Can you believe it is December! Crazy how fast these months are starting to fly by, but I am not complaining. Just one month closer to graduating and moving on 🙂 But I still have that bad feeling that January-April will go by sluggishly slow, cold, and stressful. (Not the most optimistic view there, haha). But lets enjoy the rest of the holiday season and the final weeks of 2013 the best we can. Busting out killer workouts is one fun way to spice up the days and keep you energized and ready to go. Last year my grandparents got me a 20lb kettlebell (which I always thought was called a kettleball) for Christmas (I was so excited, haha!). But I hadn't been using it much until recently. There really are a lot of moves to do with a kettlebell once you learn proper form and technique. They are great for all that functional strength training that your body really needs. If you have never used a kettlebell, it can take some time to get used to, and that is what happened to me. But I am loving them more and more each day. So it is time to share a kettlebell workout on this Power Monday!
I did my 20s Lower Body workout for my lower body strength training Wednesday and Friday last week, but I switched it up and made it even more killer. I did a total of 102 KB swings, 102 Thrusters, 102 BB squats, 102 Lunges (each leg), 102 deadlifts, 102 weighted bridge lifts and 108 jumping lunges (and the bonus round). It was so good! But what I really loved was the kettlebell swings. I am getting so much better at them, but that is why I am totally falling in love with the KB. Swings can look very intimatdateing since you are swinging a huge weight through the air with your arms outstretched starting from the squat position. But if you use your hamstrings, hips, quads, and core, you will protect you back. Plus I like to bring my KB to eye level, not over head like some prefer (I think it is safer). But besides swings there are tons of other great moves to work the lower body.
Notes:
+ The moves: KB Swings, Goblet Squats, Single Leg Deadlifts, Turkish Get-Ups, Plie Squat Pulses, Narrow Stance Uneven Squats (for these place you feet directly inline under your hips, hold the kettlebell hanging in one hand and squat, pushing you hips back. Switch hands to complete the other side).
+ If you don't have access to a kettlebell, have no fear! You can use a dumbbell, by holding one end, it acts like a kettlebell!
+ Be safe and honor your body. Rest when needed and stop if you feel sick or dizzy! You know the drill. challenge yourself, but be safe.
Have a great Power Monday! Of course let me know what you think of the workout and if you give it a try 🙂
So tell me:
Did you call kettlebells, kettleballs, or was that just me?
KB Swings at eye-level or overhead?
Deborah Smikle-Davis
What great grandparents you have! I would love to receive a gift of kettlebells! I have not tried a kettlebell workout yet but this workout post inspires me to do so. Let me make sure to add kettlebells to my Christmas list and make this workout one of my healthy New Year Resolutions.
Thank you so much for sharing this valuable post with us on the Healthy, Happy, Green and Natural Party Hop! We sincerely appreciate it!
strengthandsunshine
Sounds like a plan 🙂
Self Sagacity
I have been easing back into workouts after being sick. I would love a power Monday~
strengthandsunshine
Remember to keep it simple and listen to your body!
Rebecca Brosemer
LOL! I totally called them "kettleballs!" This sound like an amazing workout and I will have to give it a try. Thanks for sharing 🙂
strengthandsunshine
Haha it just sounds better right? Let me know how it goes 🙂
Alison @ Daily Moves and Grooves
I used to be so intimidated by KB swings also. I just really didn't want to accidentally let go and break something or someone! But I've come to love them and their versatility in workouts. This looks like a great one here!
strengthandsunshine
Thanks Alison! Yea they can definitely be scary the first time! Move all the furniture!
Sara @ lifebetweenthemiles
I've never done a kettlebell workout but this looks fun, I will have to try it out!
strengthandsunshine
Let me know how you like it! Kettlebells are such a great thing to incorporate, but I always forget about them...until now!
Giselle@myhealthyhappyhome
Ha! I totally called them kettleballs for awhile. I actually know a ton of people who did so we are not alone 🙂 This looks like a great workout! I love mine but wish it was heavier.
strengthandsunshine
Haha! Kettlebell is just so...idk. I sounds like your talking about cows! I wish I had more variety with the weight too since I only have the 20lb.
Patty @ reach-yourpeak
Great workout! I think I'll share it on my weekly link-up post on Wednesday! 🙂
strengthandsunshine
Thanks Patty! Let me know if you give it a shot 🙂