The Kettlebell Killer

Hello and Happy Thursday!

One day away from Friday!

Yayyyyyy!

I decided because this is a workout blog that I’ll post a workout.  As a trainer, I am coming up with different combinations of strength training and cardio every day. The more variety between exercises, reps, etc., the better.  But you already knew that.

Anyway, change of thought train. I LOVE Kettlebells. I’m actually Kettlebell I certified, not that you care. BUT with the summer quickly approaching, I have my clients doing lots of kettlebell swings.  Why? Because they’re so freakin’ hard! Which is a good thing.  A really good thing. Because when you’re panting, they’re working. And because kettlebell swings incorporate both strength training and cardio, you’re killing two birds with one stone.  DOUBLE WAMMY!

Oh for all of you who weren’t paying attention to anything above– KETTLEBELL SWINGS BURN UP TO 20 CALORIES A MINUTE. FIRE.

 

ImageA couple tips:

1. If just starting out, pick a 8kg/17lb Kettlebell.  I’m not sure if this helps, but in my gym, they’re yellow. Once you get comfortable with this weight, you can increase.  But better safe than sorry 😉

2. Arms should be straight forward, only going chest high to maintain momentum

3. Use them HIPS! You should be thrusting forward with each swing and SQUEEZING your butt cheeks together with every swing

Got it? OK, Let’s work out!

Image

 

Can’t read this with all the ridiculous camouflage? I gotchu, boo!

20x KB Swings

20x Dips (on Bench)

20x KB Swings

20x KB Sumo squat +High Pull

20x KB Swings

20x KB straight leg deadlift

20x KB swings

20x single arm KB press (ea.)

20x KB Swings

=100 KB swings

Repeat 3x = 300 KB swings

 

 

This is a very QUICK workout that you can do when you’re in a rush!

Too easy? Too hard? Let me know what you think!

Michelle

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