|Basic InformationMore InformationLatest NewsLinksBook Reviews|10 Minute Solution: Butt Lift10 Minute Solution: High Intensity Interval Training101 Ways to Meditate29 Gifts3-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 Body Brain BalanceA.M. EnergyAccessible Yoga for Every Body DVDAfter the Ecstasy, the LaundryAge-Proof Your MindAgeless Mobility: Pain-Free Wellness For LongevityAlmost MeatlessAM/PM YogaAnswers for AristotleAnywhere, Anytime, Any Body YogaAthlete's Guide to YogaAuthentic HappinessAwakening Self-EsteemBalanced AssetsBedroom Body: Booty Burner, Core & Pelvic Floor WorkoutBeginners Yoga DVDBeginning YogaBellyFit ElementsBetter Sex Through YogaBody By BethennyBreath-Centered YogaBreathingBuddhist Boot CampCalm Body Clear MindCalm EnergyCalm Focus JoyChoosing CivilityClassical Pilates Technique DVDComplementary and Alternative Therapies ResearchCore 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 YogaCreative Core AbsCreative Writing In Health And Social CareDance Off the Inches: Cardio Hip Hop PartyDance the Chakras Yoga WorkoutDeep Stretch / Yin YogaDr. Andrew Weil's Guide to Eating WellDr. Andrew Weil's Guide to Optimum HealthDr. Andrew Weil's Mindbody ToolkitEastern Body, Western MindEasy YogaElement: Barre ConditioningElement: Targeted Toning Pilates for BeginnersElement: Yoga for Stress Relief & FlexibilityElements of Yoga, Earth FoundationsElements of Yoga, Fire DynamicElements of Yoga: Air & WaterEmotional Chaos to ClarityEmotions, Stress, and HealthEvamarie Pilipuf's Yoga Express DVDEvery Day Yoga for Every Body DVDEveryday GreensEveryday Workout for the Everyday WomanEverything VeganExhale Core Fusion 30 Day SculptFamily YogaFast Food for the SoulFat and FuriousFear and Other Uninvited GuestsFit Family Fun CircuitFit in 5 DVDFlat Abs PilatesFlow and YinFlow YogaFluid Power Vinyasa Flow YogaFully PresentGaiam Pilates Slide and Sculpt Kit with DVDGaiam Pilates Total Toning KitGaiam Yoga For Weight Loss KitGet Ripped & ChiseledGood MedicineHealing Through Movement: Pilates Head to ToeHealthy AgingHealthy Sexy Beautiful Kundalini YogaHemalayaa's Yoga for Young Bodies DVDHemalayaa: Bollywood BootyHot Body Cool Mind - Level 1Hot Body Cool Mind: Waking Energy How to Cook Everything VegetarianI'd Rather LaughIn Defense of FoodInsight Yoga Earth: Balancing Yin EnergyInsight Yoga Heaven: Balancing YangInsight Yoga with Sarah PowersIntegrated YogaIntegrative MedicineIntroduction to Ashtanga Yoga DVDIntroduction to Qi YogaIntroduction to Yoga DVDIt's Up to YouJanis Saffell Beverly Hills YogaKids Teach Yoga - Flying EagleKidYogi - Yoga for ChildrenKnowing the Nature of FearKripalu YogaKripalu Yoga Dynamic DVDKripalu Yoga Gentle DVDKundalini Yoga : DVDKundalini Yoga for Beginners & BeyondKundalini 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 HeartLife MakeoversLifeForce Yoga to Beat the Blues--Level 1LifeForce Yoga to Beat the Blues: Level 2Living BeautifullyLiving Room Yoga DVDLiving Room Yoga: Twist and BendLiving Your Best LifeLiving Your DreamLunar Flow YogaMadhur Jaffrey's World VegetarianMake 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 InsomniaMean GenesMeditation in a New York MinuteMindful AngerMindfulnessMindfulness for BeginnersMindfulness-Based Treatment Approaches: Clinician's Guide to Evidence Base and ApplicationsMisadventures of a Garden State YogiMozart's Brain and the Fighter PilotNew York PilatesNext-Level PilatesPassionate VegetarianPerfect in Ten AbsPerfect in Ten: PilatesPerfect in Ten: StretchPerfect in Ten: YogaPilates AnatomyPilates for BeginnersPilates for MenPositivityPower to the Peaceful YogaPower YogaPower YogaPower Yoga for HappinessPower Yoga: Core PowerPower Yoga: Fat BurnerPrenatal FlowPrescriptive StretchingPresence Through Movement: Yin YogaPsychology Moment by MomentPure and Simple YogaPure SculptPure Yoga Pilates with Kerry BestwickQi 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 MethodReach - Upbeat Toning & Flexibility for a Dancer's BodyRed Lotus YogaResistance Stretching With Dara TorresRestorative Yoga PracticeSara Ivanhoe's Taste DVDSaving NormalSelf-CompassionSeven Challenges To Change Your Life DVDSleep BetterSolar Flow Yoga DVDSoupsSparkSpontaneous HappinessSports Hypnosis in PracticeStep By Step Strength TrainingStep by Step Tai ChiStrength & SpiritStrength, Grace, HealingStress ReliefStrong & SculptedStrong Body, Ageless BodySun SalutationsSuper Natural CookingSuper Seniors: Box, Balance, & Lift SupersurvivorsSurf Yoga SoulSybel's Yoga For Sports & FitnessSybel's Yoga For Sports & Fitness Vol 2Tai Chi for Beginners with Grandmaster William C. C. ChenTaming Your Inner BratTeach Yourself MeditationTeen YogaTeenYogi DVDTen Minutes to RelaxThe Accidental VeganThe Angelica Home KitchenThe Art and Science of MindfulnessThe Athlete's Guide to YogaThe Beginner's Guide to Healthy EatingThe Best Things You Can EatThe Booty Barre -Total New BodyThe Breathing FieldThe Cafe Brenda CookbookThe Complete Book of Raw FoodThe Complete Vegetarian HandbookThe Easy Yoga WorkbookThe Feeling Good HandbookThe Five Things We Cannot Change ...The Happiness of PursuitThe Healing Remedies SourcebookThe Healing Remedies SourcebookThe Health Psychology HandbookThe Healthy KitchenThe Heart of YogaThe Indian VegetarianThe Jewel Tree of TibetThe Joy of MeditatingThe Kettlebell BoomerThe Little Book of Healthy TeasThe Little Soy BookThe Little Yoga BookThe Mood CureThe Mozart EffectThe Myth of Freedom and the Way of MeditationThe Perfect ExerciseThe Pilates Workout JournalThe Playful BrainThe Quest for Peace, Love, and a 24'' WaistThe Spa DeckThe Stoic Art of LivingThe Way of StretchingThe Weight of the NationThe Will to Live and Other MysteriesThe Yin Yoga KitThink SmartTotal AstangaTotal Health the Chinese WayTotal PilatesTotal-Body ToningTransform Yourself with Jivamukti YogaTransformative YogaTrudie Styler's Warrior YogaV-Core WorkoutVegan ExpressVegan for LifeVegetarian Turkish CookingViva Vegan!Walk It Off in 30 DaysWalk to the HITS Radio RemixesWalkingWalking a Literary LabyrinthWatch Me Do YogaWeight Loss Cardio KickWellbeingWhat We Say MattersWhen Things Fall ApartWriting in FlowYin and Yang YogaYin Yoga DVDYogaYogaYoga & Pilates Workouts for DummiesYoga 4 TeensYoga : Beginners Flow for EveryoneYoga AnatomyYoga and PsychologyYoga as MedicineYoga Beauty BodyYoga Bliss HipsYoga Body : Lean & Defined Total Body WorkoutYoga By Teens DVDYoga Emergency DVD: Arms & ShouldersYoga Emergency DVD: BackYoga Emergency DVD: Full Leg StretchYoga Emergency DVD: HipsYoga Flow DVDYoga for AnxietyYoga for Back CareYoga for BeginnersYoga for Energy & Stress ReliefYoga for EveryoneYoga for MeditatorsYoga for OsteoporosisYoga for Pain ReliefYoga for Regular GuysYoga for Strength & EnergyYoga for Strength & FlexibilityYoga for the Young at HeartYoga for Your WeekYoga In BedYoga 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 on DemandYoga Quick FixesYoga SanctuaryYoga SculptYoga ShaktiYoga Therapy for Back PainYoga Therapy Prescriptions - 60 Health Restorative SequencesYoga To Go's Yoga Quick Fixes DVDYoga 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 Weight Loss for DummiesYoga: Freedom from Back PainYoga: Relief from Neck and Shoulder PainYoga: Spirit of Vinyasa FlowYogabodyYogawomanYou Can Think Yourself ThinYou'll See It When You Believe ItYour Body Breakthru - Your Best Body Circuit DVDYour Brain on FoodYour Miracle BrainZen Encounters with Loneliness
by Andrea Du Cane (Instructor)
Dragon Door, 2011
Review by Beth Cholette, Ph.D. on Dec 20th 2011
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.