Russian Kettlebell Workout, Lobo Style!

Russian Kettlebells (girya) are very popular in today's cutting edge physical fitness programs.
The kettlebell has become a popular exercise tool in the United States due largely to the efforts of strength and flexibility coach Pavel Tsatsouline.
However, the kettlebell is not necessarily a new device. It first appeared in a Russian dictionary in 1704 (Cherkikh, 1994) and was said to be used by Russian Royalty and the Special Forces of the military. Today the device is popular among many military, police, and mixed martial arts (MMA) practitioners.
They come in both kilogram and pound varieties (depending on your preference).
They start as low as 5 lbs. and work their way up to over 100 lbs.
Common Kettlebell lifts are:
Kettlebell swing (The above photos are examples of one and two arm swings)
Kettlebell snatch
Kettlebell jerk
Kettlebell Power Clean Squat Thrust
I personally enjoy the kettlbell because it breaks up the monotony of a workout cycle and keeps my workouts 'fresh'. Make no mistake, I am super sore when I wake up the next morning, but that means I accomplished something the day before.
We used them in what are known in the fitness world as 'Rounds'.
A typical round would include
- two hand kettlebell swings (minimum of 20 reps)
- one armed overhead shoulder press (minimum of 15 reps)
- 4 point burpies (minimum of 20)
- Incline Sprints (using a nearby hill, minimum of 5)
- Jumping Jacks (minimum of 50)
We would then complete 3 to 4 rounds, time permitting.

The kettlebells are widely available today at your local big box department store or sporting goods store. You can also purchase them online. Just search for 'kettlebells' in your browser and multiple sites will pop up.
I purchased mine at GNC (10 lbs), Sport Authority (15 lbs) and Wal-Mart (20 lbs).
I plan to purchase a couple of more (25 lbs and 30 lbs) in the next few weeks.
Fire Up!