Lately, I have been in the rhythm of my training. About every other day, I make a point of doing something that breaks the sweat - whether it's easy jogging, interval running, or pull-ups. my garage gym.
My home workouts are definitely a habit now - and one that I need (both mentally and physically). But, recently, even though I'm dating, I'm not as excited as I used to be. I'm kind of stuck in a rut - just going through the motions. I've created a ton of workouts so far this year (see my latest here), but I just struggled to get really excited for them. With so much to balance and integrate into the day (including studying!), I really missed being told what to do.
This is exactly the subject of this article.
Taking FBG Kristen's fabulous suggestion, I joined her in something Laura Gassner Otting done each November: a 10K Kettlebell Challenge (inspired by Nation T). You may remember LGO from our ep podcast with her or from this rowing workout, but basically she's a badass, does badass things and inspires others to do badass things too. Including me!
The goal of the group is for everyone to constantly pick up the kettlebell (whatever weight is right for you) and swing it - a lot. The ambitious goal is to achieve 10,000 swings per month, but - like the FBGs - everyone can do what is good for their body and their life. So for me my overall goal is 5,000 swings in the month, and I'm on the verge of hitting it!
Because I don't have a lot of time to train, my kettlebell workouts to reach that magical 5k goal have been a mix of overall strength moves, cardio, and kettlebell swings. And today I'm sharing three of my favorite kettlebell workouts in case you want to get into the fun of the swing. Whether you are up to a challenge or not, these kettlebell workouts will make you sweat and get stronger.
Like all of the workouts we share, these are just ideas. Always, always listen to your doctor and your body, and definitely change whatever you need to change. You may want to take a lighter kettlebell, reduce the number of reps, replace a movement, or set a shorter time. You do you!
Now grab your bell and let's get on the swing!
Choose your total number
This is an incredibly sneaky kettlebell workout. The idea is that you set a number of kettlebell swings that you want to accomplish. Then you start to swing. Every time you stop to rest from these swings, you perform 10 ball shots, 10 v-ups, and a 100-yard line. Keep swinging, resting, and doing these movements, until you hit your kettlebell swing goal.
If you don't have a ball to crack, go for push-ups or push-ups. If the v-ups are too difficult, try sit-ups or crunches. If you don't have a rower, do your favorite cardio movement for 30 seconds.
Two more smart ideas for this workout: The first time you do it, you might want to set a time goal instead of a number of swings. Set a timer for 20, 25, or 30 minutes, and see how many swings you can do. Again, this is sneaky hard! And, don't feel like you have to do 500 swings - any number of swings you do is good and the difficulty of this workout certainly depends on the weight of the bell you use.
Go up to the plate and SWING! For this one, you do 5 laps of the circuit for the time, which will give you a total of 500 kettlebell swings. If that's too much (hello, forearms and hammers) or you're just starting out with kettlebell workouts, do 3 laps or set a timer for 20 minutes and see how many laps you can complete in that time .
As well, this representative format comes from T-Nation, and it's really awesome. Instead of squatting in a goblet, consider doing dips, push-ups, pull-ups / body rows or other strength movements. I've done different versions of this kettlebell workout, and the number of reps is just the right mix of doable but challenging.
As many swings as possible
There is AMRAP ... And then there's this: AMSAP! Set a timer for 28 minutes and see how many swings you can rack up - you have 7 times to go through the entire circuit. Want a shorter or longer workout? Simply increase or decrease your available time in 4 minute increments.
Has a fitness challenge ever sparked your motivation and made your workouts more fun? Tell us about it in the comments! –Jenn
More Kettlebell Workouts and Tips
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