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
