Just in time for the holidays…a kickbutt, time saving kettlebell workout!

It’s here!!!

I collaborated recently with Dr. Amy Shah on creating a quick kettlebell workout that is quick, effective,  and low impact; something you can do at home- perfect for the busy holiday season!

This can be done in as little as 10 minutes up to 30- depending on how much time you have in your schedule to workout.

I love love love kettlebell workouts!

There have been several studies done on kettlebell training which show that the two handed kettlebell swing actually burns more calories and conditions the cardiovascular system more effectively than walking on an incline on a treadmill at a moderate pace!

https://www.scribd.com/fullscreen/233881978?access_key=key-WdQSxgyT4QVHj6NUCcIa&allow_share=false&escape=false&show_recommendations=false&view_mode=scroll

Talk about effective!  Not to mention what it does for overall strength and core training.

Form is sooooo key though!  You can hurt yourself if your not using your hips, glutes, quads & hamstrings to swing the bell…NOT the arms!

This graphic shows how a swing is perfectly done:

kettlebell-swing

Master that swing

Choose a kettlebell weight that you can safely perform all of the moves without compromising form.  For most people this may mean selecting a smaller size than you typically perform swings with since you will be lifting the kettlebell overhead.  Make sure you warm up for at least 5 minutes before you begin.

Here is the written workout:

10-20 Two handed swings
10-20 Goblet Squats
10-20 Two handed swings
10-20 Two handed goblet squat to overhead press
Rest if needed for 30 seconds to 1 minute and repeat this sequence for the entire 20 minutes.
Beginners go with the 10 rep count and take more frequent breaks if needed. Intermediate and advanced exercisers go with the max rep counts and try to only take a break at the bottom of each circuit. It is a 3 movement circuit…simple but not easy! You’ll be sweating before you know it and you’ll have completed a full body workout in less than 20 minutes. Make sure you cool down and stretch for a few minutes when you’re done.
Perform this workout 2-3 times a week and you’ll notice quickly improvements in your fitness and endurance.

And here’s the video:

Kettlebell workout

Enjoy and be sure to let me know how did!

 

 

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