So, I know a lot of you are traveling for the holidays. But, if you have a kettlebell or dumbbell, you can get a good workout in wherever you are. Here are some workouts we’ve done at kettlebell class the past couple of months.
This is a strength workout, you’ll need a slightly heavier bell than you use for our conditioning circuits. For example, if you usually use a 4-6 kg bell, try using a 8-10 kg bell. These movements are meant to be done for precision and not speed. Work to get a full range of motion on each repetition. Rest 30-60 seconds between sets as needed.
Turkish Get Up: 10 each side
Windmilll: 3×10 each side
Split Squat: 3×10 each side
Bent over row: 3×10 each side
Goblet squat with 3 second hold at bottom: 3×10
Curl and Press: 3 x10 each side
Finish with 100 swings.
|From Chapter 11|
This is a muscle endurance workout. Use the same sized bell you use for all classes and try to get approximately 10-15 reps for each exercise. Perform both circuits twice in an alternating fashion.
Circuit 1 (15 reps each)
1 legged deadlifts, each side
Side lunge, each side
Double handed swing
Bent over row, each side
Squat to 1 armed press, each side
Kettlebell situp with tricep press
V-sit Russian twist
Circuit 2 (10 reps each)
Front squat with rotation, each side
Windmill, each side
Woodchop, each side
Alternating 1 arm high pull
Side plank row, each side
Rotating situp, alternating sides
Repeat Circuit 1 and 2.