P Selter - Kettlebell: Killer Kettlebell WOD Bible: 200+ Cross Training KB Workouts (Kettlebell, Kettlebell Workouts, Simple and Sinister, Kettlebell Training, Kettlebell Swing, Kettlebell Exercises, WODs)

Your Free Gift

As a way of saying thanks for your purchase, Im offering a free report thats exclusive to my readers.

You can download this free report by going here.

www.WODBible.com

Fitness gurus always want to make out that getting in shape and working out is harder than it really is, thats why I wrote:

Cross Training WOD Compilation: 35+ Workouts to Lose Weight & Build Muscle

This book is a handy little reference containing the workouts and info to get started on your journey today; I encourage you to share this bonus report with your friends & family too!

As this is a limited time offer it would be a shame to miss out, I recommend grabbing this bonus before reading on.

PS : Im always adding additional workouts and tips to my books, by clicking on the link above Ill also be able to send you an updated version of the eBook youve purchased free of charge.

Introduction

I would like to thank you and congratulate you for purchasing the book, Killer Kettlebell WOD Bible: 200+ Cross Training KB Workouts.

This book will introduce you to the many health & fitness benefits of the phenomenon kettlebell training along with how to correctly perform common kettlebell exercises.

You will then be able to practise and implement these exercise with the 205 kettlebell WODs (workouts) contained within this book to improve your speed, strength and agility.

Thanks again for purchasing this book, I hope you enjoy it!

Benefits of Cross Training

Cross Training is not just a new fad amongst all the other styles of training that come and go throughout the years; Cross Training has many benefits these include:

Intensity

Cross Training workouts are fast paced and intense (as the emphasis is on speed and total weight being lifted), they are generally much shorter than a regular weight lifting workout however since the workout is condensed it is constant non-stop movement, there is no time to stop and talk to your gym partner between sets like you normally would as you are constantly working against the clock to better yourself.

Creates Athletes

Cross Training exercises are all high power functional movements, this is highly emphasised. Cross Training, unlike bodybuilding does not believe in low power isolation movements. The major benefit here is now that the focus has been taken off vanity and looks it has been put 100% on performance the core strength, stamina, coordination, agility and balance you will develop through participation in Cross Training will transfer over to sports and all other facets of life.

Time

The number one excuse for individuals not following a workout regime is the constraint of time; yes its true working out takes time.
However, Cross Training WODs are short - with many intense workouts ranging from 15 20 minutes they are faster and more effective than a regular workout in which you spend an hour on a cross trainer mindlessly staring at the wall.

Measureable Results

Cross Training workouts provide you with measureable and repeatable data; this can be used to verify that your fitness level is increasing. With a series of bench mark workouts known as The Girls and The Heroes you can easily assess your progress.

Life Changing

Change your body, change your life, and change your world
Cross Training workouts build mental strength, grit and confidence; a tough Cross Training workout will emotionally push you beyond your limits. When you ignore the voice inside your head that says its too hard or I cant do that last rep and push past it unbreakable confidence is built then anything is possible.

Community

Cross Training encourages community, both in the gym and online.
People encourage and support each other through out their workouts you will never have to work out alone again unless you want to, as the bond formed between training partners make training truly fun. It is very rarely you will find an individual that is as passionate about a particular pastime as yourself however this could not be further from the truth with the Cross Training community; we are all teammates that push and pray for each other.

Terminology

The following Cross Training terminology guide will come in helpful when interpreting your Cross Training workouts.

1RM: Your 1RM is your max lift for one rep

AHAP: as heavy as possible

AMRAP: As many rounds as possible

ATG: Ass to Grass

BP: Bench press

Box: Another name for a gym

BS: Back squat

BW : Body weight

CTT: Cross Training Total - consisting of max squat, press, and deadlift

CTWU: Cross Training Warm-up

Chipper: A WOD containing many different exercises and reps

CLN: Clean

C&J: Clean and jerk

C2: Concept II rowing machine

DL: Deadlift

DOMS: Delayed onset muscle soreness

DU: Double under

EMOM: Every minute on the minute

For Time : Timed workout, perform as quickly as possible and record score.

FS: Front squat

GHR(D): Glute ham raise (developer). Posterior chain exercise, similar to a back extension. Also, the device that allows for the proper performance of a Glute Ham Raise.

GHR(D) Situp: Situp performed on the GHR(D) bench.

GPP: General physical preparedness, another word for fitness

GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughout the day

H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques