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

by Dasha Libin Anderson

Overview

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.

Product Details

ISBN-13:	9781632205025
Publisher:	Skyhorse
Publication date:	05/05/2015
Pages:	328
Sales rank:	991,348
Product dimensions:	7.40(w) x 9.70(h) x 0.70(d)

About the Author

Dasha Libin Anderson, NASM-PES, MKC-2, has an MS in sports science and instructor credentials in a variety of martial arts practices she has studied under her longtime instructor and husband, Dan Anderson. At their NYC studio, Anderson’s Martial Arts Academy, she teaches sold-out Kettlebell Kickboxing classes and films her DVDs, including the Scorcher Series, Body Series, 7-Day Lean Series, and Scorcher Series 2.0 (available at kettlebellkickboxing.com). She spent over a decade developing the Kettlebell Kickboxing program, which is based on science and experience and is now accredited by the National Academy of Sports Medicine, National Strength and Conditioning Association, and American Council on Exercise. Dasha was named NY1’s New Yorker of the Week for her free women’s self-defense program and was featured as Black Belt’s Twenty-First-Century Martial Artist. Dasha has been sponsored by Lululemon, Victoria’s Secret Sport, and Athleta. She has worked with Nike and was the official trainer for the Miss New York USA and Miss Teen USA brands. She has worked on fitness features with Self, Women’s Health, and Shape and has been written about in Vanity Fair, Fitness, and the Wall Street Journal. She lives in New York City.

Table of Contents

Introduction: My Story and an Introduction to the Kettlebell Kickboxing Program ix

Chapter 1 The Genius of the Kettlebell: The Sports Science Behind the Kettlebell 1

Chapter 2 Kettlebell 101: Anatomy of the Bell 6

Chapter 3 Balance Your Body and Master Your Mind: Breathing, Finding Your Fat-Burning State, and Fighting Your Limitations 17

Chapter 4 Swing Your Way to a Better Body: This One Motion Can Transform You 26

Chapter 5 Flat Abs and a Cast-Iron Core: Get the Abs You Always Dreamed Of 35

Chapter 6 Ultimate Arms and Back: Prevent Shoulder injury and Sculpt an Amazing Upper Body 74

Chapter 7 Limitless Legs: Cure Knee Pain and Sculpt Beautiful, Lean Legs 123

Chapter 8 Maximize Your Glutes: Building a Better Butt for Sports, Life, and Your Jeans 165

Chapter 9 Warm-Ups, Flexibility, and Mobility 194

Chapter 10 Burn 500: Burn up to 500 Calories in 30 Minutes or Less! 236

Chapter 11 15-Minute Workouts That Work: Your Super HUT Workouts-No Excuses, Just Results! 247

Chapter 12 Your 4-Week Plan: See Results in 4 Weeks with These Beginner, Intermediate, and Advanced Plans 257

Chapter 13 An Exercise in Kettlebell Nutrition: Maximize Your Results with This KB-Approved Diet Plan 276

Conclusion 294

Index of Moves 299

About the Author 302

Editorial Reviews

"Dasha is the real deal—smart, energizing, passionate beyond compare! If you're ready to get in the best shape of your life, pick up this book NOW!" —Meaghan B. Murphy, executive editor, Good Housekeeping, @meaghanbmurphy

"Dasha's genius combo of muscle-sculpting kettlebell and calorie-crushing kickboxing moves is creative, efficient, fun . . . and tough but worth it. You walk away from this book feeling strong, smart, and totally in control of your health. Mastering the workouts and watching your body change is so empowering—you can't not get hooked on this program!" —Jaclyn Emerick, fitness director, Shape magazine

"I always look forward to training with Dasha! She has an unbelievable talent for making health and fitness fun. Her workouts are incredibly effective and have kept me in great shape for the physically demanding parts I've had to play. I'm so glad she finally wrote a book because now everyone else can experience the awesome workouts and nutrition tips that have worked so well for me." —Megan Hilty, actress, NBC's Smash

"I read scripts daily, so the last thing I want to do is read for my workouts . . . but this isn't just any book; it's a workbook. And trust me, it'll make you work! Every exercise is completely broken down to its function and muscle group. Kettlebell Kickboxing is an educational and fun read that will get any shape or size lovin' some kettlebells." —Margot Bingham, actress, HBO's Boardwalk Empire

"Dasha Libin Anderson is your go-to girl when it comes to anything kettlebell and kickboxing. She's as strong as she is inspiring! Strengthen your mind, whole body, and whole outlook on life with Kettlebell Kickboxing!" —Candice Kumai, author of four cookbooks including Clean Green Eats and E! News contributor

"I've been training with Dasha's Kettlebell Kickboxing method for almost two years. I love how versatile the exercises are and how she always keeps me and my body guessing. She has also helped me to sculpt my body with the long, lean, strong muscles I have always desired." —Elettra Wiedemann, founder of Impatient Foodie, executive food editor of Refinery29, and model

"Dasha is the real deal—smart, energizing, passionate beyond compare! If you're ready to get in the best shape of your life, pick up this book NOW!" —Meaghan B. Murphy, executive editor, Good Housekeeping, @meaghanbmurphy

"Dasha's genius combo of muscle-sculpting kettlebell and calorie-crushing kickboxing moves is creative, efficient, fun . . . and tough but worth it. You walk away from this book feeling strong, smart, and totally in control of your health. Mastering the workouts and watching your body change is so empowering—you can't not get hooked on this program!" —Jaclyn Emerick, fitness director, Shape magazine

"I always look forward to training with Dasha! She has an unbelievable talent for making health and fitness fun. Her workouts are incredibly effective and have kept me in great shape for the physically demanding parts I've had to play. I'm so glad she finally wrote a book because now everyone else can experience the awesome workouts and nutrition tips that have worked so well for me." —Megan Hilty, actress, NBC's Smash

"I read scripts daily, so the last thing I want to do is read for my workouts . . . but this isn't just any book; it's a workbook. And trust me, it'll make you work! Every exercise is completely broken down to its function and muscle group. Kettlebell Kickboxing is an educational and fun read that will get any shape or size lovin' some kettlebells." —Margot Bingham, actress, HBO's Boardwalk Empire

"Dasha Libin Anderson is your go-to girl when it comes to anything kettlebell and kickboxing. She's as strong as she is inspiring! Strengthen your mind, whole body, and whole outlook on life with Kettlebell Kickboxing!" —Candice Kumai, author of four cookbooks including Clean Green Eats and E! News contributor

"I've been training with Dasha's Kettlebell Kickboxing method for almost two years. I love how versatile the exercises are and how she always keeps me and my body guessing. She has also helped me to sculpt my body with the long, lean, strong muscles I have always desired." —Elettra Wiedemann, founder of Impatient Foodie, executive food editor of Refinery29, and model

From the Publisher