Kettlebell Dynamics with Amy Bento

This kettlebell workout series is great for advanced exercisers ready to step up their workouts. There are 3 different workouts to choose from, each with a mix of dynamic and static exercises focusing on power, strength and endurance. The moves are put together in fun, fast-paced combinations, but you should be very familiar with basic kettlebell exercises before trying this DVD. Amy offers excellent instruction and cueing and there's even a preview section where you can practice some of the harder moves. Overall, a great choice if you're ready to take your kettlebell workouts to the next level.

If you've practiced kettlebell training and are familiar with the basic moves, Amy Bento's advanced Kettlebell Dynamics workout DVD can take you to the next level. With 3 different workouts, Amy offers a complex blend of dynamic and powerful kettlebell combinations that are fun, challenging and perfect for building power, strength and endurance.

The Basics

The DVD includes three 20-minute workouts, each with 3 combinations repeated 3 times. There's a warm up, an abs section, a stretch and an instructional section where you can preview some of the difficult moves. There are also 3 pre-mixed workouts to choose from with a mix of combinations from each workout.

The Workouts

Each workout starts with a dynamic warm up, followed by 3 combinations. For each combo, you perform a series of dynamic and static kettlebell exercises, repeating each one 3 times. After each combo, you do a minute of high intensity cardio such as jogging, rolldowns and jumping jacks. One note, Amy does this workout barefoot, so you'll want to decide for yourself if you want to do the same.

The best part of Kettlebell Dynamics is, by far, the combinations. There's no standing around or marching in place, but you immediately launch into each combo and you don't stop until the end of the workout. Each workout includes a mix of high intensity moves, such as lateral hop swings and slower moves, such as overhead presses, to balance out the intensity and hit every muscle in the body. Some of my favorite combos include:

• Double swing, single swings and kettlebell pushups
• Lateral hop swing with a bottom's up and hold with an overhead press
• Snatch, descending press and a front squat
• Side to side front squat, pushups, a levitation and dips with two kettlebells

Pros

• Fast and furious - The fast-paced workouts will appeal to advanced exercisers who don't need much hand holding. The short workouts are perfect to add on to other workouts or to do on their own.
• Creative combos and exercises - The combos are fun and some exercises were completely new to me, such as levitating while balancing on two kettlebells and a 'running' swing that had me breathless.
• Excellent instruction - Great instructions for body position, stance and how to get the most out of each exercise.
• Intensity - Each workout offers exercises with varying levels of intensity, giving them a nice balance of cardio and strength.

Cons

I don't have many complaints, but the fast pace may throw off some exercisers. She goes so fast at times that some moves may not feel safe with a heavier weight. There is a learning curve for some moves, so it's best to have lighter weights handy (she uses 20 lbs for most moves). I'm also not a fan of doing this workout barefoot and I wish she had discussed choosing the weight in greater detail.

Overall, Amy does an excellent job of putting together challenging and fun kettlebell workouts for more advanced exercisers. Advanced kettlebellers looking for intensity will definitely find it here.