Tag Archives: kettlebell workout

Gorgeous Guns & Bodacious Buns Workout

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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10 to 1 Fun Workout

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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5 Round Throwdown Workout

Enjoy this kettlebell throwdown workout to warm you up on a cold Monday in January! The workout is 5 rounds of 5 exercises using 1 or 2 kettlebells.

*PRO SAFETY TIP: Be sure to use HEAVY kettlebells for the first two exercises especially so the bells do not tip over.


Have you purchased a copy of my Upper Body Mobility for Kettlebell Sport ebook yet? Use the code “happyholidays” to get $50 off!

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Kettle-Christmas Workout

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! 

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Two Hand Anyhow, Anyone?

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!

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Clean, Jerk, Row, Repeat Workout

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!

Today’s workout is a descending ladder:
Clean & Jerk 30 reps – Row 500m
Clean & Jerk 25 reps – Row 400m
Clean & Jerk 20 reps – Row 300m
Clean & Jerk 15 reps – Row 200m
Clean & Jerk 10 reps – Row 100m

No rower? No problem! Substitute another form of cardio (i.e. running, biking, jump rope, AirDyne, etc) and go for time instead (2 min, 1.5 min, 1 min, 45 sec, 30 sec). 

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Windmill Complex Workout

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. 


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Endurance Challenge Workout

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.


To see all of my weekly workout videos, check out my YouTube channel. 

 

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Kettlebell Partner Workout

When teaching group classes, one of my favorite ways to increase the intensity of a workout is to partner everyone up and have them push each other! So while my little sister Annabelle was in San Diego for the summer, I snagged her to film a fun partner kettlebell workout!

This workout can easily be used as a template for any of your favorite kettlebell exercises.

To make the workout more challenging, use double kettlebells for the movements or increase the time and number of rounds you complete.

Most important… HAVE FUN!!!


Please comment below and let me know how you liked the workout.

 

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