Kettlebell Bombshell: Vol. 2

"Kettlebell Bombshell, Vol. 2" is led by Lisa Balash, and consists of an Instructional segment, cool-down, 3 full length workouts: Double Bell, Interval Training and Whole Body that range from 26-35 minutes. This DVD has the option to play all, or play each chapter. The exercises in tutorial, cool-down, and each workout and the cool-down are chapters on the menu. The exercise name is displayed on screen, as is the rest period and exercises for next sequence. The Interval Training Workout is time based, while the Double Bell & Whole Body workouts have rep schemes (5-25 reps) for work. I'm really impressed with this DVD, I think that Lisa has done an excellent job on it. First, each workout is sequenced w/ different focuses and they're definitely much more challenging than the ones in the KB Bombshell Vol. 1. What peaked my interest in this DVD was the number of workout for a good price ($24-29, retail, much cheaper than most KB workouts by certified instructors), the type of workouts (like double bell & intervals workouts), exercises (don't have any follow along DVD workouts that incorporate the Jerk exercises or few that incorporate Figure 8 variations), and I wanted to try a more advanced workout by Lisa Balash (her volume 1 was geared towards beginners to KB).

I like that the workouts all have their own flavor, have a good flow, and they are mentally & physically engaging for a 30 min. workout. Single bell variations are discussed as subs for double bell exercises, and modifications for simpler exercises/less of a learning curve are provided, too (sub Push Press for Jerk or High Pull for Snatch). Lisa's form/body mechanics are solid, she is more soft-style (not an RKC, she's IKFF certified). Her cues & form instruction are very good, and she has pleasant personality.

Cast: just Lisa

Set: Lisa is superimposed on a studio background (she filmed in front of green screen or elsewhere).

Equipment: double bells for Double workout (or cued to use single bell), Interval & Whole Body workouts are single bell workouts but one may need a lighter & heavier bell for certain exercises (Lisa recommends having two different bells for the Whole Body workout).

Music: driving beat, works well w/ the workouts

Instructional (41 min.)

Jerk

Clean & Jerk

Curvilinear High Pull: this variation has the swing element/ preparatory exercise to snatch. The other high pull variations (Two Hand, Alternating & One Hand High Pull) are more like barbell high pulls w/o the toe rise (squat then upright row motion, but the lower body powers the movement).

Snatch

Figure 8 series (3 variations): Figure 8: bell swings front after hand transfer/weave around leg, Figure 8 to Shoulder: bell to opposite shoulder after hand transfer/weave around leg, Figure 8-Speed Skater: pass bell in lateral lunge position, bell swings front in standing position.

Swing, Catch & Squat

Renegade Row: 1 rep per side, then pushup

Full Get Up

Deck Squat: narrow stance when rolling back & forth into squat position, bell presses overhead in standing position.

Workout 1/Double Bell (26 min.): 5-20 reps per exercises or side, 20-120 second rest.

Cleans: Cleans> Clean Squat> Clean, Squat, Push Press

rest

Alt. Cleans

rest

Clean, Squat, Push Press: single arm/right, squat, single arm/left, squat, double arm

rest

Clean & Double Bell Jerk: cues single bell option, or sub push press

rest

Suitcase Dead Lifts

Stiff Legged Dead Lift

Bent Over Rows

rest

Repeat sequence once

rest

Clean, Squat, Push Press, Racked Reverse Lunge

Clean, Jerk & Row Combo: Clean, Jerk, Renegade Row, jump into squat, suitcase deadlift to standing position.

rest

Double Windmill Press

rest

Chest Press: standard (elbows flared out) & narrow (palms face each other, elbows close to body).

Workout 2/Interval Training (35 min.): 40-60 seconds work per exercise or side, 10-60 seconds per rest

Two Handed Swings

rest

One Arm Swing

rest

One Arm Swing, other side

rest

Alternating Swings

rest

Two Hand High Pull

rest

One Arm High Pull, both sides

rest

Curvilinear High Pull, both sides

rest

Alternating High Pull

rest

Curvilinear High Pull, both sides

rest

Alternating Curvilinear High Pull

rest

Snatches, both sides

rest

Alternating Snatches

rest

Swing, Catch and Squat

rest

Figure 8's to the Shoulder

rest

Cleans, both sides

rest

Clean & Jerk

rest

Figure 8's

rest

Figure 8's- Shoulder

rest

Figure 8's- Speed Skater

rest

Clean & Jerk, Snatches, Woodchopper (front lunge w/ chop on outside of moving leg): perform all exercises on one side.

rest

Repeat sequence on other side.

Workout 3/Whole Body (32 min.): 5-25 reps per exercise or side, 20-60 sec. rests

Two Hand Swings: 4 sets w/ short rest between sets.

rest

Swing, Catch & Squat

rest

High Pull, then High Pull/ (Upright)Row Combo

rest

Shoulder Press: slow pace lift & lower

rest

Shoulder/Chest Press: faster pace than previous

rest

Clean Squat, Push Press, Rack (Reverse) Lunge, Figure 8 Combo: alternating sides.

rest

Figure 8 Speed Skater: then Figure 8 to Shoulder, Side Lunge: alternating sides

rest

Full Get Up

rest

Deck Squats

rest

Abdominals

Roll-up w/ bell extended forward, then slow lower & pullover.

Roll-up w/ bell extended overhead, wider stance of legs w/ turnout (& pullover).

Reverse Crunch: bell extended overhead (stays on floor entire time).

Crunch w/ single knee pull in, then pullover (w/ leg extending to front).

Cool Down/Stretching (4 min.)

Glute/Hip Stretch: start seated w/ bent legs extended front w/ arms in back of body> cross one bent leg/ankle over other thigh & hold.

Seated Hamstring Stretch

Shoulder stretch: start in quadruped position, lower head & one shoulder to floor, arm is flat on floor w/ palm turned up.

Child's Pose

Hip Flexor stretch (Cobra w/ toes curled under)