email page print pageAll Topic Reviews
Self-Compassion in Psychotherapy10 Minute Solution: Butt Lift10 Minute Solution: High Intensity Interval Training101 Ways to Meditate3-In-1 Total Body Fitness with Desi Bartlett30 Minute Ab & Butt Blaster5 Day Fit Yoga5 Mega Miles with Toning Band7 Weeks to 100 Push-Ups8 Keys to Practicing MindfulnessA Journey Into Yin YogaA Philosophy for the Science of Well-BeingA Student's Guide to the History And Philosophy of Yoga A.M. EnergyAgeless Mobility: Pain-Free Wellness For LongevityAlmost MeatlessAlready FreeAlternative Medicine?AltruismAnd BreatheAnywhere, Anytime, Any Body YogaAthlete's Guide to YogaBack in Action: Yoga for a Healthy BackBack To Basics: Fitness with Charlotte OrdBalanced AssetsBedroom Body: Booty Burner, Core & Pelvic Floor WorkoutBeginners Meditation & Mindful StretchingBeginners Yoga DVDBeginning YogaBellyFit ElementsBethenny's Skinnygirl WorkoutBeyond the SelfBody By BethennyBorn to Balance - Balance BasicsBreath-Centered YogaBrightening Our Inner SkiesCalm Body Clear MindCalm Focus JoyCardio for Beginners with Petra KolberChakra MeditationsComplementary and Alternative Therapies ResearchContemplative Psychotherapy EssentialsCore Fusion - Pilates PlusCore Fusion - Pure Abs & ArmsCore Fusion - Thighs & GlutesCore Fusion Body SculptCore Fusion Lean & TonedCore Fusion Power SculptCore Strength PilatesCore Strength Vinyasa Yoga Power Hour with Sadie NardiniCore YogaCultural Healing and Belief SystemsDance Off the Inches: Cardio Hip Hop PartyDeep ListeningDeep Stretch / Yin YogaDetox YogaDr. Andrew Weil's Guide to Eating WellDr. Yoga House CallEasy YogaElement: Barre ConditioningElement: Targeted Toning Pilates for BeginnersElement: Yoga for Stress Relief & FlexibilityElements of Yoga, Earth FoundationsElements of Yoga, Fire DynamicElements of Yoga: Air & WaterEveryday Workout for the Everyday WomanEveryday Yoga for Stress Release Everything VeganExercise for Mood and AnxietyExhale Core Fusion 30 Day SculptFamily YogaFit Family Fun CircuitFit in 5 DVDFlat Abs PilatesFlow YogaFluid Power Vinyasa Flow YogaFood You Can ForageFully PresentGaiam Pilates Slide and Sculpt Kit with DVDGaiam Pilates Total Toning KitGaiam Yoga For Weight Loss KitGet Fit Through GardeningGet Ripped & ChiseledGet Stronger Bones: 3 Workouts For OsteoporosisHandbook of MindfulnessHappy Yoga DVDHealing the Heart and Mind with MindfulnessHealing through ExerciseHealing Through Movement: Pilates Head to ToeHealing, Hype, or Harm?Healthy Sexy Beautiful Kundalini YogaHemalayaa: Bollywood BootyHow to Be a StoicHow to Cook Everything VegetarianHow Would Buddha Act?In Defense of FoodInsight Yoga Earth: Balancing Yin EnergyInsight Yoga Heaven: Balancing YangIntegrated YogaKids Teach Yoga - Flying EagleKidYogi - Yoga for ChildrenKripalu YogaKundalini Yoga : DVDKUNDALINI YOGA for Your Week - MONDAYKUNDALINI YOGA for Your Week - TUESDAY - CoreKundalini Yoga MeditationKundalini Yoga Meditation for Beginners & BeyondKundalini Yoga Meditation for Complex Psychiatric DisordersKundalini Yoga on the BallKundalini Yoga Solar Power All-In-One WorkoutKundalini Yoga to Detox and Destress DVDKundalini Yoga Transformer All-In-One WorkoutKundalini Yoga: Green Energy of the HeartLetting Go!LifeForce Yoga to Beat the Blues--Level 1LifeForce Yoga to Beat the Blues: Level 2Living BeautifullyLiving Room Yoga DVDLiving Room Yoga: Twist and BendLunar Flow YogaMake It Fast, Cook It SlowManage Your Depression Through ExerciseMaui PilatesMayo Clinic Wellness Solutions for Back PainMayo Clinic Wellness Solutions for IBSMayo Clinic Wellness Solutions for InsomniaMeditations for BeginnersMindful AmericaMindful ColoringMindfulnessMindfulnessMindfulness for BeginnersMindfulness for CarersMindfulness for TwoMindfulness in Plain EnglishMindfulness-Based Treatment Approaches: Clinician's Guide to Evidence Base and ApplicationsMisadventures of a Garden State YogiNamaste Yoga: Season 3 Part 1Natural FlexibilityNew Good FoodNew VegetarianNew York PilatesNext-Level PilatesNutrition Essentials for Mental HealthPain Free at WorkPeace Is Every BreathPerfect in Ten AbsPerfect in Ten: PilatesPerfect in Ten: StretchPerfect in Ten: YogaPilates AnatomyPilates for BeginnersPositivityPower to the Peaceful YogaPower YogaPower YogaPower Yoga: Core PowerPower Yoga: Fat BurnerPower Yoga: Strength and FlexibilityPrenatal FlowPrescriptive StretchingPresence Through Movement: Yin YogaPsychology Moment by MomentPure and Simple YogaPure SculptQi Gong Fire & Water With Matthew CohenQi Gong Flow for BeginnersQi Gong for Low Back PainQi Gong for Upper Back and Neck PainQi Gong for Weight LossQi Workout AM/PMQiGong for Healthy Joints & BonesQiGong IllustratedQuick Blast MethodRadiant Heart Yoga DVDReach - Upbeat Toning & Flexibility for a Dancer's BodyRelax Into Yoga for SeniorsResistance Stretching With Dara TorresRestorative Yoga PracticeRestorative Yoga PracticeSara Ivanhoe's Taste DVDSelfless InsightSleepSoupsSparkSpontaneous HappinessStep By Step Strength TrainingStep by Step Tai ChiStrength & SpiritStress Relief to GoStretchStrong & SculptedStrong Body, Ageless BodySuper Seniors: Box, Balance, & Lift Surf Yoga SoulSybel's Yoga For Sports & FitnessSybel's Yoga For Sports & Fitness Vol 2Tai Chi for Beginners with Grandmaster William C. C. ChenTeen YogaTeenYogi DVDTen Zen Tummy TonersThe 6 Qualities of ConsciousnessThe Accidental VeganThe Art and Science of MindfulnessThe Athlete's Guide to YogaThe Best Things You Can EatThe Booty Barre -Total New BodyThe Complete Book of Raw FoodThe Get Healthy, Go Vegan CookbookThe Harvard Medical School Guide to YogaThe Healing Remedies SourcebookThe Healing Remedies SourcebookThe Kettlebell BoomerThe Light of DiscoveryThe Mandala of BeingThe Meat Lover's Meatless CookbookThe Mindful Way through DepressionThe Nature FixThe Perfect ExerciseThe Psychology of LifestyleThe Qi Healing KitThe Road to Calm WorkbookThe Science of SleepThe Science of YogaThe Sense of SelfThe Spirit of Buddhist MeditationThe Spirit of Tibetan BuddhismThe Ultimate BALLET YOGAThe Ultra MindsetThe Well-Tuned BrainThe Yin Yoga KitTotal Health the Chinese WayTotal-Body ToningTransform Yourself with Jivamukti YogaTransformative YogaTrudie Styler's Cardio Dance FlowTrudie Styler's Warrior YogaV-Core WorkoutVegan ExpressVegan for LifeVegetarian Visitor 2008Viniyoga Therapy for the Low Back, Sacrum and HipsViniyoga Therapy for the Upper Back, Neck and ShouldersViva Vegan!Walk It Off in 30 DaysWalk to the HITS Radio RemixesWatch Me Do YogaWeight Loss Cardio KickWeight Watchers: Ultimate Belly SeriesYin and Yang YogaYin Yoga DVDYogaYogaYoga - Philosophy for EveryoneYoga : Beginners Flow for EveryoneYoga AnatomyYoga as MedicineYoga Bliss HipsYoga BodyYoga Body : Lean & Defined Total Body WorkoutYoga By Teens DVDYoga Emergency DVD: Arms & ShouldersYoga Emergency DVD: BackYoga Emergency DVD: Full Leg StretchYoga Emergency DVD: HipsYoga Emergency DVD: PregnancyYoga Flow DVDYoga for AnxietyYoga for AthletesYoga for Back CareYoga for BeginnersYoga for Energy & Stress ReliefYoga for FitnessYoga for MeditatorsYoga for OsteoporosisYoga for Pain ReliefYoga for Strength & EnergyYoga for Strength & FlexibilityYoga for Your WeekYoga in BedYoga Inside Out: Go DeeperYoga Inside Out: The Healing WayYoga Journal's Yoga for StressYoga Journal: Yoga for Strength and Toning DVDYoga Link: Core IntegrationYoga Link: Hip HelpersYoga Link: Shoulder Shape-UpYoga Nidra for Complete Relaxation and Stress ReliefYoga Quick FixesYoga Skills for Therapists:Yoga TherapyYoga TherapyYoga Therapy for Back PainYoga Therapy Prescriptions - 60 Health Restorative SequencesYoga to the Rescue - Feel Good from Head to ToeYoga to the Rescue for Back PainYoga to the Rescue for Neck & ShouldersYoga to the Rescue for Pain-Free Back, Neck & ShouldersYoga, Karma, and RebirthYoga: Freedom from Back PainYoga: Relief from Neck and Shoulder PainYoga: Spirit of Vinyasa FlowYogabodyYogawomanYou Can Think Yourself ThinYour Body Breakthru - Your Best Body Circuit DVDYour Brain on Food: How Chemicals Control Your Thoughts and Feelings,Your Brain on YogaZen Encounters with Loneliness
Kettlebell Boomer is a DVD designed to bring the power of kettlebell training to users of any age group. Although marked specifically to older adults--the athletes featured range in age from 58 to 65, and there are various references to staying fit during the senior years--the workouts on this DVD are appropriate for all ages and all levels of fitness.
The DVD is instructed by Andrea Du Cane, Master RKC. (Note: RKC, or Russian Kettlebell Certified, is the premier kettlebell certification program offered by Pavel Tsatsouline, who is generally given credit for bringing kettlebells to the US from Russia.) Du Cane has an Introduction which loads immediately upon insertion of the DVD. In this 5.5-minute segment, she discusses how to use the DVD, including reviewing important safety issues and explaining how kettlebells can assist with the loss of mobility/balance that occurs as part of aging. The Introduction leads directly into the Main Menu, which appears as follows:
- Before You Begin
- Exercise Instruction
- Athlete Interviews
- Special Thanks and Credits
- Replay Introduction
"Before You Begin" (3.5 minutes) covers several additional important tips, such as choosing the correct size kettlebell and deciding on footwear. In addition, there is a brief "self-screening" in which Du Cane shows her four athletes how to test for both shoulder and hip mobility; this assists them with performing the exercises which appear later in the DVD.
"Exercise Instruction" brings up the following submenu (I've included approximate times):
- Prep Drills (9 minutes)
- Deadlift (3.5 minutes)
- Kettlebell Carries (4 minutes)
- Presses (2 minutes)
- Squats (3 minutes)
- Russian Twists (2.5 minutes)
- Planks (2.5 minutes)
- Swings (8 minutes)
For the Prep Drills, Du Cane covers neutral spine, hip hinge, picking up and putting down the kettlebell, staying loose, and breathing. She breaks down all of the exercises in detail, spending an even greater amount of time on the kettlebell swings, a foundational part of kettlebell training.
"Workouts" also opens a submenu offering options for Strength, Cardio, Getup, and Balance Workouts. I have described each of these in greater detail below.
The 45-minute Strength Workout consists of a 10.5-minute joint mobility warm-up, a 6-5 minute cool-down stretch (note: the warm-up/cool-down are the same for the Strength and Cardio Workouts), and six strength-training rounds. During each round, Du Cane coaches 30 minute intervals with rest periods in-between (about 2 minutes total); the four athletes display various modifications. The rounds are as follows:
- Round 1=Deadlift and Plank
- Round 2=Suitcase Deadlift and Kettlebell Carry (Farmer's Walks)
- Round 3=Presses
- Round 4=Squats
- Round 5=Single Leg Deadlift with Kettlebell Carry (overhead option)
- Round 6=Russian Twists
As noted above, the 46.5-minute Cardio Workout includes the same joint mobility warm-up and cool-down stretch featured in the Strength Workout. Again, the workout is performed in rounds, this time with eight total rounds and with a strong emphasis on kettlebell swings (the athletes vary in performing two-handed swings, one-armed swings, and hand-to-hand swings). The rounds for the Cardio Workout are as follows:
- Round 1=Deadlifts
- Round 2=Swings (follows a pyramid pattern of 15-20-30 seconds, 30-20-15 seconds)
- Round 3=Kettlebell Carry (overhead option)
- Round 4=Swings (same pyramid pattern)
- Round 5=Squats
- Round 6=Swings (same pyramid pattern)
- Round 7=Russian Twists
- Round 8=Squats
SPECIAL GETUP SECTION
In this 11.5 minute segment, Du Cane thoroughly and completely breaks down the Turkish Getup move. She provides extremely detailed instruction, beginning by performing the move without the kettlebell and then progressing to placing a shoe over the hand. The short Getup Workout is 3 minutes long.
SPECIAL BALANCE SECTION
In this brief (2 minutes) segment, Du Cane has her athletes practice balancing on one leg, both with and without a kettlebell for increased challenge.
Finally, the DVD offers a number of extras, such as short interviews (about 4 minutes average) with the four incredible athletes featured and links to helpful web sites (under "Resources").
Given that I am in my early 40s, I am a bit younger than the intended "Boomer" audience for this DVD. Also, I am an intermediate-to-advanced exerciser, although I am still fairly new to kettlebells (have been using them for about 3 months now). Despite these factors, when I followed along with Richard--who generally showed the intermediate-to-advanced level modifications, sometimes even using two kettlebells--I was definitely challenged by the workouts on this DVD. On the other hand, given both Du Cane's excellent instruction and the useful modifications shown by the athlete models, I think that Kettlebell Boomer would be completely appropriate for someone brand-new to kettlebells, young or old. Du Cane has certainly created a program that is particularly well-suited to older adults, but I would not hesitate to recommend it to anyone, regardless of age.
© 2011 Beth Cholette
Link: Dragon Door
Beth Cholette, Ph.D., is a clinical psychologist who provides psychotherapy to college students.