The Kettlebell Goddess Workout: How to Achieve and Maintain a Divine Body with the World's Most Effective Tool for Weight Loss, Strength, Endurance and Flexibility
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The ancient Greek Goddesses were famous for their vigorous and vibrant strength, their power, their grace and their physical elegance.
Now you have a realistic chance to make even a Greek Goddess green with envy as you match if not surpass them for athletic grace and high performance!
In this superbly produced, interactive, menu-based DVD, Senior Russian Kettlebell Instructor, Andrea Du Cane challenges and inspires you to seize that ideal of elegant strength and make it your own.
Andrea s powerful array of authentic kettlebell workouts, plus cool downs and stretches, are guaranteed to reward you with greater energy, greater well being, greater strength and a superb figure. Fit for the Goddess you know you are!
Choose from a wide variety of Upper Body, Lower Body, Abs and Cardio workouts, then mix and match to create your own customized training program for godly perfection. Your results will be strictly divine...
Or simply follow along with one of the six Goddess Workouts for a complete, carefully targeted session designed to carve away the fat and sculpt lean, toned muscles ready and willing to take on the world and win it all. Just like Athena... Just like Nike...
Once the hard-kept secret of elite Russian athletes, special forces and manly men, the kettlebell is now becoming the preferred tool for women who are tired of being merely human and tired of mediocre results and who demand fast fat loss, high energy and exceptional physical performance, now! Let Andrea show you the way...
- Receive inspiring, first-class personal instruction from one of the nation s top female kettlebell athletes.
- Renew yourself with a constant variety of targeted, high-yield workouts that meet your changing needs.
- Redefine your body and exceed your mortal limits, with the divine challenge of Andrea s patented Goddess Workouts.
Kristann Heinz, MD, RKC discusses the Medical Benefits of Kettlebell Training and Pregnancy and Kettlebell Training
While it is possible for beginners to immediately follow along with The Kettlebell Goddess workouts, Andrea strongly recommends that Goddess-newbies study the Quick Start Review of the fundamental kettlebell drills before jumping in:
Quick Start Review
Swing, Clean, Military Press, Front Squat, Windmills, Power Breathing
Artemis: Upper Body
Auxesia: Lower Body
Athena: Full Body Strength
Callipygos: Legs & Butt
Nike: Cardio & Endurance
Odyne: Strength & Cardio Kick-Butt
Joint Mobility Warmup
Upper Body A
Military Press Lat Pulls Bent Arm Pullovers
Upper Body B
See Saw Press Windmills Renegade Rows
Upper Body C
Side Press French press Chest Press & Fly
Lower Body A
Front Squats Dragon Walks Side Lunges
Lower Body B
Box Pistols Step Back Lunges Suitcase Deadlifts
Lower Body C
One Legged Deadlift Overhead Squat Good Mornings
Standing Power Breathing Get Up Situps Slow KB Twist
Power Breathing Crunch or Situp Russian Twist Half Roll Back
Swings Double Swings Double Cleans Figure 8s to Catch
Snatches Swing-Catch-Squat 1-Swing, 1-Clean, 1-Snatch Rolling Deck Squats
Swing- Clean-Snatch Snatch-Clean-Swing Snatches Walking Swings
Cool Down Stretches
Watch The Kettlebell Goddess Workout and you will know why Andrea DuCane is the leader in women's kettlebell training.
Pavel Tsatsouline --dragondoor.com
This is by far the best workout DVD I've found. The exercises are clearly explained and done in real time, including the reps so you don't have to keep hitting the pause key.
There are so many drills and they are laid out in a great format - both as total workouts for cardio, upper body, legs etc, and as individual drills. There is even a list of suggested drill groups for daily and weekly workouts. Nothing is left out. A great workout DVD.
Karen - UK --dragondoor.com
This is one of the best DVD's that I have ever purchased. It is so complete with workouts and instructions. The variety is terrific. I really enjoyed Andrea in "From Russia with Tough Love", but this is the best. Nicole and Kristann are a wonderful compliment to her and very much inspire me to keep working to get better. I tried to just watch the video without picking up the kettlebells, but I couldn't. I had to jump right into a workout. I am glad I did. First the warm up was one of the most thorough that I have ever had. Then the exercises really hit the mark. I had such a pump in my lower body and an overall rush all over. Then the nice cool down made me feel like I really accomplished something. I plan to keep on doing the workouts. Thanks for the Kettlebell Goddess Workout. Please keep up the good work!
Robin McGill - Tampa, FL USA --dragondoor.com
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Top Customer Reviews
I started to the workouts initially two times a week with one day of zumba. I eventually dumped the zumba, because I wanted to tone-up (though I still love zumba) in a faster pace. In about a month, I went from a size 16 to a small 12. I do have to recommend that you watch the tutorials if you have never received professional instruction from a Dragon Door certified trainer. Also, if you have a difficult time understanding the tutorials that come with this DVD, watch the tutorials on youtube and make sure that the trainers are certified either HKC or RKC. Cross-fit uses the kettlebell, but their style is different from the one that Dragon Door teaches their trainers. Cross-fit was founded by a former gymnast. Dragon Door was founded by a fitness guru, who earned his degrees for kinesiology, exercise science from prestigious universities, in addition to being a former ballet dancer.
Yes, there is no music. I love that. She is very serious, and her approach is no-nonsense and to the point. Just get 'er done! I have made tremendous strength gains in my core and behind. This DVD was just what I needed to kick my strength training up a notch and be able to do all the heavy stuff I need to do in my garden. Thank you, Andrea!!!
There's a PDF file on the disc, and I recommend printing it out so you can have a handy reference to the progressions and rotations they suggest.
I find that I don't notice the lack of music, I like being able to observe their breathing patterns, I guess it helps me keep focus on my own.
I'd suggest that you have a range of kettlebell sizes available, to make sure that you're working at the appropriate level of exertion for each move. I have three, 10, 15 and 20 lbs, and so far, get the most use of the 15 lb one. (For example, I'd use a lighter KB in the uppper hand when doing windmills)
The workouts on this video are very short and tough. The Goddess workouts are less than 30 minutes, including warm-up and cool down. The add-ons and drills are less than 15 minutes. If you are short on time, these workouts fit the bill. If you want a longer workout, you'll have to get creative with the chapters.
There is a PDF file on the disc that you can print out to ge a better understanding on how to combine the sections to create your own workouts.
The instructors don't talk much. There are no cues as to when to start ("Ready? And,...begin...," etc...) Counting can only be heard as part of the breathing. The lead instructor provides minimal guidance. Some of the basic movements are explained in separate chapters, but other moves you'll have to learn on-the-fly, with no explanation.
One instructor, who is also a doctor, looks a bit panicked some of the time, and her form falters during many of the exercises. She sometimes loses her balance, looks like the KBs are controlling her (rather than the other way around), or just looks like she's struggling to keep up.
Some of the exercises use two KBs - two-handed cleans and swings, for example. Many of the exercises can be done with regular dumbells - renegade pushups (pushups with alternating lat pulls), single leg squats (called 'pistol box squats', I think), back lunges, waiter walk, dragon walk, deadlifts (good mornings), etc.
I think the layout of the chapters is a good idea for someone who is motivated to create their own workouts. However, there needs to be more explanations of the exercises while the exercises are being done. Some motivational words would be helpful too, especially when you're ready to just drop the KB and give up!
There is no music, which did not bother me. The workouts are tough (although a bit short), the talent a bit dull, guidance from the instructor minimal, and the set is simple yet attractive.
I prefer Art of Strength's workouts.
She does not always cue you to switch. Some of the moves were not shown in the introduction. You had to pick it up as you go.
I do like that you can customize to create your own workouts.
A decent beginners workout to learn kettlebell techniques. A bit over-priced for what you get.