Tuesday Training: The skinny on Kettlebells and a Super Fast, Super Amazing Kettlebell Routine
I’ve been a huge fan of kettlebells ever since I first worked out with them. They bring strength, cardio, and flexibility training together into one efficient workout. Working out with kettlebells is a crazy tough workout, but that’s why it’s so effective. Even the most well trained athletes have trouble lasting through a workout when they switch to kettlebells. They are more challenging to your body than dumbbells because the super thick handle challenges your grip strength and the asymmetrical weight in relation to the handle challenges your core to the maximum. The extra work to your muscles means more calories burned, which equals greater fat loss.
Check this fun fact out: When studying various forms of exercise and calories burned during exercise, the American Council on Exercise said that using kettlebells burns twice the amount of calories of regular weight lifting. They also said, “The only other thing…that burns that many calories is cross country skiing uphill at a fast pace.” Now if that doesn’t speak volumes about the toughness and effectiveness of kettlebell workouts, I don’t know what does!
The beauty of kettlebells is that you don’t need a ton of different exercises to get an amazing workout. Every exercise I’ve posted here engages multiple muscles and will really challenge your core. When you do this routine you are not only getting a super fast and super awesome workout, but you will also increase your cardio fitness, your strength, and your flexibility.
Not sure which size kettlebell you should use? Here’s a good guideline if you are new to kettlebells: Women should start around 18-25 pounds and Men should start around 35-45 pounds. But remember: the perfect weight for you is when you start to struggle on the last few reps – You may need to go a lot lighter or a lot heavier, depending on your fitness level.
Try this super fast, but extremely effective kettlebell routine and see what you think!
*I highly recommend kettlebells for a greater workout and challenge during this routine, but you may sub out dumbbells, if necessary. If you have any questions on how to sub out dumbbells or how to position the dumbbells for the exercises below, just drop me a comment and I’ll help you.
Super Fast, Super Amazing Kettlebell Routine
Do this routine in a circuit which means you do the first exercise and then keep moving on to the next until you’ve reached the end. Then it’s time to repeat!
10 snatch, pull, and presses
20 kettlebell swings
10 figure 8’s
10 halos (5 each direction)
Rest for one minute