Kettlebells are the perfect workout partner because they’re great for all types of training – cardio, strength + flexibility. But, you have to be sure you’re using a kettlebell with the right weight. Like every other free weight in the gym, you need to be cognizant of what your body can + can’t handle. Just because your workout bud is swinging a 30 lb kettlebell doesn’t necessarily mean you should be. There is absolutely no harm in starting with low weight + increasing as you get stronger + more comfortable. Like all exercises — it’s about good form.
Today’s Workout Wednesday is about building strength. Push yourself to get in the reps, but be sure to scale as needed [quality over quantity!]. As with any other form of lifting, the heavier you go with the kettlebell, the fewer reps. However — we’d really like to see you all aiming for at least 10 unbroken reps of each exercise during each set. : )
Now, choose a playlist from our 8tracks + let’s get our pump on.
You will complete this entire circuit THREE times through : )
90 seconds rest in between circuits!
20 KETTLEBELL GOBLET SQUATS
Hold the kettlebell in front of you using both hands. Keep your elbows close to your body as you drive your heels into the ground + squat.
15 RUSSIAN KETTLEBELL SWINGS
Start with your feed hip-distance apart. Grab the handle of the kettlebell with both hands. Give your knees a slight bend + keep your chest up. Then, in one quick motion, drive your hips forward + swing the kettlebell.
20 KETTLEBELL BULGARIAN SPLIT SQUAT [EACH LEG!]
Place one foot on a bench and lunge forward with your other leg — making sure your knee is at 90 degrees. Hold the kettlebell in hand + begin to press your raised knee toward the ground. Think of it as the same motion as a lunge, except one foot is in the air! Talk about a booty burn!
15 SINGLE-ARM KETTLEBELL SNATCH [EACH ARM]
With your feet hip-distance apart, hold the kettlebell in one hand between your legs. In a fluid motion, pull the kettlebell up to your chest with your elbow tucked in. Then, bring the kettlebell over your head!
20 KETTLEBELL LUNGE PRESS [EACH LEG!]
Hold the kettlebell in one hand at should height. Then, as you start to lunge, press the kettlebell over your head. When you stand up from the lunge, return the kettlebell to its original position.
Make sure to follow up this #sweatsesh with some protein to rebuild your muscles. No idea what protein bar is right for you? Don’t worry. We’ve got you covered.
+ Grace [@gm.inchaarg], Kent State CHAARG