Kettlebell Beach Body
For killer abs, toned arms, and a taut little booty in a hurry, turn to the KettleBell.
Celebrity trainer Missy Beaver gets her A-list clients in shape for bikini season with this
black cannon ball like toning tool with a variety of swinging moves. Using the KettleBell
will accelerate fat loss, while producing strength, balance, coordination, and increase
range of functional motion.
Results happen FAST. After the first week, you’ll feel different. After the second week,
you’ll look different. And, after the third week, you’ll be feeling good in that itsy-bitsy
The following exercises are a snapshot at Missy’s celebrity workout routine. It should be
done 3 times a week and only takes 20 minutes.
1. SINGLE LEG DEADLIFT
Stance: Position one foot directly behind KB. Raise other foot off the floor.
Pick a spot in front of you to focus on to maintain balance.
Keep eyes up chest up and tighten your body.
Motion: Bend front knee slightly and hinge at the waist to grab KB with double overhand grip.
Pressing through heel, straighten up, bringing KB up with you.
Use back leg to help maintain balance.
You keep your core tight and while still keeping the raised leg behind you off the ground, lock out your hips at the top of the move by squeezing your glutes and tightening your abs. Then to reverse the move, slowly lower the KB to the ground on one leg and rest the KB on the ground for a second.
Muscles worked: Abs, thighs, hips, hamstrings, glutes. Works your muscles at the same time as creating balance and stability.
A women should use and 18lb kettlebell and a man should use a 36lb kettlebell.
1 set; 5 reps each side
2. 2-HANDED SNATCH PULL
Stance: Feet shoulder-width apart, turned out at 45 degree angle. KB in center of your feet.
Bottom Position: Bend your knees, push your hips back, eyes and chest up.
Grab the KB with an overhand grip.
Motion: Push your heels through the ground to stand up.
Pull to continue upward momentum of KB to chest level, sliding hands from top of handle around to the sides of the handle (horns).
Top Position: Knees locked, thighs, glutes and center, tight.
Hold KB by horns at chest level for a split second then return to starting position.
Muscles worked: Hamstrings, hips, glutes, lower back, arms. A safe way to get the KB to a position to perform other exercises like the two handed push press squat or lunge.
18lb for a beginning women and 36lb for man.
1 set; 10 reps
3. TWO-HANDED PUSH PRESS
Stance: Feet shoulder-width apart.
Snatch pull kettlebell to chest level.
Motion: Bend at the knees 6 – 8 inches, and then drive through heels while pressing kettlebell overhead.
Top: Body tight, arms fully extended, elbows locked.
Lower KB back to the chest position.
Muscles worked: Shoulders, arms, traps, legs. Shoulder strength and endurance, good exercise to work your way up to being able to do a one-armed push press.
18lb for women and 36lb for men.
1 set, 10 reps
You should start this exercise with a very lightweight or no weight at all until you have
mastered the movement.
Stance: Feet slightly wider than shoulder-width.
Extend one arm in the air
Turn BOTH feet 45 degrees away from extended arm
Look up at extended arm
Motion: Keeping your eyes on the extended arm, bend diagonally forward to touch inside of front heel with free hand.
Rotate torso to keep arm locked out towards ceiling.
Tighten body, and push with rear heel to straighten up to upright position with shoulders over your hips.
Muscles worked: Abs, obliques, back, hips, shoulders.
This produces a hard core increased should back and hop flexibility and a solid and defined mid section. Gets rid of the dreaded wings (muffin tops)
Start with no weight until you are comfortable with the movement then you should start with a 9lb KB for women 18lb KB for men.
1 set; 5 reps each side
5. ONE-LEG SQUAT (PISTOL)
You will need a bench, chair or your couch to perform this exercise.
Stance: Balance on one foot, other leg in front. Arms out front for counterbalance.
Motion: Lower until you are seated on the chair, slight pause.
Tighten body then push through heel to return to standing position.
Touch opposite toe to floor to maintain balance, if necessary
Muscles worked: Quads, glutes, hips, hamstrings, abdominals, back. This exercise produces incredible leg strength toning of legs and glutes and increased hip and hamstring flexibility.
1 set, 5 reps
6. DECK SQUAT
Motion: Squat down as far as you can
Use the momentum continue to lower yourself to the floor and roll back on your shoulders, legs in a loose tuck.
Use the forward momentum to roll back forward, and return to the bottom of the squat position.
7. 2-HANDED SWING
Stance: Feet slightly wider than shoulder-width apart.
Double overhand grip on KB
Bottom Position: Bend knees, as though squatting hips back, shoulders forward, eyes and chest up.
Motion: Immediately drive your heels through the ground to explode to upright position.
Top Position: Push your hips forward explosively, squeeze glutes at top tightening your thighs and abs.
Squeeze glutes at the top of arc. Keep shoulders loose, elbows locked.
As KB begins downward swing, bend knees and hinge at the hips.
Continue with the swinging motion following the KB not fighting it
Muscles worked: Hips inner thighs glutes hamstrings back and shoulders. It produces strength endurance, cardio and core strength. Do 10 swings you will feel like you just ran a 200-yard sprint and burn a lot more calories in a lot less time.
18lb for women and 36lb for men
1 set, 10 reps
8. SUITCASE DEADLIFT
Stance: Feet a few inches apart, kettlebell to one side.
Bottom Position: Bend your knees, hips back, grab handle of KB
Motion: Push your heels through the ground to stand straight up.
Top position: Body straight, Thighs, center and glutes tight. Avoid bending to either side
Muscles worked: Obliques, legs, glutes, hips
18lb for women 36lb for men
1 set, 5 reps
THIS IS NOT A SIDE BEND
Missy Beaver is an Elite Nike Fitness Professional who trained with Pavel Tsatsouline (the man credited with introducing Kettle Bells to the U.S., and the country’s foremost authority on this new discipline), and has since become the latest (and most sought after) expert herself. Missy holds the following feathers in her fitness cap:
* Z Health instructor (new age physical therapy)
* Psychology Degree
* Shiatsu Massage and Chinese Medicine
* Certified by the National Academy of Sports Medicine
Missy is releasing her much anticipated training DVD: “The Ketttlebell Revolution with Celebrity Trainer Missy Beaver” in Summer 2008. The DVD was directed by Fisher Stevens and produced by Linda Klein (producer of “Grey’s Anatomy”). www.misfitla.com