and a brief on why these are great to do for your muscle mass building program:

  • Dumbbell deadlift – the dumbbell deadlift has been, for years, the most feared exercise for casual and expert bodybuilders (depending of course on how heavy the weight being lifted is). Curiously, it has also been praised for being efficient in developing your strength and in excellently building mass. To do this exercise, all you would need are a pair of dumbbells and clear space. The dumbbell deadlift targets the hamstrings. Other muscles called into action with this leg exercise are the inner thigh, the glutes or the rear of the hips (less glamorously aka as the butt), the upper and middle back, the upper shoulder, the waist or abs, the obliques or the sides of the waist.

  • Dumbbell split squats – dumbbell split squats are a cross between the squats and the lunges, meaning, you have one foot forward of the other to do split squats instead of having both feet parallel while doing squats. The exercise specifically targets your quadriceps and evenly activates about every other muscle in your lower body like the hamstring on the front and the back of the thighs, and of course, the gluteus maximus (yes, it’s still your butt).

  • Dumbbell squats – dumbbell squats may look like a beginner’s exercise, this is true, but its efficiency has proven itself otherwise, particularly in developing the quadriceps muscles of the thigh, the calves, the lower back, the hamstrings of the back of your legs, and again, the gluteus maximus. Since the weights are held on both sides of your body instead of up on the shoulders, it’s a easier to maintain your composure, meaning you’ll be able to finish your reps and sets with less of a chance of getting injured.

  • Dumbbell lunges – dumbbell lunges are intermediate exercises that work several muscle groups at the same time. Using dumbbells for lunges greatly increases the benefits of getting a total lower-body workout, while requiring only a pair of dumbbells and a small area to work in. It’s very effective, and a great alternative to the standard leg machines, possibly even better. Dumbbell lunges target the transverse abdominus, medius and minimus, quadriceps, obliques, and the now famous gluteus maximus.

Working Towards Your Goal With Dumbbell Leg Exercises

Whether you’re a man or a woman, the goal is for your body to look good and be in great shape. You have a freehand in which exercise you want to do, but if you’re going to focus on your leg muscles you should limit yourself to only one or two days a week.

Mix up your dumbbell workouts and combine all the exercises above. You can even add in any of the 52 dumbbell exercises on video that you’ll receive when you subscribe to the My Fitness Nut Newsletter. See the top of for information.

Just remember not to do the said exercises to the point of failure, meaning don’t overexert yourself. Finish one exercise after another, rest, and then move on to the next one. As time goes on you’ll be able to master each exercise in terms of how to do it and maintain the proper posture to avoid risk of injury.

Dumbbell exercises for your legs do not only affect the lower part of your body. As you have read and will experience for yourself once you watch our exercise videos. They have a secondary effect on other muscle groups belonging to the upper part of your body.

Sheer Efficiency

The exercises above might seem hard to do, or to simple to do; depending on who’s going to do them, but in reality they’re really easy for everyone provided that the person exercising is focused on the goal.

These exercise that we recommend are excellent in terms of sheer efficiency. It could take a bit of time before you see results, but as soon as you’re noticing changes, expect yourself to become more active and interested in your muscle mass building routine.

A lot of professionals don’t really have the time to work out because of their busy schedules. But with a couple of dumbbells, whether these are adjustable, fixed-weight, or selectorized, you’ll be able to finish your workout in just 30 minutes at a time.

You won’t feel like you’re doing a dumbbell exercise once you start feeling that sweet burn in your thighs. Give it some time and you’ll see yourself smiling. Better yet, go for the whole dumbbell workout program, and get yourself in peak form, from head to foot!

Dumbbell Workout Exercises

Dumbbell exercise workouts to make you look fantastic.

Ready for a Complete Set of Dumbbell Workout Exercises That Will Make You Look Good and Feel Great?

Are you being shallow when you think hard about how much work you need to do to keep your body in good shape?

Well, maybe you’re not. Not from a practical point of view anyway.

Being shallow is when you spend a fortune on unnecessary plastic surgery, on body tanning and spa works, on having your hair permed or straightened or whatever, but never once paying attention to the condition of your body.

Yes, it happens.

Use a Dumbbell Workout Routine to Shape Up Your Looks

But what’s all the fuss about looking good, anyway? Why is it important for people to look good?

People don’t strive to be attractive, or to look physically fit out of a misplaced sense of narcissism. I mean, come on. Who looks at the mirror and admires himself or herself the whole day? Even if you are a great fan of “selfies,” you can’t possibly be spending all your time just admiring yourself because there are so many other things to do!

So, again, what’s behind this “need” to have a good looking body, that stems from an overall need to look fit and attractive?

Energetic and Enjoying Life

There are those who will say that beauty is simply skin-deep, and that it’s the inner you that matters.

And that’s true. After all, people age, youth fades, and the urge to just relax at the beach and drink piña coladas while watching the surf go in and out does hit sometime, late in life.

But that’s the key – “late in life.” When you are in the prime of your life, you don’t want to slink away to be tired before your time. You want to be energetic, you want to enjoy life, you want to have the benefits of being attractive anytime, anywhere.

Here are some great benefits to looking good by being physically fit:

1. You get access to higher income – I kid you not. This is a fact. According to the highly esteemed Wall Street Journal, people who are attractive can not only make interviewers regard them pleasantly, they are also the ones who get hired much quicker, and they are the ones who can produce the biggest sales.

On top of that, Daniel Hamermesh, Professor of Economics at the University of Texas in Austin, goes on to say that based on his research, “attractive people are likely to earn an average of 3% to 4% more than a person with below-average looks.”

Earning more in these tough economic times is a great incentive to embark on a “get fit, get muscular, remove flab and jiggle” program, which is what a dumbbell workout can do for you.

2. You become an inspiration to your spouse or significant other who may be a couch potato, a tub of lard, or a beanpole — Whether or not you met your partner already in that condition is not the issue here. The issue, as ever, is – are either of you satisfied with the way things stand? Unless either of you has a flabby stomach or pencil-stick legs fetish, I’d say maybe not.

3. You get to save some serious cash from disability, life, and health insurance — You can use that cash for something else, like maybe a deposit towards a new car or just as additional savings.

4. And let’s not forget our friends, the feel-good hormones and neurotransmitters — Serotonin, dopamine, adrenaline, and endorphins – can’t say enough good things about these guys that get released every time we work out. When you are working hard to get buff, you won’t need to get an artificial high from cigarettes, alcohol, or other substances because the feel-good hormones and neurotransmitter can make you feel more awesome and happier than ever before.

So, if you want to begin a total transformation and lead a healthy life, get rid of depression, stay focused, and be strong – start your dumbbell workout now.

Use this dumbbell training guilde for your muscle building success.Remember, start from little things and move up and onward. A structured dumbbell workout today, like the one we will provide you, can lead to better health and more strength in the future.

Take some time to browse the website and specifically the section on Dumbbells. When you subscribe to the My Fitness Nut Newsletter (form at top of home page) we’ll even give you a complete collection of 52 Dumbbell Exercises and dumbbell workout routines that you can start using and learning from right away.

Through the following set of dumbbell exercise articles, we hope to help you achieve a fit and developed body. To help you get the most out of doing your dumbbell exercise routine you will find separate sections outlining each muscle group that you’ll want to concentrate on for a total dumbbell workout.

The best way to start your dumbbell workout program is to read the articles (below) and watch the videos (above) for each section that’s related to the article you just read. When you’re certain about what to do and your ability to do it, begin your dumbbell workout routine.

Go ahead and browse through these articles so that you’ll be equipped with the knowledge to perform these dumbbell workout exercises in the most effective way possible.

Here’s to better health and a trimmer YOU!