Wednesday, November 9, 2011

NEW: Build and Burn Kettlebell Workout with Paul Katami


Build and Burn Kettlebell Workout with Paul Katami

Ok I love this if you have time for it, a full hour plus a core bonus. I did do both but I would only do one if I were to do this again, and alternate.

I got it at Collage Video and according to their website "Certified instructor description: The primary workout is an aero/tone interval program that combines a kettlebell with a high step (“bi-level training”). Either piece of equipment boosts intensity — blended together they create a super-tough, super-varied workout. Each of the seven segments is different."

I have never thought of doing kettlebell with a step, so I spent the $19.99 and ordered it. It is intense and worth the money.

Recommend this only for those that have used kettlebells before, not beginners even though it is explained very well, you may get discouraged by the advance multi moves.

If you get board easy this is the workout for you! Drills, Drills, Drills you know 30 to 60 seconds can really boost the calorie burn. This is nothing like a Bob Harper workout at all, this is much more creative and multi-movements that will really get you drenched!

Paul Katami has other dvds but here is my take on this workout, creative yes, boring NOT!

Build and Burn:

Need - lighter weight kettle bell (I used a 12lb) or dumbell and a high step

Clinic shows each move of the workout slow so you get it down before you begin, this is a great segment so be sure to watch it first.

Workout - Mix and Match Options
30 sec drills
Cardio skaters w/row add single leg lift
Swing squats
Swing drop arm
Step up suit case dead lift 3 satellite circle behind, circle backs
Squat off board w/high pull
Back lunge w/biceps curl gun slinger
Step down clean to rack
Step back lunges w/back pivot overhead press
Single arm burpee 1 hand on step, plank on step w/row twist
Windmill to plank w/hip lift

Cool down
Bent knee chair cross 1 leg over
Single leg hamstring stretch w/straight leg
Clasp arms overhead bend w/mini back bend twist to side
Clasp hand behind back then bend forward

Core bonus:
30 second moves each one adds on
Seated crunch on step w/legs in
Rack on right reach back obliques
Seated crunch w/legs in and overhead bell
Rack on left

2 min Squat jump, walk to plank add bell row x2
1 min each:
Decline pike opp leg to opp elbow
Single leg on step w/bridge w/crunch hold bell straight up overhead
Roll back reverse crunch w/press up
Crunch w/halo at top of crunch
30 sec Steering wheel crunch R & L
90 sec Crunch w/bench press R &L on center add Chop w/straight leg lift and straight arm
30 sec oblique twist
Rolly polly
Bent knee straight arm twist
Hold shins lift body - curl cat - lift

Warm up
Lunge w/twist
Step ups R & L add halo
Step off sides
Step up w/twist R & L alt

You can find it here where I got it if you want to order, or I am sure at Amazon

Pauls site is or just google him.

1 comment:

  1. This course covers the single kettlebell foundational lifts - swing, clean, press, push press, jerk, snatch and half snatch. We also review the long cycle variations as well as the bottoms up variations. nutrition courses