Today we’re going to cover a few different areas of the TT Kettlebell workout program that, if applied correctly, will lead to fewer setbacks and in turn, faster fat loss results.
So, let’s start out by talking a little bit about the challenge workouts in the TT Kettlebell workouts.
At the end of every phase you’ll find a high-rep, timed workout. These high-intensity workouts were designed to give you a rite of passage to the next level. Each workout must be completed within the required and specified time noted in the chart.
You can attempt these workouts as many times as you wish and whenever you like; however, it is advised to make sure that you complete the entire phase of the program prior to attempting the workout.
There are seven challenge workouts in total, and as each new TT Kettle Bell Revolution program comes out, a corresponding challenge workout will be available as well. In fact, when our membership site rolls out, the address for that will be www.KettleBellWorkouts.com/members. There’ll be an entire section devoted to our challenge workouts.
WORKOUT SUMMARY PAGE:
Getting into the workouts now, you’ll find a workout summary page at the beginning of every phase. The summary page will show you all the workouts in that particular phase and all the exercises involved.
After the summary page you’ll find a training worksheet for each respective day of the workout for you to record your results.
Now, I can’t stress enough how important it is for you to use these sheets and record your progress. Studies have shown that the more information about your workout that you write down, the more likely you are to achieve your goals. Don’t take this lightly.
Record everything from the way you use to how many reps you finish to how you felt that particular day – everything matters. When recording, it’s important for you to understand how to progress.
In this program, we progress by making PRs, or personal records.
Now, personal records, all that means is that you want to do better. Each successive attempt at a workout or a lift or exercise. You want to beat your previous recorded weight or time. That’s why recording your results are critical to your success with this program.
Another important element of the program, and one that’s often overlooked, is the warm-up. Now, I know you’ve heard this time and time again, but it needs to be stressed – each and every time you begin a workout, that you need to warm up.
In this workout there are very specific movement-based exercises and/or stretches that we do for the warm-up.
The first exercise for the warm-up is the Y squat. This is an exercise where it involves you holding your hands up straight up over your head as if you were in a 1:00 and 11:00 position, squeezing your shoulder blades down and back and then squatting up and own.
We squat in this Y position to really highlight the upper back area and the flexibility and mobility required in our shoulders for kettle bell training.
The second exercise is a kneeling push-up, or regular push-ups. Now, this involves two things. Number one, you getting down on the floor and holding a plank position first, and then squeezing your shoulder blades and bending your elbows as you come down into that push-up.
Now, it’s of utmost importance that you make sure that your chest falls down into the hand area of when you’re pushing up. I see a lot of people make the mistake of putting their hands out to where their head would be and then lowering themselves so that their shoulders and their neck is all scrunched up when they lower themselves in that push-up position. We want our shoulders down and away, so make sure that you’re lowering yourself chest-down to the hand area.
Third exercise is maybe a new one to most of you called the rise and shine, and all this involves is you getting down into a crouch position while you’re on your feet, into the fetal position, and then extending your back and your hips, squeezing your glutes, and really opening your chin up and looking up to the sky as you bring your arms up into that Y position again.
What this does is this progresses the pattern of you extending your hips and really forces you to open up all the tight anterior muscles that get tight from driving too much or from sitting too much or just from everyday life in general.
The third exercise – or sorry, the fourth exercise are stick-ups. Now, stick-ups are great for your upper back and they’re a great postural exercise, and they’re a little deceiving. If you do them right you can really feel them. If you do them wrong then you’re kind of standing on a wall wondering what’s going on.
Stick-ups involve you standing up against the wall with your head, your upper back, your tailbone, and your shoulders in contact with the wall, in addition to your elbows and your knuckles up on the wall. You’re going to depress your shoulders, squeezing them down and back, and then slowly rise your knuckles and your elbows up on the wall, keeping a good grip in your shoulder blades as you raise your hands up.
Now, the idea behind this stick-up exercise is to make sure that your elbows and your knuckles and shoulders stay in contact with the wall the entire time, and you’re going to perform that as well for ten reps.
After that, and this may seem a little counterintuitive, you’ll see two static stretches.
Now, the reason why we static-stretch these two particular areas is because we want to create an inhibitory response, or we want to turn off certain muscles just so that we can get the right muscles working when we start doing things with the kettle bell like squatting or swinging or doing kettle bell smashes or anything that involves a hip extension.
So that is your MANDATORY body weight warm-up protocol.
Now, let’s talk a little bit about going beyond the TT Kettle Bell Revolution. With your basic package you were given the women’s program in addition to this quick start guide. With the women’s program the question will arise whether or not you can start right away with that women’s program.
The answer to that question is NO.
The women’s program concentrates a little bit more on problem areas that women face, particularly in the arms, in the hips, and in the glutes, or the butt, so you’ll notice that there are a lot more lower body exercises, a lot more exercises for the arms, and everything is done in a circuit style.
Now, if you’re one of the lucky ones who was able to get the deluxe program, you’ll also notice that there are several different workouts involved with that deluxe package as well. one of them happens to be the TT Kettle Bell Muscle Program.
Now, this muscle program is a little bit more intense and a little bit more involved in that you will require more than one kettle bell. With the muscle-building program, we get into more involved exercises that use two kettle bells, like the double kettle bell swing, double kettle bell snatch, overhead lunges involving both kettle bells, in addition to military presses, push presses, and a lot more dynamic work using two kettle bells.
So there are a few tips to help you get off on the right foot with your TT KB workouts. Train hard, but train safe!
-Chris Lopez, CTT, CSCS
Author, TT Kettlebell Revolution