You’ve likely already heard how changing things up in your workout routine can be a great boost for your fitness. Using new equipment at the gym can be intimidating, though, especially at busy times of day. I’ve loved kettlebell swings and one-leg deadlifts for awhile now, but wasn’t sure how else to use kettlebells until recently.
Thanks to a few fitness bloggers posting some moves, plus some Googling, I was able to put together a nice workout that combines both strength and cardio–my favorite! Swinging kettlebells around gets your heart rate going a bit on it’s own, but I also added cardio bursts to get even more cardio in. I loved feeling all my muscles burning from the new moves!
First, here’s what my workouts looked like this week:
Monday: Strength – Kettlebell circuit w/ cardio bursts
Wednesday: Strength – Pilates
Thursday: Cardio – HIIT (20 min stationary bike) and Steady (20 min treadmill)
Friday: Strength – Kettlebell circuit w/ cardio bursts
Saturday: Cardio – Tabata at home, 5 rounds (last round was all abs)
Sunday: Strength & Cardio – Kettlebells + dumbbells and rowing machine intervals (3,000 meters total, 500m at a time with 30 sec rests)
I’m really happy with my mix of strength and cardio this week. Focusing on strength training over cardio is more in line with my fitness goals right now. I’m also glad that I only had one rest day this week since it balances out the other weeks when I sometimes have three.
So what did I do for those kettlebell exercises?
Disclaimer: I am a fitness professional, but my expertise is in Pilates, so I did not feel comfortable posting pictures of myself doing all of the moves. Instead, I’ll point you to the places I found them so you can get the proper form cues if you have any questions. Remember to always check with your doctor before starting a new exercise program.
So you’ll do the first round of exercises, followed by the cardio blast, then the next round of exercises followed again by the cardio blast. Make sure if you’re doing an exercise on one side, you complete the same number of reps on the other side as well. This took me about a half hour to complete.
The first batch of exercises, I got from this video on Kettlebell Exercises From a CrossFit Trainer. I really liked them, but obviously I needed to add more to make it a full workout.
The next group of exercises, I pulled from here this list of 22 Kick-Ass Kettlebell Exercises (#14, #2 variation, #1, #9, #19). Admittedly, I switched to dumbbells for the planks with rows because the kettlebells were way too wobbly for me and I kept losing my balance in a dangerous way.
Feel free to mix and match the exercises in a way that works for you!
What are your favorite exercises to do with kettlebells?
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