Friday, December 17, 2010

Some kettlebell workouts to do at home

So, I know a lot of you are traveling for the holidays.  But, if you have a kettlebell or dumbbell, you can get a good workout in wherever you are.  Here are some workouts we've done at kettlebell class the past couple of months.

This is a strength workout, you'll need a slightly heavier bell than you use for our conditioning circuits.  For example, if you usually use a 4-6 kg bell, try using a 8-10 kg bell.   These movements are meant to be done for precision and not speed.  Work to get a full range of motion on each repetition.  Rest 30-60 seconds between sets as needed.

Turkish Get Up:  10 each side
Windmilll: 3x10 each side
Split Squat: 3x10 each side
Bent over row: 3x10 each side
Goblet squat with 3 second hold at bottom: 3x10
Curl and Press: 3 x10 each side

Finish with 100 swings.

Turkish Get Up


Windmill

From Chapter 11

This is a muscle endurance workout.  Use the same sized bell you use for all classes and try to get approximately 10-15 reps for each exercise.  Perform both circuits twice in an alternating fashion.

Circuit 1 (15 reps each)
1 legged deadlifts, each side
Side lunge, each side
Double handed swing
Bent over row, each side
Squat to 1 armed press, each side
Kettlebell situp with tricep press
V-sit Russian twist
Reverse situp

Circuit 2 (10 reps each)
Front squat with rotation, each side
Windmill, each side
Woodchop, each side
Alternating 1 arm high pull
Swing-catch-goblet squat
Side plank row, each side
Rotating situp, alternating sides
Push-ups

Repeat Circuit 1 and 2.

Squat to One Arm Press


One Arm High Pull









No comments:

Post a Comment