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I Heart Kettlebells Workout

Kettlebells are definitely my favorite tool for fitness.

(I think you already knew that.)

I can’t think of another tool that is as versatile and accessible as the kettlebell; it’s why it’s still easy for me to come up with a new workout every week even after a year! There are an unlimited number of ways to put together a kettlebell training session.

I do tend towards my favorite exercises, however, a few of which I included in today’s workout. Turkish Get Ups, Snatches, Thrusters… (oh my!). You might even get some burpees in there if you choose wisely. Enjoy!

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Mini Pentathlon Kettlebell Workout

If you’re not familiar with the Pentathlon, it was created back in the day by Kettlebell Sport OG Valery Federenko.

The Pentathlon is made up of 5 single-arm exercises: Clean, Clean & Press, Jerk, Half Snatch, and Push Press. Your goal is to find your maximum number of repetitions in a 6 minute set of each exercise, with a 5 minute recovery period between each set. However, there is a repetition maximum (which is different for each lift). You can choose any weight you like for the lifts, and the weight can vary between lifts. You can switch hands as many times as you like, but you cannot set the kettlebell down.

For more specific details on the Pentathlon, read this blog article.

I competed in my first and only Pentathlon event in Aberdeen, Scotland in 2015 with my friend Abigail Johnston. It was a lot of fun, and a nice variation from the typical kettlebell competition. Every once in a while I like to throw it at my students and see how they do. Since the Pentathlon can be quite a long workout, I created an abbreviated version for you in today’s training!

Give it a try and comment on the video with your score. 

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4-Week Kettlebell Sport Training Programs

This has been a long time coming: I’ve created a series of 4-week Kettlebell Sport training programs! So many of you have asked me for programming but can’t afford to do my online coaching, which I totally understand (it’s a big commitment).

The programs do not include technique instruction (stay tuned for a more in-depth program coming later this year), but are perfect if you already know the technique and just want a specific program geared toward a particular Kettlebell Sport lift.

My 4-Week Kettlebell Sport Training programs include:

  • Information I’ve developed from years of experience as a Professional Kettlebell Sport lifter, international kettlebell coach, and personal trainer.
  • 3x per week training program that will get you to 10 minutes in whatever lift you want to focus on (Jerk, Snatch, Biathlon, Long Cycle, or One Arm Long Cycle).
  • Warm up and accessory exercises for sport-specific strength and mobility.

You can view all of the programs here.

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Test Your Kettlebell Prowess Workout

Aaaaaand we’re back! 

Here’s my first workout for you of 2018. It’s a test of sorts, where you’re going to max out for 1 minute on 7 basic exercises, and then complete a Snatch endurance test. A test of your kettlebell “prowess”, if you will. (Prowess is an awesome word and it came to me while I was uploading this video, so just go with it.) If all goes well, we’re going to retest this workout at the end of the year so you can see how much you’ve improved! 

When you’ve completed the workout, please leave a comment on YouTube with the kettlebell weights you used and your numbers for each test. That way, you can easily find your numbers when we retest at the end of the year.

 

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Hard Core Kettlebell Workout

Ahh, the eternal fitness question: how do I get six pack abs?

You’ve probably heard that kettlebell training is good for your core, and it’s true. (FYI, your core is not just your abs – the core encompasses all of the muscles that stabilize your spine.)

Since you are training the entire body as one and requiring your core muscles to stabilize for you throughout, lifting kettlebells is a great way to train your core. I wouldn’t say it’s the ONLY thing you should do to train your core, however.

The muscles that stabilize the spine should ideally be trained in all different planes of movement (i.e. sagittal, frontal, and transverse), which means you should add rotational and lateral movements into your repertoire. Additionally, crawling exercises are crucial for core health, and can be practiced at any fitness level.

So will kettlebell training give you a six pack? I think you all know the answer to that question… abs are made in the kitchen. Your level of leanness (plus genetic factors) is the biggest factor in determining whether or not the rectus abdominis will be visible. However, I believe function is so much more important than aesthetics – and in terms of a functioning core, kettlebells are a great tool to help you get there! 

Try out today’s “Hard Core Kettlebell Workout” and let me know what you think!

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Strong & Svelte Kettlebell Workout

The definition of svelte is slender, however, I think of svelte more like a word to describe a lean, mean, kettlebell lifting machine (which I much prefer over slender anyway). Plus, it fit the alliteration I was going for on the title of this video…

Today’s workout includes a 5 minute endurance set with a series of strength exercises, which combine to form the perfect storm of a kettlebell workout.

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The Muscle Building Cardio Workout

One of the things that made me fall in love with Kettlebell Sport training was the fact that it was the most difficult type of workout I had ever done. If you know me, you know I like a challenge, and this challenged me like nothing else. Not just technically, but physically and mentally as well.

As a runner who thought she had pretty good cardio to begin with, I was shocked by how much training to last 10 minutes under a kettlebell improved my cardiovascular fitness. As someone who already trained with weights, I was pleasantly surprised to find how much my strength increased from lifting kettlebells for endurance. Continue reading

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High-Rep Rendezvous Workout

Kettlebells are made for high-repetition exercises

There’s a reason why a 10 minute set of clean and jerk is completed with kettlebells, not dumbbells or a barbell. The way the kettlebell can be gripped and held in the rack and overhead positions makes it a great tool for endurance-based work.

Swings and snatches especially are two of the best kettlebell exercises to build your cardiovascular base. They are incorporated into today’s workout, plus one other exercise, for high-repetition sets. Test your work capacity!!!

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