Kettlebells for 50+: Safe and Customized Programs for Building and Toning Every Muscle

Overview


STAY YOUNG WITH THESE SAFE, EFFECTIVE AND EFFICIENT EXERCISES

Kettlebells for 50+ offers progressive programs that will:

• Improve strength
• Foster core stability
• Increase hand-eye coordination
• Boost mind-body awareness
• Enhance sports performance

Designed to meet ...

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Kettlebells for 50+: Safe and Customized Programs for Building and Toning Every Muscle

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Overview


STAY YOUNG WITH THESE SAFE, EFFECTIVE AND EFFICIENT EXERCISES

Kettlebells for 50+ offers progressive programs that will:

• Improve strength
• Foster core stability
• Increase hand-eye coordination
• Boost mind-body awareness
• Enhance sports performance

Designed to meet the unique needs of active adults, Kettlebells for 50+ presents functional exercises carefully adapted and tested to provide a comprehensive total-body workout. Step-by-step photos and explanatory captions make it easy for anyone from fitness novice to longtime athlete to train smart and stay fit for life.

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Product Details

  • ISBN-13: 9781612430461
  • Publisher: Ulysses Press
  • Publication date: 4/17/2012
  • Pages: 144
  • Sales rank: 664,940
  • Product dimensions: 7.30 (w) x 9.10 (h) x 0.40 (d)

Meet the Author


Dr. Karl Knopf is the coordinator for the fitness therapist program at Foothill College of California. He is the author of numerous therapeutic fitness books such as The Foam Roller Workbook, The Healthy Shoulder Handbook and Stretching for 50+.
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Table of Contents

Part 1 Getting Started 7

Introduction 8

What Is Old Is New Again 9

Why Use Kettlebells? 11

Kettlebells for 50+Folks 13

Before You Begin 15

Getting Started 20

Part 2 The Programs 25

How to Use This Book 26

Designing Your Own Workout 29

Introduction to Kettlebells 32

Level 1 33

Level 2 34

Level 3 35

Powerhouse 36

Super-Advanced Fitness and Coordination 37

Baseball/Softball 38

Basketball 39

Golf 40

Paddling 41

Skiing 42

Soccer 43

Surfing 44

Swimming 45

Tennis 46

Part 3 The Exercises 47

Squat Series 48

Sumo Squat 49

Single-Bell Squat 50

Double-Bell Squat 51

Single-Bell Racked Squat 52

Side-Step Squat 54

Deadlift Series 56

Deadlift 57

One-Legged Deadlift 58

Lunge Series 60

Lunge 60

Racked Lunge 61

Lunge with Overhead Lockout 62

Overhead Press Series 63

Overhead Press 63

Alternating Overhead Press 64

Upper-Body Toning Series 65

Upright Row 65

Shrug 66

Bent-Over Row 67

Bent-Over Triceps Extension 68

Sword Fighter 69

Floor Series 70

Plank Row 70

Plank Row Rotation 71

Plank Rotation with Arm Extension 72

Curl-Up 73

Double-Bell Kneeling Get-Up 74

Kneeling Get-Up & Press 75

Rocking Horse 76

Compound Series 77

Arm Curl & Leg Curl 77

Alternating Single-Arm Pull 78

Lateral Arm Raise & Squat 79

Overhead Press & Squat 80

Gunslinger Curl 81

Swing Series 82

Double-Arm Swing 83

Single-Arm Swing 85

Figure 8 86

Alternating Swing & Catch 88

Clean Series 89

Basic Clean 89

Clean & Press 90

Warm-Ups 92

Stretches 101

Index 122

Acknowledgments 127

About the Author 127

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