Kati’s FitKit
4 Fast Kettlebell Workouts!
Oh my gosh you guys! The holidays are here! I absolutely love all the preparations, parties, celebrations and special activities that happen this time of year, but it can be hard to fit everything in and still have time to take care of yourself.
I always feel even more festive and at my best when I am able to get in at least a few training sessions each week, and when I’m busy I need something that will give me a good over-all workout quickly. For fast, fat burning, strength building, feel-good and FUN training sessions, it’s all about those kettlebells, baby!
So, if you’ve got just a single kettlebell and about 20 minutes, I’ve got you covered with 4 fast kettlebell workouts, complete with videos you can reference:
1. “Silver Bells” Program Minimum – You can NEVER go wrong with swings and get ups! 1 Get Up on the Right 10 x 2 Hand swings 1 Get Up on the Left 10 x 2 Hand swings
Repeat 5 – 7 times, resting as needed in between exercises and sets to practice perfect form. If you do happen to have multiple sizes of kettlebells available, you could do your swings with a heavier bell. I like to use a swing bell twice the size of my get up bell.
2. “Jingle Bell” Kettlebell Fun 5 x Pull-overs 5 x each side Single Leg Deadlifts 5 x each side Military Presses 5 x Goblet Squats 10 x 2 Hand swings
Repeat 5 – 7 times, resting as needed in between sets and reps to practice perfect form. If the bell you are using isn’t a comfortable size for 5 military presses, you could perform push presses, or reduce the rep count to 3 instead of 5.
3. Single Bell “Sleigh Bell” Complex 5 x Single Arm Row on the Left 5 x Clean on the Left 5 x Push Press on the Left 5 x Front Squat on the Left 5 x Single Arm Swing on the Left Swing switch to Right and repeat the above sequence
Repeat the complex 5 – 7 times, resting 2 minutes or so in between complexes. A complex is a sequence done without putting the bell down in between exercises, but if this is too challenging, you could certainly rest in between each exercise if you need to, as in the “Jingle Bell” workout above.
4. Advanced “Skills to Pay the Holiday Bills” 10 x Slingshot each direction (stay a vertical “plank” and try to just shift your weight forward and back in your feet) 5 x each side Snatches 5 x Goblet Squat with a Biceps Curl 5 x each side Step Back Lunge Clean
Repeat 5 – 7 times, resting as needed in between sets and reps to practice perfect form. This is a more advanced training session so if you aren’t familiar with these moves already, you should probably stick with the less challenging workouts for now.
BONUS!!! Here is a bodyweight only workout for times you find yourself without a bell.
“Naked Noel” – Naked as in without using a weight 5 x each side Dying Bug 3 x each side Hover Plank (try to hold a few seconds on each side) 5 x Push Ups 10 x Squats 5 x each side Single Leg Hip Hinge with Hop
Repeat 5 – 7 times, resting as needed in between sets and reps to practice perfect form. You could always modify the planks to be regular elbow planks, bring your push ups to an incline, and take the hop out of the single leg hip hinge if you need a less challenging version.
Enjoy!
Strength & Love,
Kati
PS – If you’d like to come get a quick workout in with us a Breakthrough, and learn some of these awesome kettlebell skills, we’d love for you to be our guest to any of our small group training classes from 12/1 – 12/22. Just bring a donation to support ONEgeneration, and you can take a class for FREE! Click here for more details.