I love working out with kettlebells. I used to love going to an awesome kettlebells class at my gym on Thursday nights, but now that I’m teaching Zumba on Thursdays, I’ve had to give up going to that class. Because here’s the thing: a kettlebells workout can be pretty intense, and I’m honestly not sure if I’d have the stamina afterwards to teach for an hour.
So now I incorporate kettlebells into my own workout routine on one of the days where I’m doing weight training. They are an excellent alternative to dumbbells or machines when you feel like switching things up, and as a bonus, because of the dynamic nature of the workout (since you’re swinging the kettlebells, you are keeping your heart rate up because you’re combining cardiovascular work with strength training) you can get a great total body workout in 20-30 minutes, which is perfect when you’re crunched for time .
I actually did a full write-up explaining kettlebells on the Fitnessista’s website a few months back; if you’re interested in learning more, I’d definitely recommend checking out that post. I mentioned it there and I’ll say it again here, but I do not advise that you use kettlebells on your own without first trying it with a qualified instructor. I definitely suggest going to a few classes (or working with a trainer who is Kettlebells-certified) first to make sure you understand how to perform the moves correctly.
I thought it might be fun to share my kettlebells workout from this morning, but first a little disclaimer: Please check with your doctor before starting this or any new exercise program, and use caution when deciding what will be appropriate for you and your fitness level. I am not a physician and the information below is no way a recommendation for you to try - it is simply my own workout.
Warm-up: Jump rope for 5 minutes
Circuit: Perform the following moves with a kettlebell that feels heavy, but not impossible to swing. A lighter kettlebell may be needed for the single-arm moves. Doing each move one time = one circuit. Perform 4 circuits.
- 10 kettlebell swings
- 10 one-arm swings, each arm
- 10 sumo squats while holding the kettlebell with both hands
- 10 deadlifts
- 10 figure-eights (great little cardio burst)
Bonus: If you have a little more time after your four circuits, like I did today, I did weighted medicine ball throws with my husband for about three minutes, which is another great way to get your heart rate up and work your arms, chest, back, legs and core. If I am alone, sometimes I’ll do wall-balls instead.
Stretch: Include every major muscle group!
It was a fun one Now I’m off to work, and I have friends coming in town this weekend, so I’m going to be having fun and taking a little blog-cation. See you next week with a new post!