This week’s workout is a EXTRA FUN, which in my book means there will be lots of sweat involved! We’ll work on 5 reps of 5 different kettlebell movements, which will be completed straight through for 25 reps total. You will then set the bells down, rest as long as needed, and repeat 10X.
*Pro tip: If you’ve never done these movements or you’re just not sure what weight is appropriate, go conservative on the kettlebell weight and use 8-12kg (250 reps is a lot!).
Happy Monday! This week we are tackling the 3X3 Kettlebell Workout; 3X3 stands for the 3 sets of 3 exercises you have to complete. The only equipment required for this workout is a box and a pair of kettlebells.
Did you miss last week’s workout? Check it out here.
Obviously one workout is not the end all be all for having muscular arms and a big butt (that depends on various factors, including the workouts you do but also on genetics, nutrition, frequency of training, etc.), but your arms and booty will definitely get worked with the following video.
The workout includes the kettlebell bent press, a fun combo of a windmill and a press. If you’ve never done the bent press before, I highly suggest you check out this video by Jen Sinkler.
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Everyone loves push ups, yes? And doing 100 of them is no problem, right? Okay maybe that’s just me… but I’m here to tell you that doing 100 push ups is even better when you break it up and put some double kettlebell Long Cycle reps in between. Trust me. Because what’s better than getting a great arm pump? Let me tell you: getting a great arm pump PLUS working your legs and heart rate like crazy on Long Cycle so your entire body feels worked and you get an amazing endorphin rush.
If my description of this week’s workout scared you, don’t worry… it’s a short workout! But don’t confuse short with easy. Give it a try and let me know if my description was accurate!
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Stay fit over the holidays using my favorite workout tool: a kettlebell! This workout will help you burn off the holiday indulgences, while still being short enough to squeeze in between lots of time with family and friends.
Looking to start off on the right foot in 2017? Check out my mobility ebook that is essential for Kettlebell Sport lifters!
Have you tried the two hand anyhow? It’s a kettlebell exercise that combines the windmill, curl, overhead squat, and press into one fluid movement. The two hand anyhow will improve coordination, strength, and mobility. The workout below incorporates the two hand anyhow into a full kettlebell training session – please comment if you give it a try!
I thought it’d be fun to incorporate the rower into a workout; it’s such a great conditioning tool that has many parallels to Kettlebell Sport lifting. Both are cyclic exercises that work the entire body by building strength-endurance and cardiovascular fitness!
A kettlebell complex is a series of kettlebell exercises that flow together into a sequence. You can change the number of repetitions or the weight of the kettlebell to adjust the difficulty. After completing this workout, try brainstorming your own kettlebell complex and let me know what you come up with!
This particular kettlebell complex workout includes windmills and overhead squats, which can be challenging movements if you don’t have the proper flexibility. To modify, you can bend the knees more on the windmill and substitute the overhead squat for a regular squat. The weight you use will be limited by what you can press and overhead squat with. This routine is great for improving overhead mobility and shoulder stability.
Take the endurance challenge and see if you can do 8 minutes per side with a kettlebell without switching or setting it down! The exercises vary from minute to minute, but you must complete a minute of all 8 exercises on one side before switching to the other. This workout will challenge your cardiovascular fitness, stamina, grip strength, and kettlebell technique.