Kettlebell Set
can anyone suggest a good kettlebell workout routine?
Im female, aged 28, good level of fitness,
I have a full double set of kettlebells from 4kg through to 32kg, and I know the correct names for the individual exercises.
Please can anyone suggest a good workout that will give me good cardio and all round body toning and strenthening. I want it to last about 40mins.
ta. x
First, welcome to kettlebells. They are cannonballs with handles. I assume you know correct form. If you don't, do some serious research to avoid injury.
My favorite cardio killer workout at the moment is a simple but brutal mixture of kettlebell swings and calisthenics. I call it Bud Jeffrie's Bastard after the RKC who invented it. It works the abs and posterior chain (the entire back of the body), both of which power about 80% of all locomotive movement. It has made me capable of running long distances, lifting heavy things, and seducing women with a steely gaze. The workout goes like this:
Do 10 swings (with both hands or 5 swings per hand) followed by 3 hanging leg raises. Do this with minimal rest until you've amassed 100 swings.
Your cardio endurance, muscle definition, and strength will develop very quickly once you can complete it nonstop in perfect form with a decent sized kettlebell. Work up slow or face the consequences.
For the hanging leg raise, you hang from a pullup bar with your shoulders tucked down and your arms and legs straight. Then, using your hip flexors and abs, you pull your straight legs up to touch the bar and slowly lower them. It is a very challenging movement. If you can't do it yet, just pull your knees to your chest, straighten your legs, then slowly lower your legs back down. No swinging. Save that for the kettlebell. Keep your abs and glutes tight to avoid lower back injury. If your lower back hurts, stop working out and try again another day. Injuries aren't productive.
Throughout the workout, occasionally replace leg raises with other strength calisthenics like 1 legged squats, 1 armed pushups, regular pushups, pullups, dips, or bodyweight squats.
If you do this about 2 times per week, you should get in great shape fast, depending on the size of the kettlebell.
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