Fitness

Workout Series Part 2: Kettlebell

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Up next in the workout series is the kettlebell. Like I’ve said before, I used to overlook this one. I thought I was “too advanced” to use such “light weight”… then I picked one up. The first few reps are good, but it doesn’t take long for the heavy breathing to start. When I started working at the gym they wanted me to learn some exercises with the functional stuff. I started googling workouts to do with the kettlebell and wrote a few down. I put together a little workout for myself and then went in and did it. After my workout was finished, I apologized to the kettlebells for being such a jerk, and told myself that those workouts would definitely stay on my list.

A lot of gyms these days have kettlebells, so I put together a full body workout for you to try out next time you head into the gym! Here it is!

kb featured (1) - Edited

HOW TO NOTES:

The total body workout is in a circuit style so you will perform one set of the single arm snatch, move on to the alt. dead lift with bent over row, etc… all the way up until you complete the standing tricep extension. You will then begin the circuit over again, starting with Chest. Repeat a total of 3 times.

Chest: Single Arm Snatch: Start with the KB on the floor. With a slight bend in your knees and hips, place one hand on the KB handle. In one smooth, explosive movement, raise the KB above your head with your arm being fully extended (straight up). Make sure to keep your back straight and core tight throughout the entire movement.

Back: Alt. Deadlift with Bent over Row: Place the KB on the floor with your feet shoulder width apart. With a slight bend in your knees and hips, place both hands on the KB handle. Pull it up as you slowly straighten your legs and hips until the KB is resting at your waist. Lower back down into start position, maintaining a straight back. While you’re bent over in the start position, pull the KB to your chest to perform the row movement. Lower back to floor. That is one rep, repeat 11 more reps.

Shoulders: Modified High Pull: Hold the KB handle with both hands at waist level. Pull up to your chin so that your shoulders make a straight line and lower back to your waist. Perform 11 more times.

Legs: Goblet Squat with Calf Raise: Hold the KB ball with both hands (at chest level) so that the handle is pointing towards the ground. With your feet shoulder width apart, sink down into the squat position. Drive your weight back up through your heels and immediately go into a calf raise. With your feet back flat on the floor, repeat the movement 11 more times.

Biceps: Curls: You can do one arm or both arms with this one, whatever is more comfortable for you. This is a simple one. Hold the KB handle. With the KB down at your side, curl up to your shoulder. Lower back down and repeat.

Triceps: Standing Extension: hold the KB by the handle and lift it straight over your head. Again, you can do this with one arm at a time or both. I tend to do both on this one just because it helps me keep the position. Hold the KB so that the ball part is resting against the back of your hand. Press your elbows into the side of your head to keep them in position while you lower the KB to the back of your shoulder. Extend so that it is back above your head and repeat.

Once you finish the total body circuit, you’ll move on to abs. Complete one set of 2 arm swings, then move on to the farmers walk and Russian twist before beginning the 2 arm swing again. 30 seconds each, 3 circuits.

ABS:

2 arm swings: With your feet shoulder width apart, grab the KB handle with both hands and hold so that your arms are straight down. It is CRUCIAL that you keep your back straight and core tight with this movement. Begin to swing the KB so that it comes up in front of you to shoulder height. Let it swing down between your legs before you bring it back up again. Repeat as many reps as possible (amrap) in 30 seconds.

Farmers Walk: With this one you will want to use the heaviest KBs you can manage. You’ll need 2 for this one. Hold a KB handle in each hand down at your side. Walk in a straight line for 30 seconds, while you squeeze your core and maintain a straight back. This works your entire upper body, core and grip strength.

Russian Twist: Sit down on the floor, holding the KB ball out in front of your chest a few inches so that your elbows are bent. Put your legs out in front of you, keeping your knees slightly bent and feet off the floor. Begin to twist from one side to the other, squeezing your core with each turn. Repeat amrap within 30 seconds.

Well, there it is! I hope you enjoy it! I’d love to hear what you think if you try it out! Is there an awesome kettlebell workout you love? Let me know in the comments below!

Until next time…

kettle bell

 

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I'm a 26 year old NASM certified personal trainer with a corrective exercise specialization! My love for fitness and nutrition blossomed several years ago. It has changed my life. Now it's my mission to help and encourage all of you through my blog as well! Feel free to contact me!

2 Comments

  1. Mike

    November 5, 2015 at 12:46 pm

    I might have to try this on Wednesday! Thanks for the information!

    • Chinups_and_Cupcakes

      November 5, 2015 at 1:40 pm

      Fantastic! 🙂

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