When not on tour, I’m either training or stuck behind my laptop catching up on emails. Now and then I attempt to organize, file and clear up my desktop from the endless clutter. During my recent clear-out, I came across an old kettlebell workout video from a year ago. filmed on Christmas day in the gorgeous Mijas hills of Marbella, at Mikes Gym.
If you love hardcore Crossfit workouts, brutal assault courses and consider yourself a badass. Definitely check out Mikes Gym in Marbella.
If I had to choose one piece of training equipment to purchase, it would be kettlebells. This is because they are extremely versatile and can be used for all aspects of fitness, flexibility, strength, hypertrophy and all round conditioning. More females should workout with kettlebells, as conditioning workouts is the fastest way to obtaining a hot toned beach body.
Personally I like to program kettlebells into my current workouts, and create a sort of hybrid kettlebell program. kettlebell training helps me with my conditioning. In other words cardio, which in turn increases my endurance for wrestling! I also like to be an all rounder, adding variation to my training and not just being a one trick pony.
Top three reasons why you should workout with kettlebells
Diversity : From cleans to swings, to press, pull and lift movements. You will never be short of exercises, nor have any excuse to be bored with the endless choice of exercises for complexes and workouts. If you have an at home gym, kettlebells are money well invested if they are used correctly of course.
Challenging : How do you do cardio? I say lift weights faster. Training with kettlebells incorporates, strength training and cardiovascular endurance simultaneously. A sequence of kettlebell exercises similar to a circuit is usually the best way to achieve this desired effect. If you have ever heard the term HIIT (High Intensity Interval Training), kettlebells are a perfect training tool for HIIT training. Shorts bursts of high intensity exercise followed by a low intensity period.
Effective : Kettlebells reduce the risk of injury, by stabilizing the joints and elongating the muscles. They also strengthen the core due to the constant need to engage these muscles during many movements. Explosive power, strength, improvements in coordination and flexibility can all be contributed to working with kettlebells.
Below I have designed a kettlebell program a hybrid, incorporating a mix of kettlebells and body weight. The benefits of such a workout is that it increases strength, stability, flexibility and cardiovascular fitness. The best kettlebell workout will only take a maximum of thirty minutes to complete depending on the number of rounds you complete.
Best Kettlebell Workout
- Heavy Kettlebell Swings x 30 secs
- Double Kettlebell Row x 30 secs
- Double Kettlebell Romanian Deadlift x 30 secs
- Deficit Kettlebell Reverse Lunge x 30 secs each side
- Single Leg Burpee w/Press x 30 secs each side
- Prone Bridge x 30 secs
Take a 2 min rest after completing all exercises. Try to move from one exercise to another without resting, complete 3 – 5 rounds in total. You might find it helpful to time each exercise using an interval timer or app. If you find the first round easy, increase the time to 45 secs on each exercise, however be warned, you might regret this decision!
I hope you enjoyed the best kettlebell workout, please remember to subscribe for further updates. View more strength workouts by Sara.