My life is about to change since I’m 22 weeks pregnant (as I’m writing this post) and I know my life will just be a tad bit complicated when our baby boy arrives. While we’re very excited to welcome this new life into the world, I’ve been very conscious about simplifying my life and taking out any clutter that doesn’t serve any purpose. So, I’ve been experimenting with simple workouts I can do at home to save time. One of the fitness tools (and my personal favorite) we use at our personal training studio here at The Club is the kettlebell.
Kettlebells (KB) can come in different colors but it is basically a round ball made of metal, usually cast iron, with a thick handle on it. Their weight can either be measured in kilograms or pounds and can go from 8 lbs and up. KBs originally came from Russia which they have been using to train their military branches way before KBs were introduced in the United States by the Russian strength coach, Pavel Tsatsouline.
One of my favorite kettlebell workouts I’ve designed so far is this 20-minute workout that combines the fundamental kettlebell movement, Kettlebell Swings, along with Goblet Squats and Push Ups. If you’re not familiar with the names of the first 2 exercises, don’t worry. Here are instructional videos for both exercises:
Note: You may do this with just one kettlebell while holding it by the base of the horn in front of your chest.
As with any workout, be sure to warm-up properly before the workout proper.
1) Set an interval timer like the Gym Boss to 20 second intervals with a total of 30 intervals. You can also download an app to your smart phone or Ipod by searching for “interval timer.”
2) Perform Kettlebell Swings for 20 seconds then rest for 20 seconds.
3) Perform Goblet Squats for 20 seconds then rest for 20 seconds.
4) Perform Push Ups for 20 seconds then rest for 20 seconds.
5) Repeat steps 2-4 until you’ve finished all 30 intervals or time runs out.
6) Cool down by using a foam roller or stretch tight areas.
If you’re able to perform the whole workout, you would have done a total of 120 Swings, 50 Goblet Squats, and 70 Push Ups. Trust me, this is a complete workout that strengthens your core, works your whole body, and pumps up your heart for a wonderful cardio benefit.
This is also a great workout for pregnant women like me because it doesn’t require to do any jumping movement which leaves baby safe and sound. If you’re a beginner or you haven’t exercised in awhile, I would start with 10 intervals and work my way up with each and every workout.
If you have any questions about the workout or kettlebells, please feel free to use the comments section below. If you’re not sure what to do with your workouts and/or need a have a solid nutrition plan that will help you achieve your health and fitness goals, schedule your complimentary fitness consultation today by clicking on this link and submitting this form and we’ll get you started on the right track!