KettleX Intermediate Workout with Lorna Kleidman (Tutorial Included)

NOTE: I received a free copy of this DVD for review.This DVD is offered by instructor Lorna Kleidman, who created the KettleX method of working with kettlebells. Although this is rated as an "Intermediate Workout," I actually found the overall routine quite similar to her  KettleX Basics Workout , with the main difference being that here, Kleidman uses two different sized kettlebells during the workout, one heavy, and one light. Kleidman's weight recommendations, which are 10-15 lbs. for the light weight and then "at least" 20 lbs. for the heavy for women and 30 lbs. for men, differ from typical STARTING kettlebell weights that I've traditionally seen recommended, which are more in the range of about 8 kg (16 lbs.) for women and 16 kg (35 lbs.) for men.The Main Menu of the DVD offers 4 options: Tutorial - Warm Up - Start Workout - Cool Down. I have broken down each segment below (all times listed in parenthesis are approximate). The setting for all segments is a featureless studio with a white floor and white walls.TUTORIAL (13.5 mins.)Here Kleidman is featured alone. She briefly breaks down each exercise featured in the workout, spending about 2 minutes per move. The following exercises are included: 1) Zip to Home, 2) Push Press, 3) Swings, 4) Swing to Home, 5) Forward Lunge with Chop, and 6) Swing Flip.WARM-UP (4 mins.)NOTE: The warm-up moves are IDENTICAL to what appears on Kleidman's Basics DVD.Kleidman is alone for the warm-up as well. She starts with alternating arm circles, moving into shoulder circles and shoulder reaches. She steps back (lunges) to the rear with arms and then moves into side lunges. She then moves to the floor for a series of spine stretches which includes several repetitions of plank to v-stretch to two push-ups. Coming back to standing, Kleidman concludes the warm-up with about 1 minute of high impact cardio moves (e.g., side-to-side hops, twists, jumping jacks).WORKOUT (40 mins.)Here Kleidman is joined by a background exerciser who shows slight modifications for some of the movements. The workout features the moves from the tutorials performed in rounds, usually completed three times as described below. (Note: although there are no chapter headings, each round is internally chaptered, allowing you to skip on your remote.)*Round 1, 3x total (using heavy KB): 1) Zip to Home --> Push Press, 2) Double Arm Swings*Round 2, 3x total (using light KB, which appears to be used for remainder): 1) Swing to Home --> Squat Press, 2) Forward Lunge with Chop, 3) Alternating Swings*Round 3, 3x total: 1) Lateral Lunge (bring KB to toe), 2) Swing Flip, 3) Circles around Hips (add 1-leg balance), 4) Push-Ups (on floor, no KB)*Round 4 (moving to floor), 2x total: 1) Turkish Get-Up in Increments: a. Torso Reach, b. Hip Lifts, c. Leg Lifts, d. Side Plank, 2) Diagonal Chop (lying to seated), 3) Plank RowsCOOL DOWN (4 mins.)NOTE: The cool-down moves are IDENTICAL to what appears on Kleidman's Basics DVD.Kleidman is alone again for the cool-down. She begins with a lunging hip flexor stretch, moving into a runner's stretch for the hamstrings. She stretches the forearms on the floor, then the triceps and shoulder stretches. Kleidman concludes with full body hangs and breathing.In my review of the  KettleX Basics DVD , I broke down the specific reasons that Kleidman's style of kettlebell training does not click with me; I won't rehash that here. Suffice to say that although some will enjoy the fast-paced, fusion nature of this workout, it didn't work for me.

Such a great workout, well putted together moves! After repeating the workout several timea technique gets very clear!Love the instructions for modifications as well!

I've been using Kettlebells for ~ 15 years as part of my martial arts routine and know firsthand how useful these things can be for both men and women who want to strengthen and stabilize their core, burn fat, and build muscle. Sure, weights can do the same thing, but Kettlebells have certain advantages, not the least of which is that they're fun and easy to use. The kettlebell's center of mass is extended beyond the hand, hence utilizes more muscles than traditional dumbbells, meaning that a kettlebell workout is more effective and yields better results in less time too. What I hadn't found until now was useful instruction for those who have played around with them but want something more. Lorna Kleidman clearly knows her stuff, she is a 3-time Kettlebell World Champion, author, and coach, and it shows in the instruction. Ignoring the tutorial (~ 20 min) which you'll only need a couple of times, the DVD has a ~40 minute exercise routine, and ~ 4 minute cool down covering intermediate Kettlebell exercises. This makes for a well-produced, easy to follow, useful workout. You will need two Kettlebells for this routine (Lorna suggests ~ 10-15lb and 20-25lb for woman and ~ 15-20lb and 30-35lb for men) and a mat or towel, all of which are easily available at most any sporting goods store or online.

Kettlebell workouts can be some of the most productive and challenging workouts that you will ever have, but they can also be susceptible to bad form and attempts to use bells that are simply too heavy. I've been using kettlebells for several years, and I have bells that range from 10 to 54 pounds. This program recommends using weights that are a little lower than recommended in other programs (Pavel Tsatsouline's Russian kettlebell workouts come to mind) and some of the techniques are slightly different than Pavel's, but I found that Ms. Kleidman's program produced more fluid workouts that are, in my opinion, safer and easier to follow than other programs. In the end, you have to choose a style that's best for you and work with bells that are challenging, but still allow you to use good form. This DVD is an excellent resource for refining your technique if you've had some experience with kettlebells. If you are in OK shape, but new to kettlebells, I would recommend the Basic KettleX DVD.

I absolutely loved this workout! As a first time kettlebell user I found instructions very clear and easy to follow. I did watch few moves, that I didn't understand right away, on the repeat. But isn't that a beauty of having a DVD?After two weeks of following this program I am able to keep up with the instructor and feel much stronger.