I show you how to get acquainted with a kettlebell with some simple – but challenging – exercises sure to kick your butt way more than you expected!
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Jennifer DiDonato: Hi! Welcome to MadefitTv. I'm your host Jennifer DiDonato and this is episode number 65 I believe. MadefitTv is everyone source for health and fitness information and entertainment and its work fit bodies don't just happen, there may and you can make it. I know you can do it. Let them will help -- help myself. So, welcome to MadefitTv and check us out for watching us on YouTube, we're at MadeFittv.com you could find further of episodes on there. So, I want to thank everyone who is watching us on Ustream chat live, we used chat every Saturday at noon and you guys got to see this podcast live and then I chat afterwards and answer your questions. So, for instance email me that day and maybe I'll just respond to you live. So, check it out. See what you're missing. So, Malate -- Malate she emailed me like an half an hour ago and now I was able to answer her question right there. So, see that surface that's custom surface. Today I'm going teach you kettlebells, Kettlebells for beginners. Okay, I'm thinking that there is a good title for this one because all the movement that I'm going to show you today, we're just showing about three or four just to get a clean tech and there is always a way that you can improve or increase the intensity of these movements that I show on this podcast. So, let's get started, this is my new tool dumbbell, 15 pound kettlebell. Kettlebells are -- they require force, they require control, so if you're looking into getting a kettlebell, you can purchase it at any you know fitness product store. They run anywhere from $30 to 100 of dollars because they can range anywhere from five pounds all the way up to over a 100 pounds, and this thing is just pure, I mean make it for a job. So, I've got a 15 pound one because I think that 15 pounds is a great weight to start with because you can start with the beginner movements like I'm going to show you in a moment or you can also increase the intensity of the movement; still using the ladder weight then you'll still find, you'll get a little bit workout. So, let's start. You're going to stand with your legs wider, little bit slightly wider than shoulder with apart; you know we're going to start with the kettlebell on the ground. Alright, so you're going to pick up the kettlebell and you want to focus on keeping your head looking forward. This is going to be a front swing by the way whereas you probably want to know that as well. So, this is a front swing where you need to pick it up, look forward, you're going to bring it through the legs and up straight. Now, I want you to really sit through the heels and punch your hips forward, punch them forward, and I want you to use well. Now I'm going to keep those arms straight and keep the abs tight, so you come on this side. You'll find that with momentum, you want to also control on the downward as well, deceleration and that's going to work your abs, you're going to feel it all around here. Now, if you see a little critter wondering around. This is my dog, she is just sniffing, I don't know what she is sniffing there and she is always down, but alright anyway. So that's movement number one. Now, if you want to intensify this movement and if you feel like oh, Jen come on that's nothing. I guarantee you that it is something, if you have not done kettlebells that need your heart rate up and that's really going to feel the core, so believe me try it, but if you feel like you want more of a challenge, you can do a single arm front swing. What you can do, you can keep your arm behind you like that, in front swing with your legs. Boom. Straight up. I really feel this is more of my abs, when I'm doing the single arm, but you want to conquer both times first to see how it feels, if you're confident, you can do one. What I recommend for all of you out there as you can do on higher reps, you can do about as many that take you to get when did push it out, may be 20 to 30 and you can take it up. If you're doing h