Best Kettlebell Workout Solution for Home & Gym Training - Strength & Cardio Fitness Equipment

The 2-DVD set includes a workout video and an instruction video. On the workout video there are four 15-17 minute segments that you can mix and match with an excellent menu system. Also, it includes a 6-minute warm up that is perfect to use before you start any of the segments. You will get results even if you do one 15-min segment a day! This is an excellent workout set and I would give it a 10-star if i could :-) I also love the upbeat music from yesfitnessmusic dot comI like to breakup my workouts during the day; typically yoga/meditation in the morning, aerobics (running, elliptical, cycling, etc.) mid day, and weighted workout and a bit more cardio in the late afternoon. I can get an hour to an hour and a half everyday with this routine. This dvd makes it really fun and easy to add that afternoon weighted workout for a 15, 30, 45, or 60 minute workout (plus 6 minute warm-up)The four segments are:1. Upper Body2. Buns and Thighs3. Core4. Fat Burning (overall body)...Plus 6 minute warm-up.With each segment you can choose to have Kathy Smith give verbal instruction, or just have music. Kathy is not too animated in this production like some of her other dvds, yet she is upbeat enough to keep interest and she provides a lot of variety with the exercises to keep your interest. The 15 minutes flys by!The second dvd is instructional only and provides an additional workout just by following along. It includes all of the exercises used in the segments on the workout dvd. For each of the exercises Kathy Smith narrates and explains form, while student (who is really Kathy's instructor), Mia Finnegan shows the moves. Mia is in excellent shape from working with kettlebells. Also, beginner, intermediate, and advanced form is provided. This is one of those instruction videos that you can keep going back to as your improve your skills to learn better form. This DVD includes everything you need to know about starting a kettlebell workout. I only wish it had a better menu system like the accompanying workout dvd to choose individual exercises. This dvd just runs from beginning to end 25 minutes. The exercises include:Standing exercises, kettlebell swings are included in all exercises1. Swing with thrust (squatting up and down)2. Hip extension (called "Bull" kicking alternating legs back)3. Step forward, step back, then add leg lifts4. One Arm Swings, then alternating hands, then add catching (fun!)5. Clean with hip action (very important). Swinging down, rack it, and hold it, then add press overhead6. Overhead snatch: down and up overhead7. Standing Circles, moving to standing ribbon (taking around your body with a chop, stretch. I love this move, very creative and makes core/ab work fun!)8. Twist side to side (more core work)9. Chop (up and down, then sweeps, then dynamic10. Reverse lunges with arm swing. Then, add pass-through under the lunging leg to other hand to add intensity)11. Bicep & Tricep work with added lunge (whole body workout)12. Deadlift13. Lateral lunges, then add arm swing and leg lift (another fun one!)14. Skater side to side15. Upright row, then add overhead press16. Bent-over rows17. Alternating Kettle Drops18. Ballet Plie swing side-to-side, zipping it up formFloor exercises for the core/abs, starts on your back1. On back, roll down, roll up2. Pull-overs3. Pull-overs with crunch4. Imprinting spine (Pilates move), then add moving alternating legs up and down5. Pull-overs with leg lowering6. Plank using heavy bell in one hand on floor so you're elevated on one side (I didn't really get the point of the kettlebell on this one) Plan beginner and advanced (raising alternating legs, then to chest)7. Side plank. Beginner has one leg bend on knee, advanced has both legs outstretched. Extra-Advanced, then raising kettlebell overhead to your side, wow, hard!!!Recommended weight for kettlebells:Kathy uses a 3 lb. and 5 lb. soft kettlebell. This is a good weight for women starting off. For some of the arm exercises a 3lb. might be a little too heavy, so you can you a regular dumbbell weight if needed. As you get better or if you are pretty strong already, you may want to use heavier weights. I have a Universal 3-weight set of 5, 7.5, and 10 lb. which works well for me (average weight/strength).Kathy Smith has some excellent DVD workouts and this one is becoming one of my favorites. Produced in 2009 (I'm reviewing in 2013), it will be usable for years to come with upbeat music and excellent instruction. The clothing is really beautiful and Kathy is amazing for her age; she was born in 1951 and was 58 years old when she made this video. She's in amazing shape and I hope to look that good at her age! Kathy is really enthusasit and it makes me enthusiastic too. She is so funny in one segment she said "boom-shak-a-lak-a"; cracked me up!This dvd is well worth the $14 on Amazon...well worth the money if you want an excellent kettlebell workout!