Basics Workout with Lorna Kleidman (Tutorial Included)

I love this video workout. Lorna is such an inspiration. you have to buy the kettlebell separately. I have wanted to try this workout for awhile and this is a grreat place to start.

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. According to Kleidman's web site, KettleX involves "fluid dance-like movements." The web site also claims that the KettleX method is unique in that incorporates both resistance training and cardio, but of course this is true of all kettlebell workouts.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 (17 mins.)Here Kleidman is featured alone. She briefly breaks down each exercise featured in the workout, spending about 60-90 seconds per move. The following exercises are included: 1) The Halo, 2) Good Mornings, 3) Swings, 4) Single Arm Swings, 5) Transitions, 6) Double Arm Zip to a Catch, 7) Lateral Lunge Open Arm & Press, 8) Swing Pullback, 9) Overhead Chop with Pivot, 10) Overhead to Situp, 11) Plank Complex, and 12) Russian Twist.WARM-UP (4 mins.)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 down dog to plank to push-up. Coming back to standing, Kleidman concludes the warm-up with about 1 minute of high impact cardio moves (e.g., jumping jacks).WORKOUT (31 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: 1) Halos with Chop, 2) Good Mornings (with kettlebell held at base of neck), 3) Double Arm Swings to Alternating Swings*Round 2, 3x total: 1) Double Arm Zip to Catch with Rear Lunge, 2) Lateral Lunge with Open Arm & Press, 3) Swing Pullback*Round 3, 3x total: 1) Overhead Chop with Pivot, 2) Large Circles with Kettlebell (front of body), 3) Mountain Climbers (no kettlebell)-transition to floor-*Round 4, 2x total: 1) Overhead to Situp, 2) Plank Complex (plank with one hand on kettlebell to side row), 3) Russian TwistCOOL DOWN (4 mins.)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.This DVD certainly has the potential to provide a decent workout, and it will appeal to some exercisers. But it did not click with me for various reasons:1) This is not how I like to do kettlebells. I have been working with kettlebells on and off for several years. Although I have not worked with a personal trainer, when I decided to learn this method, I studied many videos, DVDs, and books based on RKC (Russian Kettlebell Challenge) techniques. One DVD spent over an hour teaching the swing; Kleidman spends less than 2 minutes here. For this reason, I do NOT think this is an appropriate kettlebell DVD for beginners. Furthermore, her recommendations for starting kettlebell weights (her DVD cover suggests 10-15 lbs. for women, 15-20 lbs. for men) are significantly off from what I've always read, which are more in the range of about 8 kg (16 lbs.) for women and 16 kg (35 lbs.) for men. Although this sounds counter-intuitive, using too light a weight can throw off form, particularly for swings. And this brings me to the next issue.2) I question Kleidman's form. For the swings in particular, she is not getting down very low, and she doesn't seem to have much a hip snap, the key to the swing. I can't help but question whether this is due at least in part to the weight of her kettlebell--the kettlebell she is using looks VERY tiny, maybe as light as a 5 lb. bell. (She never says what she is using in the workout, which I believe is another oversight.) I am aware that that Kleidman has won kettlebell competitions, and I'm sure that this form works fine for HER, but still, I question teaching it to at-home exercisers, who are much more at risk for injury.3) I question the safety of some of the moves. Several of the moves felt VERY uncomfortable to me, such as the Good Mornings with the kettlebell held behind the neck--ouch! Other exercises were performed so quickly that it was difficult to maintain good form--e.g., the Overhead Chop with Pivot. Certainly, you could use a super-light kettlebell for some of these moves, but again, the way I was trained, I don't think this appropriate for other moves, particularly swings.4) I didn't like the workout format itself. Working out in rounds--or any style routine where you complete a series of moves and then "take it from the top"--is simply NOT my style; I much prefer to complete a set of moves and then proceed forward. It didn't help that I didn't like the music used during the workout either (I found it loud and jarring, like something you'd hear on a "booze cruise"). I also didn't like having high impact moves in the warm-up.Again, I am sure that there are some who will like this workout, but I simply don't think it is the best that kettlebells has to offer, and especially not for beginners exercising at home.

This workout is similar to one I used to do at a gym that featured among other things, kettlebells. This style of exercise is said to feature "natural movements", that is, moves that occur when you do outside work or use tools like an ax or swing a bucket. The exercise is popular in Russia and has made inroads in the US. It's a lot of fun, but can be very strenuous.This workout has the basic moves we did, including double arm swings, single arm swings, a combination of squat with lunge, and running planks. There is also an overhead rotation, twists, and a few other moves. You will work your entire body with this workout and you will feel it. If it gets easy, up the kettlebell. If you have knee problems, lunges can be difficult. As a basic workout, it is sufficiently aerobic and simplifed (you'd normally do various squats alone, and lunges alone--here, they are combined.)Caution with swings indoors: if you have a weak grip and let go.....bombs away. The thing is like a cannonball if you get enough momentum going.If you can't do the moves, see the tutorial on the way to do the move and watch the second instructor for some modification. I think more could have been taught to modify the moves.Summary: good total body workout with a kettlebell, minimal equipment needed (kettlebell, dvd player.) Not for the very out of shape or rank beginners. A class on handling kettlebells, with instruction on proper form would be a smart idea.DVD provided in exchange for evaluation and review.

I've been looking to change up my workout routine. I had some kettlebell DVDs, but I'd done them so many times I was a little tired of them. In general, I love kettlebell workouts, though -- I find they really work the legs like nothing else (in a way that squats, lunges, etc., don't). So I was excited to try this DVD.I am very happy with this workout. There's a second instructor doing modifications for some moves (she's always on the screen where you can see her, which is nice), while the main instructor (Lorna Kleidman) demonstrates unmodified exercises. I started out not doing the modifications but did have to modify a few moves in the last 1/3 of the workout. This DVD challenged me. And I felt it the next day, especially in my legs (in a good way, I mean -- how you feel when you work muscles you haven't worked for awhile). Even though I have done kettlebell workouts before, there were some moves in this one I hadn't tried before. So I love it that there was some new content. I do believe this is suitable for kettlebell beginners with a low-weight kettlebell. It would be somewhat difficult to complete if you had not ever exercised before, but if you've been exercising a bit and want to try something new, this is a wonderful introduction to kettlebells.This is a circuit-style workout. You do 3-4 exercises in a sequence, then repeat 2 times (you only do the ab exercise circuit at the end twice, though). It's enough to really get the moves down without being bored. It's a low-impact workout without a lot of jumping around. And yet, it's definitely a cardio workout (as well as a strength workout) -- your heart rate is up and your breathing is heavy by the end.I felt that the warm-up and cool-down were appropriate (and short but effective). You do the warm-up without the kettlebell; it's a little jumping around and some dynamic movements to get your muscles ready.Three pieces of equipment are recommended -- a kettlebell (10-15 pounds for women, 20-25 pounds for men), wrist wraps, and a mat (there's some floor work). I was a little out of practice with kettlebells so I opted for a 10 pound one. I was still challenged, although I was starting to get used to the moves after a couple of workouts. I'll be moving up to a 15 pound one shortly. If ever you feel that the kettlebell is too light or too heavy, by all means, switch to a different one. You don't even have to do all the exercises with the same kettlebell. If one exercise is challenging for you at 10 pounds, stick with 10. If another exercise is too easy at 10 pounds, go up to 15. Etc. I did use wrist wraps because in the past, I've hit myself in the wrists with a kettlebell (particularly in exercises where you "clean" the bell). However, there aren't too many moves like that in this workout and you could get by without them. I also didn't use a mat but I was working out on carpet so there was already some padding. Both the instructor and the modifier are wearing shoes. I prefer to wear shoes just to protect and support my feet and ankles in a workout like this. But really, that is up to you.I thought the instructor did a good job. She talked when it was important to be giving directions, but she did not chatter incessantly. (By contrast, I have memorized all of Tony Horton's silly comments and Forrest Gump quotes from P90X and P90X3...) She looked strong but still feminine and -- this is important -- she looked like someone who actually does these types of workouts on a regular basis.One feature I particularly liked was that the tutorial was separate from the workout. I would strongly suggest watching it at least once before you do the workout. Each move is explained and demonstrated in detail. You're told what part of the body you are working and where you should feel each exercise. The reason I'm glad this was separate is that it means there's no wasted time during the workout while you watch demonstrations. This makes the DVD more valuable in the long term. You get a complete workout in a shorter time and there are no wasted moments. You are moving pretty much the whole time. (And really, I get tired of being told how to do an exercise for the 15th time. But with this DVD, you watch the tutorial when you need instruction -- you can watch the whole thing or select individual exercises -- and when you don't need instruction, you can get straight to the workout.)The set is pretty basis, a simple white background with a KettleX logo. It's clean and free from distractions. I find the camera work to be good. There were no special effects (fine by me, I actually hate special effects in workout videos because they tend to obscure the moves) and I could always see the demo of the move(s) I was supposed to be doing. Music was instrumental and was at an appropriate volume so that I could hear Ms. Kleidman talking. (Truth be told, the music didn't leave a huge impression on me -- I didn't love it or hate it.) It looks like the main part of the workout was filmed in one long segment (well, about 30 minutes); the continuity is appreciated and made it easy to follow along.Overall, I was very happy with this workout. If there was one thing I would change about the DVD, it would be the way the menu works. I'd like to be able to hit play at the warmup and just let it go all the way through the whole workout. (Right now, at the end of each segment, you're sent back to the menu.) However, that's a pretty minor issue in a quality workout.DVD provided by the instructor for evaluation purposes.