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4 Kettlebell Training Rules To 6-Pack Abs To Do At Home

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.

Combine that with the latest low fat diet and the tedious, slow boring cardio and - voila! Instant 6-Pack Abs.

Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat. Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.

So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

And the most important rule of all…

4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.

And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.

Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come. And it will challenge you like no other KB exercise out there.

It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things - like spending time with our families & friends.

But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels? (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a critical role in getting lean. After all, it’s still just a matter or calories in vs. calories out - of eat less and move more.

But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!

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4 Kettlebell Training Rules To 6-Pack Abs To Do At Home

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.

Combine that with the latest low fat diet and the tedious, slow boring cardio and - voila! Instant 6-Pack Abs.

Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat. Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.

So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

And the most important rule of all…

4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.

And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.

Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come. And it will challenge you like no other KB exercise out there.

It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things - like spending time with our families & friends.

But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels? (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a critical role in getting lean. After all, it’s still just a matter or calories in vs. calories out - of eat less and move more.

But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!

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4 Kettlebell Training Rules To 6-Pack Abs That You Can Do Today

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.

Combine that with the latest low fat diet and the tedious, slow boring cardio and - voila! Instant 6-Pack Abs.

Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat. Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.

So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

And the most important rule of all…

4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.

And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.

Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come. And it will challenge you like no other KB exercise out there.

It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things - like spending time with our families & friends.

But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels? (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a critical role in getting lean. After all, it’s still just a matter or calories in vs. calories out - of eat less and move more.

But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!

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In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.

So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective lower body kettlebell exercises that can be done in only a small space with just one or two kettlebells. Simple, fast, and supremely powerful.

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In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.

So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective lower body kettlebell exercises that can be done in only a small space with just one or two kettlebells. Simple, fast, and supremely powerful.

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In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.

So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective lower body kettlebell exercises that can be done in only a small space with just one or two kettlebells. Simple, fast, and supremely powerful.

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For many years, the population of the Amazon have been using acai berries as a basis of good diet, minerals and vitamins. It’s been only a a small number of years that the rest of the world have actually discovered all the benefits related to this fruit. There are countless types of acai berry supplements and products accessible on the marketplace today that argue to be one of the finest sources of the benefits provided by fresh acai berry fruits.
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These supplements are full of vitamins and minerals the body needs to make the most of and sustain a suitable level of nourishment. Maximum Acai Power is full with fiber which will promote a healthy digestive system, which in turn helps your body detoxify itself from all the toxins left behind by all the harmful food that we put away each day. If you really want to see great weight loss results, you need to combine Maximum Acai Power with good nutrition and exercise.

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For several years, the people of the Amazon have been using acai berries as a supply of good nutrition, minerals and vitamins. It’s been only a only some years that the rest of the world have actually discovered all the benefits related to this fruit. Because of this, several different acai products have appeared in the marketplace making claims to be the greatest product available.
Max Acai Power is 1 of the greatest acai berry products. Research has shown that Maximum Acai Berry contains many different ingredients like antioxidants and other minerals that increase your health and well being and promote higher energy through out your day.

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Another great attribute is that these supplements are rich in vitamins and minerals needed by the human body. Maximum Acai Power is full with fiber which will promote a healthy digestive system, which in turn helps your body detoxify itself from all the toxins left behind by all the unhealthy food that we put away every day. Even though Maximum Acai Power is a very powerful supplement, you still need to combine it with correct sustenance and exercise in order to see the most of its weight reducing benefits.

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For several years, the inhabitants of the Amazon have been using acai berries as a source of good diet, minerals and vitamins. It’s been only a few years that the rest of the world have actually discovered all the benefits related to this fruit. Because of this, many different acai products have appeared in the marketplace making claims to be the top product available.
Max Acai Power is 1 of the finest acai berry products. Maximum Acai Berry is rich with antioxidants and several other ingredients that enhance your immune system that will amplify your overall health and well being.

It is also considered a wonderful food due to its properties and weight reducing effects on the body. One more great asset of this acai berry supplement is the fact that is rich with fiber which is a natural metabolism booster. Another great benefit of this antioxidant loaded acai berry product is that it promotes healthier looking skin. Another of the benefits of acai berry is the anti aging effects both physical and mental. Finally, acai berry fruit boosts the immune system which reduces several diseases like heart conditions and cancer.

These supplements are full of vitamins and minerals the body needs to make the most of and keep a appropriate level of nourishment. Plus, with all the fiber in Maximum Acai Power, a persons body is able to maintain a healthy digestive tract that can easily detoxify itself of toxins left behind from eating detrimental foods. Even though Maximum Acai Power is a very powerful supplement, you still need to combine it with good nutrition and exercise in order to see the most of its weight reducing benefits.

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For years, natives of the Amazon have used a fruit local to this part, the acai berry fruits, as medicines and as a basis of vital nutrients. It was only in recent times that exploration has shown that wonderful benefits the acai berry can provide to group around the world. Because of this, many different acai products have appeared in the marketplace making claims to be the greatest product available.
Maximum Acai Power is actually among the top three acai diet products in the market today. Maximum Acai Berry is rich with antioxidants and many other ingredients that improve your immune system that will enhance your overall wellbeing and well being.

Max Acai Berry is also considered a tremendous Food because of its slimming properties on the human body. An added great asset of this acai berry supplement is the fact that is full with fiber which is a natural metabolism booster. Another great advantage of this antioxidant loaded acai berry product is that it promotes healthier looking skin. Other acai berry benefits include anti-aging both physically and internally. Finally, acai berry fruit boosts the immune system which reduces several diseases like heart conditions and cancer.

Another great attribute is that these supplements are rich in vitamins and minerals needed by the human body. Maximum Acai Power is loaded with fiber which will promote a healthy digestive system, which in turn helps your body detoxify itself from all the toxins left behind by all the detrimental food that we consume each day. Even though Maximum Acai Power is a very powerful supplement, you still need to combine it with appropriate diet and exercise in order to see the most of its weight reducing benefits.

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