One piece of exercise equipment has been around for hundreds of years, withstanding all the latest fads and is still actively used in gyms and in the homes of fitness lovers: the kettlebell. It’s not only merely existing, but increasing in popularity due to its functionality and its combination of cardio and strength training. Correctly used, the kettlebell works every muscle in the body and provide the combination of strength and cardio training. So we created some workouts for you when life gets in the way and can’t make it to your favorite gym (In Motion Fitness perhaps). If you have any questions on the movements, please refer to our youtube page for step by step instructions here. We recommend the following weight for males and females, but of course you can go lighter or heavier: Guys:24kg/Ladies:16kg
Workout #1
Alternate Every Minute on the Minute
10 Front Rack Squats
10 Swings
Workout #2
10-20 Rounds (start with 10 rounds and add 2 rounds on every time that you do the workout to increase capacity)
30 Seconds Work/Rest
Right Side 1 of each
Swing
Clean
Press—>then
Left Side 1 of each
Swing
Clean
Press
Workout #3
This workout contains: Jump Rope/Kettlebells/Sit-ups
Complete as fast as possible
500 Jump Rope
50 Kettlebells
50 Sit-ups
1, 50 Foot Overhead Carry Each Arm
400 Jump Rope
40 Kettlebells
40 Sit-ups
1, 50 Foot Overhead Carry Each Arm
300 Jump Rope
30 Kettlebells
30 Sit-ups
1, 50 Foot Overhead Carry Each Arm
200 Jump Rope
20 Kettlebells
20 Sit-ups
1, 50 Foot Overhead Carry Each Arm
100 Jump Rope
10 Kettlebells
10 Sit-ups
1, 50 Foot Overhead Carry Each Arm
Workout #4
16 Minutes Alternating Every Minute on the Minute
-20 Alternating Swings
-8 Snatch each arm
Workout #5
As Many Rounds as Possible (AMRAP) Complete each side before switching
Kettlebell Complex
Single Arm
Swing
Clean
Squat
Press
Snatch
Workout #6
As Many Rounds As Possible (AMRAP) Perform all Right side reps then switch. Round is done once both sides are completed.
1 Turkish Get-Up
2 Clean and Press
3 Snatch
4 Swings
*To increase difficulty of these workouts try implementing a heavier kettlebell.
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