Stuck in an exercise rut? Don’t have a ton of time to fit in both your cardio and resistance training? Haven’t started resistance training, but would like to start? Get a kettlebell set and enjoy a two-for-one exercise! Kettlebells combine the benefits of resistance training and cardiovascular conditioning in one powerful exercise. You can really get your heart pumping with a great kettlebell routine.
Kettlebell routines can address so many different muscles and body parts all at once, there is very little that compares to it. While you can substitute a kettlebell for a dumbbell, there are unique benefits that a kettlebell provides. Because of its shape and structure, it allows you to manipulate it in much different ways than a dumbbell. For example : A kettlebell gives you the ability to perform ballistics and grinds. Ballistics are fast, explosive movements (like a kettlebell swing) and grinds are slow and deliberate. Being that you can use this piece of equipment in both ways, you will get a varied training experience and your body won’t be so quick to adapt to the different movements.
I add kettlebell training into my routine to shake things up, to make my body respond to different movements. I train hard both in cardio and in resistance but when I add in a few kettlebell sessions a month, I can feel my muscles respond to the different stimulus.
Some of my favorite Kettlebell movements and exercises are
- The Kettlebell Swing (representing full body power and high level of cardiovascular conditioning)
- The Goblet Squat
- The Turkish Get Up (oh this is such a great exercise! Full Body, slow and deliberate and challenging. There are plenty of modifiers for beginners too. When I first started training, I could not do one single one and modified the exercise)
- The Clean (like a kettlebell swing is an explosive exercise for great strenght and conditioning). This one took me some time to learn, because your body has to learn to move in a different way, so I started with a very low weight to get the movement down, but once mastered it provides some awesome benefits
- The Snatch – This one is pretty physically demanding. It offers some great total body strength and conditioning benefits. Very similar to the clean, it took some time to learn properly so I started with a very light weight to get the movement down first.
You can mix and match any of your favorite movements and create a super powerful circuit or HIIT routine to minimize workout time but maximize the demands you are putting on the body. When I set up a HIIT routine using Kettlebells, I generally max out at 30 – 40 minutes — 4 to 5 rounds of continuous movement with a 1 – 2 minute rest in between rounds or until my heart rate moves back into my target range (using my heart rate monitor to gauge).
Overall, I find Kettlebell routines a great shake up and something fun to look forward to. I never walk away from a session without sweating up!
Want to know my story? All about my 100+ pound weight loss? Check it out in our CRAVE IT! Catalog or on the About Us page!
Remember, before you start any routine check with your medical doctor to make sure its right for you!
And last but not least! … HAVE FUN!
Jenn @ DYB Family of Brands
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