I finally made the decision that I am not going to renew my gym membership.  I have struggled with the decision for a while and I still do not know if it will stick or not.  I talked to my gym and if I decide to renew then I will not have to repay the initiation fee so I am good with taking a break and seeing what happens!

I went out and bought myself a yoga mat for my house as well as a kettlebell and a Jillian Michael DVD… the last part wasn’t necessary but it was only $5, I couldn’t help myself!

I chose a kettle bell because everything I have read about the differences between kettlebells and weights shows that you get a more complete workout from a kettlebell versus free weights…. and there is only one weight to look after rather than two!

The first workout I did with my new little buddy comes from Women’s Magazine! I love them for all of their great content!  This workout was challenging. I did two sets of the circuit after my 2 mile run today! Speaking of running, does anyone use Nike+ Running? I would love to connect with you! I need some major motivation and would love some fitness pals to challenge me to put the miles on!

Kettle Bell Workout

Equipment: Your body, 10 – 15 lb kettlebell (mine is 12 lbs). Complete this workout back to back without stopping. Rest 2-3 minutes and compete 2-3 more sets.

1. Around-the-Body Pass

Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart (a). Release the kettlebell into your right hand and move both arms behind your back (b).  Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10, then switch directions and repeat without stopping to rest

2. Bent Row

Take the kettlebell in your right hand, squat slightly, and bend forward from the hips until your torso is almost parallel with the floor. Let the kettlebell hang at arm’s length (a). Keep your torso still as you pull the kettlebell to the side of your chest, elbow close to your side (b). Lower back to start. That’s one rep. Do 10 to 12, then repeat on the other side.

3. Dead Lift

Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat (a). Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended (b). That’s one rep; do 10 to 12.

4. Figure 8

Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up. Hold the kettlebell behind your left leg with one arm on each side of your leg (a). Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg (b). Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That’s one rep. continue for 10 reps.

5.  Half Get-up

Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder (a). Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight (b). Reverse the movement to return to start. That’s one rep. Do five, then repeat on the other side.

6. Swing

Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. immediately stand and swing the kettlebell up to shoulder height (a). as the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs (b). That’s one rep. Do 15 to 20.

7. Front squat

Stand with your feet hip-width apart and hold the kettlebell with both hands in front of your chest, elbows bent and close to your body (a). Keeping your back straight and chest up, push your hips back and bend your knees until they form 90-degree angles (b). press down into your heels and return to standing. That’s one rep. Do 10 to 15.

8. Windmill

Stand with your feet wider than hip-width apart, weight in your left hand. Raise it next to your left shoulder, then press it overhead (a). Rotate your chest to the left and look up at the kettlebell as you try to touch your right hand to your right foot (b). pause, then return to start, keeping your left arm extended. Do five to 10 reps before lowering the weight, then repeat on the other side.

 

I love the amount of detail Women’s Fitness puts into their descriptions of each move.  If you are on the go a lot like I am they have a great resource for iPod downloads here!  I am excited to get out and do more fitness outdoors!

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6 thoughts on “Let’s Get Down with the Kettlebell

  • Pingback: Medicine Ball Routine - The Almost Vegan

  • February 25, 2013 at 9:45 pm
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    Ya… sometimes you have to take a “gym vacation”. Yoga great and I have been using My Fitness Pal for years… the best 5 star app there is! Good luck.

    Reply
    • February 25, 2013 at 9:48 pm
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      Thanks! I think my gym vacation will be a good thing and I LOVE yoga!

      Reply
  • February 25, 2013 at 8:42 pm
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    I love this workout. Thanks for sharing.
    I used Nike+ last summer, but I’ve been using DailyMIle lately. YOu can connect with others there as well. Love being held accountable, that’s why I post my runs.

    Reply
    • February 25, 2013 at 8:45 pm
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      It is a really great one! Works everything!! I didn’t come up with it but it’s always great to have multiple places to find good workouts. I need to stay accountable, that’s why I use Nike+ and My Fitness Pal! My runs are terrible but at least tehy are runs :)

      Reply

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