Kettlebell Kickboxing

Every Woman's Guide to Getting Healthy, Sexy, and Strong

Dasha Libin Anderson

• Publisher: Skyhorse
• Year: 2015
• Print ISBN:
  9781632205025
• eBook ISBN:
  9781632208705
• Topic: Biological Sciences
• Subtopic: Sport & Exercise Science
• Index: Biological Sciences

You only have one body, and your body has amazing potential. But you also only have one life—why waste more of it than you need to at the gym? Kettlebells, the swingable weights found in gyms and homes everywhere, burn up to four times the fat of other workouts. But they are often ignored or misused, causing wasted time or even injury.Dasha Libin Anderson teaches a one-two punch of kettlebells and martial arts, rolling strength training and cardio into one workout for women that burns five hundred to one thousand calories per hour. The unparalleled kettlebell expert has spent over a decade developing the Kettlebell Kickboxing system based on science and experience and has seen amazing results for women of all fitness levels (including actresses and models) who take classes at her Manhattan studio or work out with her bestselling DVD series.Dasha introduces readers to kettlebell and martial arts techniques and teaches the science behind safe swings, squats, punches, kicks, and hundreds of innovative moves everyone can do. Organized by the body part targeted, Kettlebell Kickboxing features hundreds of step-by-step photos and workout routines for four-week fitness plans, lifelong exercise goals, and fifteen-minute high-intensity interval training. Learn everything you need to look and feel the way you always wanted: strong, confident, agile, pain-free, and sexy.

Table of contents

• Cover
• Title Page
• Copyright
• Dedication
• Table of Contents
• Introduction: My Story and an Introduction to the Kettlebell Kickboxing Program
• Chapter 1: The Genius of the Kettlebell: The Sports Science Behind the Kettlebell
• Chapter 2: Kettlebell 101: Anatomy of the Bell
• Chapter 3: Balance Your Body and Master Your Mind: Breathing, Finding Your Fat-Burning State, and Fighting Your Limitations
• Chapter 4: Swing Your Way to a Better Body: This One Motion Can Transform You
• Chapter 5: Flat Abs and a Cast-Iron Core: Get the Abs You Always Dreamed Of
• Chapter 6: Ultimate Arms and Back: Prevent Shoulder Injury and Sculpt an Amazing Upper Body
• Chapter 7: Limitless Legs: Cure Knee Pain and Sculpt Beautiful, Lean Legs
• Chapter 8: Maximize Your Glutes: Building a Better Butt for Sports, Life, and Your Jeans
• Chapter 9: Warm-Ups, Flexibility, and Mobility
• Chapter 10: Burn 500: Burn up to 500 Calories in 30 Minutes or Less!
• Chapter 11: 15-Minute Workouts That Work: Your Super HIIT Workouts—No Excuses, Just Results!
• Chapter 12: Your 4-Week Plan: See Results in 4 Weeks with These Beginner, Intermediate, and Advanced Plans
• Chapter 13: An Exercise in Kettlebell Nutrition: Maximize Your Results with This KB-Approved Diet Plan
• Conclusion
• Index of Moves
• About the Author