top fitness secret, ladys and gentlemen i bring you the kettlebell!!!!



you can do your whole body in 10 minutes with this handy gadget, its the ultimate way to exercise core, im currently using it to aid with my royal marine commando / british army paratrooper recruitment.
would really recommend them to absolutely EVERYONE
start off with an 8kg or 16, and then work your way up! currently im on a 24kg
join the kettlebell hype!

looks cool, but you can also use normal dumbells for pretty much any workout.

I have found a great channel on youtube that shows you a section for the most important areas of your body using dumbells.

This thing looks cool though.

But if you have dumbells and are keen to get in shape, i''ll put some vids up. They are very useful.

kettlebells are easier for doing multiple muscle workouts i find, i can do abs , glutes, calves, biceps and triceps AND quads all in one motion!

sounds good to be honnest

Kettle bells are the business! They hurt so much more than dumbbells.

Ive just started with doing them with Pepe but i just stick to 2x12kgs and we do some of them exercises, theres a 20kg and its a killer so you must be a beast throwing the 24kg about

We do dead lifts and clean and Jerk as well its tough and i have to give Pepe credit he is a beast lifting.

clean > squat > press is good
doing figure of 8's is great for lower body, but burns big time!

dead lifts are good. rows are good to do with dumbells i use around 20kg for sets of 8, doing 12 reps 10 reps 8 reps, rest for 2minutes then another set and so on

Dead lifts are the bomb!

Kettle bells rock too though, we make exercises with them up as we go along, the latest one I do I have named " disco twirls" lol.... They hurt!

Mikes coming along nicely in the training and I dread the fact that he will soon catch up with me as I don't know how much more I can dead lift, yet he is gaining each time

my back is wrecked so all of these things are off limits at the moment, not that ever go to gym anymore (lazy bastard)

No excuses rob ! Guy me and mike train with has 2 fucked discs and a fractured vertbrae and he still dead lifts 150 kg... Actually it's the famous strobe drums! I just about lifted 150 so he's putting me to shame and makes me strive to keep lifting heavier

Get to that gym boy!! Or a couple of 20 kettle bells would work magic in your house mate! Seriously you should give em a go, recommended by the pepster so you know it's all good

get some vids up of the disco twirl and i'll shohw you the gunslinger

just order a set of kettlebell of amazon... cheers for the recommended guys

Me and Pepe were doing weights tonight, this is what we did

2 sets of 5 reps clean and jerk + plus 5 standing press at 40 kgs.

then on to dead lifts as follows
2 sets of 5 reps of 110 kg
2 sets of 5 reps of 100 kg
2 sets of 5 reps of 80 kg
4 sets of 10 reps of 60kg

i could hardly hold my water bottle at the end of it as my hands were so sore. it felt terrible at the time but i've just had some chicken curry and feeling great now