Kettlebell Plus 360

3 HIIT Age Defying Total Body Exercises Let’s start moving getting our bodies warmed and ready to go! To do these exercises you can use a kettlebell, dumbbell, or body weight. Kettlebell(s) or with dumbbell(s) or body weight workouts are easily to fit into a busy schedule in just 5 to 15 minutes broken up during the day. Especially with kettlebells you can complete a total body workout for cardio, strength, flexibility, weight resistance, core strength & more! It’s important to find actives you enjoy, keep moving and have fun. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. Time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. Squat = 1 minute with 30 second rest or if doing left to right 30 seconds each side. With 30 second rest. 2. Slice Plank = 30 seconds each side. With 30 second rest. 3. Walking Kettlebell swing—1 minute on with a 30 rest to either repeat or cool down. Each round is about 5 minutes with 1 to 3 more rounds based on fitness level & time available to train. Important: Get your body core temperature and muscles warmed up before you begin your training. You can check out the intro to this video for a sample video. Once your heart rate is increased keep moving until your heart rate drops too normal. Cooling down after training will help reduce muscles soreness and you will recover quicker. Always, cool down to help reduce muscle soreness giving your muscles time to reduce their core temperature. I am available as a Reclaim Yourself Mastery Coach for individuals, group training accelerating your growth in the areas of fitness, health & relationships at kettlebelllady.com. Let’s Talk Soon! https://www.kettlebelllady.com FNX I use FNX performance products for health, refuel for excellence & recovery shown here & are in the background: https://fnx.grsm.io/leannewylet78388332 To receive 15% off your order enter code: FNXSznG  FNX products made in USA.  30 day no questions asked money back guarantee.  For every item purchased a gallon of water is donated to a child in need of pure clean drinking water. Mastery Coach is wearing Luna sandals. They can be checked out at: https://sandalsfeet.360.org

By Leanne Wylet Are you ready for a High Intensity Kettlebell Age Defying Workout? Total Body HIIT in 5, 10 or !5 minutes based on your time & fitness level. To do these exercises you can use a kettlebell, dumbbell, or body weight. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 30 second rest. You can time yourself with a Fit Bit, GymBoss or whatever is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. Kettlebell Swing or w/dumbbell or body weight – One minute on with a 30 second rest. 2. Kettlebell or Dumbbell Clean w/1 weight or Gorilla Clean w/2 weights or body weight - One minute on with a 30 second rest or if doing Gorilla Clean one minute on with 30 second rest. 3. Single Arm Squat to an Overhead Press - One minute on with a 30 second rest. 4. Single Leg Deadlift to a Cross Over - One minute on with a 30 second rest. Advantage of using Kettlebells: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is essential. Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe. Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis & other muscular Skeletal conditions. Age Defying High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. When performing a HIIT interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v. The dynamics of the kettlebell reinforces uniform development of muscles, strengthen connective tissues & bones. Injuries are reduced when the body mechanics and postural alignment are not in flexion or extension when exercising. Breathing correctly is an important part of this to control the movement pattern & reduce potential for injuries. Kettlebell are growing in popularity because they dynamically work the entire body with functional movements for strength and conditioning as well as movement, coordination & balance. Kettlebell exercise techniques utilize angular forces and movements that works with the body’s natural mechanics. I don’t just give you exercises but, coach you through. Mastery Coach Kettlebell Lady of Iron- Leanne Wylet with Kettlebell Plus 360 takes your health, fitness & relationships full circle. To learn more, check out: https://Kettlebelllady.com

When you have only one or a light Kettlebell What do you want to achieve? Weight loss, conditioning, flexibility, cardo, strength or maintain a full active life to do what you enjoy doing? This video is about how to gain more strength, endurance, tone up & lose weight in one easy, fun way using the principles of Chain Training and Cluster Training for a total body workout. Two Styles of Training: 1. Chain Training - Strength and endurance to go for longer periods of time 2. Cluster training- Increase hypertrophy strength muscle mass These two styles of training make strength gains quickly, endurance, ramping up your metabolism to burn calories the rest of the day and can be done with only one kettlebell, dumbbell or body weight. Why does this work? Your body requires a variety of methods to make progressive gains with your fitness goals so instead of doing reps you do this instead. Choose a kettlebell or dumbbell that is your normal weight or next weight up. Chain Training: Do three or four exercises one right after the other. Switch sides and do the same combination on the other side. Take a 5 to 10 second rest depending on your fitness level. Repeat 2 to 4 times. Example: Clean, to a Squat to a High Pull. Cluster Training: Do 1 or 2 or 3 reps at a time of a set of exercise at a tune such as a Squat to a Row to a High Pull. Set the weight down with a 10 second rest. Pick the kettlebell back up and repeat 1 or two more times. For example: Instead of doing 5 reps do 1 or 2 or 3 reps at a time, set the kettlebell down for five to ten seconds depending on your fitness level, pick it back up & repeat 1 or 2 or 3 more time to achieve your goal. I recommend you keep a log to measure your progress of how you’ve progressed with your fitness goals. Note: Even slight programming adjustments in the order and repetition programing will change the training effect you experience. Work these two styles into your training with the exercises demonstrated adding your own movement combos too. Want to learn more about breathing and how it helps to train safely to avoid injury to your body such as back and shoulders from Reclaim Yourself Mastery Coach Kettlebell Lady of Iron at: kettlebelllady.com Leanne who didn’t give up on herself from a seatbelt injury and illness and doesn’t give up on others either seeking the root cause not a bandage approach. You can check out what Reclaim Yourself Mastery Coach Kettlebell Lady offers at: kettlebelllady.com

Questions to ask yourself: 1. Foot mechanics. Flat feet, a high arch or even an abnormal pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia 2. Have tight Achilles’ tendons, or “heel cords”? 3. Pain in the calf muscles? This usually comes from muscles that are too tight. If those muscles are tight, that contributes to additional stress on the plantar fasciitis. Plantar fasciitis itself does not cause calf muscle pain. 4. Have an unusual walk or foot position? 5. Do you vary set to stand each day? 6. What kind of shoes do you wear? Are they worn-out shoes with thin soles? 7. Does icing to reduce inflammation help? 8. Can you touch your toes? 9. Have your tried anything over the counter to help reduce inflammation? How did you body respond to what you tried? 10. Have you tried stretches or strengthen excises? If so which ones? 11. Have I missed anything? The following at-home remedies often are tried but, usually only offer short term relief because they are a bandage approach to the root cause. They may Include: • Stretching your calf muscles, yoga stretch & massage feet. • Even if you have normal arches instead of flat feet or high arches massaging your feet, gently stretching the feet. • Wearing supportive, sturdy, well-cushioned shoes with arch supports. • Using appropriate shoe inserts, arch supports, or custom-made foot orthotics. • Using a night splint to reduce tightness in the calf muscle. • Massaging the area. • Putting ice on the area three to four times per day for 10 to 15 minutes. • Limiting physical activity including prolonged standing. • Taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil®, Motrin®) or naproxen (Aleve®). • Losing weight. • Using crutches. PDF Planter Facilities sent upon request from masterycoach@protonmail.com Please see videos links below for recommended specific exercise for the caves, Gluteus Medius, Thoracic Spine, and Tripod Feet to help increase flexibility and mobility. How to correct Planter Fasciitis: Video 1: Specific calf stretch exercise create gate timing issues Video 2: How to strengthen weak Gluteus Medius to correct muscle imbalances Video 3: Thoracic Spine exercises https://youtu.be/gK9vzmK7UfY Correctives for Plantar Fasciitis. Part 1 https://youtu.be/JIBteX8LGfo Correctives for Plantar Fasciitis Part 2 https://youtu.be/fBoSCJa6cgw Correctives For Plantar Fasciitis Part 3 Tripod Foot Exercises in the Safety Zone Do you use a tripod foot when you walk? A tripod foot is important to maintain your balance, coordination & control of your movement patterns such as squat, how you walk - gate, push, pull & lunge. For the health of your feet choose a shoe that fits your foot well for daily activities: walking, hiking & running. Here are a videos on how you can exercise your feet. • https://youtu.be/d1ZiwlI1c1w https://youtu.be/L6eLSJsQaaY tripod foot positions https://youtu.be/rT6JRB8BoVk Tripod Foot exercises - updated Luna Sandals URL To learn more and how to get started with Reclaim Yourself Mastery Coach Kettlebell Lady check out her website at: https://kettlebelllady.com Kettlebell Lady Leanne a Reclaim Yourself Mastery Coach with Kettlebell Plus 360 taking your health, fitness & relationships full circle at an accelerated rate. I understand how challenging the journey can be because I have recovered from a seat belt injury that left me disabled to full mobility & healed from two major illnesses. Let's explore what is in your best interest to move forward. To your continued success!

Questions to ask yourself: 1. Foot mechanics. Flat feet, a high arch or even an abnormal pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia 2. Have tight Achilles’ tendons, or “heel cords”? 3. Pain in the calf muscles? This usually comes from muscles that are too tight. If those muscles are tight, that contributes to additional stress on the plantar fasciitis. Plantar fasciitis itself does not cause calf muscle pain. 4. Have an unusual walk or foot position? 5. Do you vary set to stand each day? 6. What kind of shoes do you wear? Are they worn-out shoes with thin soles? 7. Does icing to reduce inflammation help? 8. Can you touch your toes? 9. Have your tried anything over the counter to help reduce inflammation? How did you body respond to what you tried? 10. Have you tried stretches or strengthen excises? If so which ones? 11. Have I missed anything? The following at-home remedies often are tried but, usually only offer short term relief because they are a bandage approach to the root cause. They may Include: • Stretching your calf muscles, yoga stretch & massage feet. • Even if you have normal arches instead of flat feet or high arches massaging your feet, gently stretching the feet. • Wearing supportive, sturdy, well-cushioned shoes with arch supports. • Using appropriate shoe inserts, arch supports, or custom-made foot orthotics. • Using a night splint to reduce tightness in the calf muscle. • Massaging the area. • Putting ice on the area three to four times per day for 10 to 15 minutes. • Limiting physical activity including prolonged standing. • Taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil®, Motrin®) or naproxen (Aleve®). • Losing weight. • Using crutches. Please see videos links below for recommended specific exercise for the caves, Gluteus Medius, Thoracic Spine, and Tripod Feet to help increase flexibility and mobility. How to correct Planter Fasciitis: Video 1: Specific calf stretch exercise create gate timing issues Video 2: How to strengthen weak Gluteus Medius to correct muscle imbalances Video 3: Thoracic Spine exercises COMING SOON! Tripod Foot Exercises in the Safety Zone Do you use a tripod foot when you walk? A tripod foot is important to maintain your balance, coordination & control of your movement patterns such as squat, how you walk - gate, push, pull & lunge. For the health of your feet choose a shoe that fits your foot well for daily activities: walking, hiking & running. Here are a videos on how o exercise your feet. • https://youtu.be/rT6JRB8BoV • https://youtu.be/d1ZiwlI1c1w

Questions to ask yourself: 1. Foot mechanics. Flat feet, a high arch or even an abnormal pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia 2. Have tight Achilles’ tendons, or “heel cords”? 3. Pain in the calf muscles? This usually comes from muscles that are too tight. If those muscles are tight, that contributes to additional stress on the plantar fasciitis. Plantar fasciitis itself does not cause calf muscle pain. 4. Have an unusual walk or foot position? 5. Do you vary set to stand each day? 6. What kind of shoes do you wear? Are they worn-out shoes with thin soles? 7. Does icing to reduce inflammation help? 8. Can you touch your toes? 9. Have your tried anything over the counter to help reduce inflammation? How did you body respond to what you tried? 10. Have you tried stretches or strengthen excises? If so which ones? 11. Have I missed anything? The following at-home remedies often are tried but, usually only offer short term relief because they are a bandage approach to the root cause. They may Include: • Stretching your calf muscles, yoga stretch & massage feet. • Even if you have normal arches instead of flat feet or high arches massaging your feet, gently stretching the feet. • Wearing supportive, sturdy, well-cushioned shoes with arch supports. • Using appropriate shoe inserts, arch supports, or custom-made foot orthotics. • Using a night splint to reduce tightness in the calf muscle. • Massaging the area. • Putting ice on the area three to four times per day for 10 to 15 minutes. • Limiting physical activity including prolonged standing. • Taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil®, Motrin®) or naproxen (Aleve®). • Losing weight. • Using crutches. Please see videos links below for recommended specific exercise for the caves, Gluteus Medius, Thoracic Spine, and Tripod Feet to help increase flexibility and mobility. How to correct Planter Fasciitis: Video 1: Specific calf stretch exercise create gate timing issues Video 2: How to strengthen weak Gluteus Medius to correct muscle imbalances Video 3: Thoracic Spine exercises COMING SOON! https://youtu.be/gK9vzmK7UfY Correctives for Plantar Fasciitis. Part 1 https://youtu.be/JIBteX8LGfo Correctives for Plantar Fasciitis Part 2 Tripod Foot Exercises in the Safety Zone Do you use a tripod foot when you walk? A tripod foot is important to maintain your balance, coordination & control of your movement patterns such as squat, how you walk - gate, push, pull & lunge. For the health of your feet choose a shoe that fits your foot well for daily activities: walking, hiking & running. Here are a videos on how you can exercise your feet. • https://youtu.be/d1ZiwlI1c1w https://youtu.be/L6eLSJsQaaY tripod foot positions https://youtu.be/rT6JRB8BoVk Tripod Foot exercises - update

Walking Clean Couple of key things while performing kettlebell cleans. Keep an eye on the path of the kettlebells. They’re never more then 2-3” from my body. The ascent and descent from the rack position until just before/after the hinge is vertical. The main issue I see with kettlebell cleans (providing set up, hinge, hip drive & rack position or good) is kettlebells taking an arched path away from the body and coming back in with force to create impact on the arms. Keep them close and meet them on the way up. Need help with any KB movements or coaching you can go to my website: kettlebellady.com

ETTLEBELL SWG BASICS Yes! Kettlebell Swings are the best! Builds core strength under tension, burns calories in just a 1/2 two to three times a week. You can learn the basics of training with kettlebells & the kettlebell swing in the comfort of your home on your time schedule. I am now available for virtual & strategic coaching sessions by setting up a time on how best for your to begin. You can leave me a massage here or on my Facebook Messenger. Let's talk soon! Mastery Coach Kettlebell Lady Leanne with Kettlebell 360 taking your fitness, health & relationships to the next level. To your continued success!

Push-Up progression Instructions for Push-Up 1) On the ground, set your hands at a distance that is slightly wider than shoulder-width apart for maximum stability. 2) Your body should be in a straight line form your head should be looking straight ahead of you aligned down to your feet in a plank position with no sagging in your back or your glutes sticking up in the air. 3) Breath deep into your diaphragm to engage your core, tighten up our abs & glues under controlled tension exhale as you come to the top of the move & inhale during the lowering phase. (If you have a problem staying tight think about being punched in the gut.) 4) To take the pressure off the wrist you can place your hands on a dumbbell. As illustrated above. 5) You elbows should be at about 90 degrees as you lower yourself keeping them close to your body. 6) Once your chest touches the floor (or your arms go down to a 90-degree angle), pause slightly and then explode back up until you’re back to the starting position 7) Video record how or form looks or email me the video to review. If I was looking down at you from above, your arms and body should form an ARROW, not a T. Sorry for the delay of posting videos but, I am just getting back up to speed because my Director/Husband went home to be with the Lord Sept. 29, 2021. Thanks for your understanding. You are appreciated! Reclaim Yourself Coach Kettlebell Lady of Iron Leanne at: https://kettlebelllady.com

Powering Up is how I transformed myself after my husband Don was called home. I have a video I will be down loading here soon on Variations of the Plank 2. Thank you for your patience during this transition. Reclaim Yourself Mastery Coach Kettlebell Lady of Iron Leanne

Push-Up progression Instructions for Push-Up 1) On the ground, set your hands at a distance that is slightly wider than shoulder-width apart for maximum stability. 2) Your body should be in a straight line form your head should be looking straight ahead of you aligned down to your feet in a plank position with no sagging in your back or your glutes sticking up in the air. 3) Breath deep into your diaphragm to engage your core, tighten up our abs & glues under controlled tension exhale as you come to the top of the move & inhale during the lowering phase. (If you have a problem staying tight think about being punched in the gut.) 4) To take the pressure off the wrist you can place your hands on a dumbbell. As illustrated above. 5) You elbows should be at about 90 degrees as you lower yourself keeping them close to your body. 6) Once your chest touches the floor (or your arms go down to a 90-degree angle), pause slightly and then explode back up until you’re back to the starting position 7) Video record how or form looks or email me the video to review. If I was looking down at you from above, your arms and body should form an ARROW, not a T. Sorry for the delay of posting videos but, I am just getting back up to speed because my Director/Husband went home to be with the Lord Sept. 29, 2021. Thanks for your understanding. You are appreciated! Reclaim Yourself Coach Kettlebell Lady of Iron Leanne at: https://kettlebelllady.com

Kettlebell Swing Variations Sept. 13, 2021 September is Injury Prevention month. The kettlebell swing is an excellent way to gain strength, flexibility & endurance. An extra bonus is to keep building those fast twitch fibers that usually decline with age. This video is in the rough because my director producer will be out for another 3 weeks. It's important I stay in communication with your & can be reached at: https://kettlebelllady.com

Instructions for Push-Up 1) On the ground, set your hands at a distance that is slightly wider than shoulder-width apart for maximum stability. 2) Your body should be in a straight line form your head should be looking straight ahead of you aligned down to your feet in a plank position with no sagging in your back or your glutes sticking up in the air. 3) Breath deep into your diaphragm to engage your core, tighten up our abs & glues under controlled tension exhale as you come to the top of the move & inhale during the lowering phase. (If you have a problem staying tight think about being punched in the gut.) 4) To take the pressure off the wrist you can place your hands on a dumbbell. As illustrated above. 5) You elbows should be at about 90 degrees as you lower yourself keeping them close to your body. 6) Once your chest touches the floor (or your arms go down to a 90-degree angle), pause slightly and then explode back up until you’re back to the starting position 7) Video record how or form looks or email me the video to review. If I was looking down at you from above, your arms and body should form an ARROW, not a T.

https://youtu.be/y_qtpllNF1U

Total Body HIIT Workout Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell, or body weight. Use your imagination & have fun! This workout was designed to challenge you by finding tools you have handy just to mix up your training. Kettlebell(s) or with dumbbell(s), sandbags, ropes, tires, sledge hammer or body weight workouts are easily to fit into a busy schedule in just 5 to 15 minutes broken up during the day. Especially with kettlebells you can complete a total body workout for cardio, strength, flexibility, weight resistance, core strength & more! It’s important to find actives you enjoy, keep moving and have fun. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. Tire (sledgehammer) with body weight exercises = 1 minute with 15 second 2. Sandbag or body weight exercises or 10+ bag of a product = 1 minute with 15 second rest 3. Battle rope or jump rope or jumping jacks = 1 minute with 15 second rest 4. Military Press = 30 seconds each side with a 15 second rest to either repeat or cool down. Each round is about 5 minutes with 1 to 3 more rounds based on fitness level & time available to train. Video link: https://youtu.be/0_Oyd9EXf1k Important: Get your body core temperature and muscles warmed up before you begin your training. Once your heart rate is increased keep moving until your heart rate drops too normal. Cooling down after training will help reduce muscles soreness and you will recover quicker. https://youtu.be/530DoFCwRps I am available as a Mastery Coach for individuals, group training accelerating your growth in the areas of fitness, health & relationships. Let’s Talk Soon! https://www.kettlebelllady.com FNX I use FNX performance products for health, refuel for excellence & recovery shown here & are in the background: https://fnx.grsm.io/leannewylet78388332 To receive 15% off your order enter code: FNXSznG  FNX products made in USA.  30 day no questions asked money back guarantee.  For every item purchased a gallon of water is donated to a child in need of pure clean drinking water.

Pain gone! Fatigue gone! This is your Mastery Coach Kettlebell Lady Leanne. When it seemed, liked everyone gave up on me I didn’t give up on myself and is why I don’t give up on others. One of the things I learned during my healing journey it is important to stay active even when you are feeling discomfort, fatigued and in pain. The inclination is to preserve energy by staying still. The reality is the more you sit, the more you sit! On the other hand, the more one move, the easier it becomes! I am now sharing what I have discovered in a free webinar Overcoming Fatigue Through Movement with a Q & A afterwards to answer your questions. To join you can go to Zoom link: https://us02web.zoom.us/j/82716110394?pwd=bHNRTkhlT3AydS94akl3YW4weGdYUT09 Questions: masterycoach@protonmail.com or https://kettlebelllady.com

Total Body HIIT in 5, 10 or !5 minutes based on your time & fitness level. Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell, or body weight. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. Bottoms Up- 30 seconds each side = 1 minute with 15 second rest 2. Pass Around, Figure 8 – 1 minute with 15 second rest 3. High Pull -– 30 seconds each side = 1 minute with 15 second rest 4.Low Windmill -1 Minute with a 15 second rest to repeat in 1 to 3 more rounds based on fitness level & time available to train. Advantage of using Kettlebells: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is essential. Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe. Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis & other muscular Skeletal conditions. High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. When performing a HIIT interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v. The dynamics of the kettlebell reinforces uniform development of muscles, strengthen connective tissues & bones. Injuries are reduced when the body mechanics and postural alignment are not in flexion or extension when exercising. Breathing correctly is an important part of this to control the movement pattern & reduce potential for injuries. Kettlebell are growing in popularity because they dynamically work the entire body with functional movements for strength and conditioning as well as movement, coordination & balance. Kettlebell exercise techniques utilize angular forces and movements that works with the body’s natural mechanics. An extra bonus for doing the kettlebell swing as Pavel Tsatsouline of Strong First states “increases the number of fast twitch fibers that usually decrease with age leading to falls.” Kettlebell exercises also lend themselves to be restorative and therapeutic; making them an excellent choice for rehab therapy clinicians looking to add an effective, dynamic, and fun option to their repertoire. There have been many claims since the early 2000s on the rehabilitative and human performance benefits of kettlebell exercise. Mastery Coach Kettlebell Lady Leanne here to answer your questions.

Total Body HIIT in 5, 10 or !5 minutes based on your time & fitness level. Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell, or body weight. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. Overhead Press- 1 minute with 15 second rest 2. Hang Clean – 30 seconds each side = 1 minute with 15 second rest 3. Cross Over to SL Deadlift -– 30 seconds each side = 1 minute with 15 second rest 4.Double Squat-1 Minute with a 15 second rest to repeat in 1 to 3 more rounds based on fitness level & time available to train. Advantage of using Kettlebells: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is essential. Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe. Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis & other muscular Skeletal conditions. High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. When performing a HIIT interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v. The dynamics of the kettlebell reinforces uniform development of muscles, strengthen connective tissues & bones. Injuries are reduced when the body mechanics and postural alignment are not in flexion or extension when exercising. Breathing correctly is an important part of this to control the movement pattern & reduce potential for injuries. Kettlebell are growing in popularity because they dynamically work the entire body with functional movements for strength and conditioning as well as movement, coordination & balance. Kettlebell exercise techniques utilize angular forces and movements that works with the body’s natural mechanics.

The double kettlebell squat was one of 4 exercises done for HIIT training. The squat can be down with your body weight or with a dumbbell. The squat is a fundamental move we use daily. Give it a try & let me know how it goes. Mastery Coach Kettlebell Lady Leanne Wylet

Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell, or body weight. Kettlebell(s) or with dumbbell(s) or body weight workouts are easily to fit into a busy schedule in just 5 to 15 minutes broken up during the day. Especially with kettlebells you can complete a total body workout for cardio, strength, flexibility, weight resistance, core strength & more! It’s important to find actives you enjoy, keep moving and have fun. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. Kettlebell. Stop Start - = 1 minute with 15 second 2. Clean = 1 minute with 15 second rest 3. Cross Over to a Single Deadlift -– 30 seconds each side = 1 minute with 15 second rest 4.Left side Squat Right Squat = 30 seconds each side with a 15 second rest to either repeat or cool down. Each round is about 5 minutes with 1 to 3 more rounds based on fitness level & time available to train. Important: Get your body core temperature and muscles warmed up before you begin your training. Once your heart rate is increased keep moving until your heart rate drops too normal. Cooling down after training will help reduce muscles soreness and you will recover quicker. I am available as a Mastery Coach for individuals, group training accelerating your growth in the areas of fitness, health & relationships. Let’s Talk Soon! https://www.kettlebelllady.com

Join MY Free Overcoming Fatigue Through Movement Take 60 Minutes out of your day to learn how to master YOUR pain/fatigue through movement. This Free webinar is Friday July 16, 3 PM & Saturday July 17 10 AM. Each segment will be 30 minutes with a half hour Q & A afterwards to answer your questions. Pain gone! Fatigue gone! When it seemed, liked everyone gave up on me I didn’t give up on myself and is why I don’t give up on others. One of the things I learned during my healing journey it is important to stay active even when you are feeling discomfort, fatigued and in pain. The inclination is to preserve energy by staying still. The reality is the more you sit, the more you sit! On the other hand, the more one move, the easier it becomes! I am now sharing what I have discovered in this free webinar Overcoming Fatigue Through Movement. Attention If you are struggling with fatigue, I recommend you take full advantage of this FREE masterclass. It's for those of you who everyone else has given up on! To Join click below: https://www.kettlebelllady.com/Mastering-Fatigue We will talk again soon! Mastery Coach Kettlebell Lady Leanne

Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell, or body weight. Kettlebell(s) or with dumbbell(s) or body weight workouts are easily to fit into a busy schedule in just 5 to 15 minutes broken up during the day. Especially with kettlebells you can complete a total body workout for cardio, strength, flexibility, weight resistance, core strength & more! It’s important to find actives you enjoy, keep moving and have fun. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. 4 Square Breathing Jumping Jacks- 30 seconds each exercise = 1 minute with 15 second rest 2. Walking kettlebell Swing = 1 minute with 15 second rest 3. Suite Case Deadlift to a Row -– 30 seconds each side = 1 minute with 15 second rest 4.Hand 2 Handed Swing -1 Minute with a 15 second rest. Each round is about 5 minutes with 1 to 3 more rounds based on fitness level & time available to train. Important: Get your body core temperature and muscles warmed up before you begin your training. Once your heart rate is increased keep moving until your heart rate drops too normal. Cooling down after training will help reduce muscles soreness and you will recover quicker. FNX I use FNX performance products for health, refuel for excellence & recovery shown here & are in the background: https://fnx.grsm.io/leannewylet78388332 To receive 15% off your order enter code: FNXSznG  FNX products made in USA.  30 day no questions asked money back guarantee.  For every item purchased a gallon of water is donated to a child in need of pure clean drinking water. Mastery Coach is wearing Luna sandals. They can be checked out at: https://lunasandals.net I am available as a Mastery Coach for individuals, group training accelerating your growth in the areas of fitness, health & relationships. As my gift to you because I know what it is like to fall through the cracks & seek answers that never seem to come offer a complimentary strategy appointment to see if what I have to offer is a good fit. Let’s Talk Soon

Total Body HIIT in 5, 10 or !5 minutes based on your time & fitness level. Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell, or body weight. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. Low Windmill- 30 seconds each side = 1 minute with 15 second rest 2. Sumo Deadlift – 30 seconds each side = 1 minute with 15 second rest 3. Row -– 30 seconds each side = 1 minute with 15 second rest 4.Hand 2 Handed Swing -1 Minute with a 15 second rest to repeat in 1 to 3 more rounds based on fitness level & time available to train. Advantage of using Kettlebells: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the Sandals by Luna made in USA are Kettlebell Lady Leanne’s choice for walking, exercising, hiking & running. Your feet will thank you when they can move freely! https://lunasandals.net FNX I use FNX performance products for health, refuel for excellence & recovery shown here & are in the background: https://fnx.grsm.io/leannewylet78388332 To receive 15% off your order enter code: FNXSznG  FNX products made in USA.  30 day no questions asked money back guarantee.  For every item purchased a gallon of water is donated to a child in need of pure clean drinking water. I am available as a Mastery Coach for individuals, group training accelerating your growth in the areas of fitness, health & relationships. As my gift to you because I know what it is like to fall through the cracks & seek answers that never seem to come offer a complimentary strategy appointment to see if what I have to offer is a good fit. Let’s Talk Soon!

Total Body HIIT in 5, 10 or !5 minutes based on your time & fitness level. Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell, or body weight. Instructions: Each round can be done in 5 minutes for those days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Note: You can increase or decrease your work to rest ratio depending on how much time you have to train & your fitness level. Exercises: 1. Halo - 1 Minute with a 15 second rest 2. Lunge with weight or body weight – 30 seconds each side = 1 minute with 15 second rest 3. High Pull -– 30 seconds each side = 1 minute with 15 second rest 4.Two Handed Swing -1 Minute with a 15 second rest to repeat in 1 to 3 more rounds based on fitness level & time available to train. Advantage of using Kettlebells: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is essential. Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe. Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis & other muscular Skeletal conditions. High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. When performing a HIIT interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v.

Kettlebell HIIT Total Body Workout in the Safety Zone By: Mastery Coach Kettlebell Lady Leanne Wylet Are you ready for a High Intensity Kettlebell Fitness Workout? To do these exercises you can use a kettlebell, dumbbell or body weight. Each round can be done in 5 minutes for hose days you are short on time. Depending on your fitness level can repeat for 2 or 3 rounds. Each exercise per side is done for 30 seconds for a total of one minute with a 15 second rest. You can time yourself with a Fit Bit, GymBoss or what every is handy. Exercises: 1 Clean to a Single Arm Squat 2. Single Arm Kettlebell Swing 3. Cross-Over to opposite side & back to other side for a Suit-Case Deadlift 4. Cross over to a Side Lunge holding a weight in front. Kettlebell Facts: Gravity Exercise are kettlebell exercises by nature are resistance exercises that work against gravity with their cast iron cannon shape kettlebell with the handle attached to the top of the weight. A well-designed kettlebell program is essential. Why? To correctly learn the fundamental moves, you use every day to push, pull, squat, bend, lunge, rotate & turn controlled by how you breathe. Once the fundamentals of movement are grooved in intensities, loads, and progressions can bolster a physical defense against osteoporosis & other muscular Skeletal conditions. High Intensity Interval Training (HIIT) is a form of "cardio" training, the bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. When performing a HIIT interval, usually aim to achieve a max heart rate of 80% — (220-your age) x0.8.v. The dynamics of the kettlebell reinforces uniform development of muscles, strengthen connective tissues & bones. Injuries are reduced when the body mechanics and postural alignment are not in flexion or extension when exercising. Breathing correctly is an important part of this to control the movement pattern & reduce potential for injuries. Kettlebell are growing in popularity because they dynamically work the entire body with functional movements for strength and conditioning as well as movement, coordination & balance. Kettlebell exercise techniques utilize angular forces and movements that works with the body’s natural mechanics. An extra bonus for doing the kettlebell swing as Pavel Tsatsouline of Strong First states “increases the number of fast twitch fibers that usually decrease with age leading to falls.” Kettlebell exercises also lend themselves to be restorative and therapeutic; making them an excellent choice for rehab therapy clinicians looking to add an effective, dynamic, and fun option to their repertoire. There have been many claims since the early 2000s on the rehabilitative and human performance benefits of kettlebell exercise. Restoring Movement with Natural Physics Restoring, optimizing, and maintaining movement and function are central goals for Physical Therapy and rehabilitation. By using functional movements combined with physics which are natural to our body, kettlebells offer a mode of exercise with rehab applications and restorative qualities limited only by one’s ingenuity and willingness to think outside the box. Note: Kettlebells were instrumental in my healing from the soft tissue damage from a seat belt injury. I went from a diagnosis of “permanently disabled” to “full mobility.” I have two kettlebell certifications: Hard Style & High Intensity Interval Training. I am available as a Mastery Coach for individual, group training & accelerating your growth in the areas of wellness, fitness & relationships. As my gift to you because I know what it is like to fall through the cracks & seek answers that never seem to come offer a complimentary strategy appointment to see if what I have to offer is a good fit. Please see my contact information at MasteryCoach@protonmail.com or https://kettlebelllady.com