I know what you are thinking. THANK GOODNESS, no more cardio.
Who’s idea was it to do two different kinds of sprints back to back for the first two weeks of Fitmas? Oh right…that was me.
This is my first ever Fitmas.
If we do this next year, I promise no back to back sprinting ridiculousness. Deal?
One of my main goals with Fitmas was to have us push past what we thought possible and try new things. Kettlebells are definitely new for me. I have used them in workouts, but not done many ‘kettlebell‘ workouts.
The kettlebells at the YMCA are locked up and I look at them most mornings and wonder how much pain they can cause.
Well, there is no time like the present to figure it out!
I feel like I should notify emergency services that they may receive an early morning call this week to save a woman from death by a kettlebell.
Only seems fair to me.
Since I am not a kettlebell expert, I decided to ‘borrow‘ challenges from some experts. I found us three workouts that are of all levels of intensity. No need to reinvent the wheel, we just need to put some Fitmas holly on it.
- Full Body
- Choose Your Own Adventure
- Kick Arse
I found a list of ‘how to’ for kettlebell exercises on bodybuilding.com. Make sure to check out how to do the moves listed in the workouts if you have never done them before.
Women’s health has a great full body workout that you can download and take the the gym with you. Grab the workout and all the details about how and how many and then start swinging.
Eight exercises that will make you sweat and have troubles moving the next day.
Choose Your Own Adventure
I found this workout on LIVESTRONG and I loved the suggestions for making it more complex over time. I changed that by listing them out as options to make the workout harder this week based on your fitness level. You get to choose how ‘near death’ it is by increasing rep counts, weight, and circuits.
Is it just me or are you torn between choosing ‘Beginner‘ and ‘Indestructible‘ too? Sometimes my all or nothing mentality shows and oddly enough that is when the ambulance shows up too.
The exercise calls for 18-pound kettlebells for women and 35-pound kettlebells for men.
Note: use whatever kettlebell weight that you brings you to failure at the rep count based on the level of workout that you choose.
- kettlebell deadlifts
- single-arm swing
- Turkish half get-up
- kettlebell pushups
- rows from the upward pushup position
- kettlebell walking lunges
- shoulder press
Choose your level of work:
- Beginner – complete eight reps of each exercise
- Intermediate – 10 to 12 reps of each exercise
- Advanced – two circuits of eight reps of each exercise
- Master – two circuits of 12 reps of each exercise
- Indestructible – three circuits of 10 to 15 reps of each exercise
It looks rather epic if you ask me. All the details are in the blog post, but here are the video and details.
Complete 2 rounds of the following 8 exercises. Choose a challenging weight.
- KB Goblet Squat x 15 reps
- Two-Handed KB Swing x 30 reps
- KB Thruster (right) x 15 reps
- KB Thruster (left) x 15 reps
- KB Renegade Row x 16 – 20 reps
- KB Snatch (right) x 15 reps
- KB Snatch (left) x 15 reps
- Alternating Single-Leg Hip Thrusts x 30 reps
Set your Gymboss Interval Timer, or any timer that you have, for 8 cycles of 10 seconds rest and 20 seconds MAX effort. Complete 2 rounds of the following 4 exercises:
- Burpees (no push up)
- Dynamic Push Ups
- Side to Side Step Ups
- Mountain Climbers
And finally, crumple into a heap on the floor and pray that someone brings you water and a snack. Hah!
Do one, two, or all three workouts this week!
If you don’t have access to kettlebells, think outside the box. Do you have old paint cans, sand, and a hammer? If so, I bet you can make your own!
Oh and there is some fabulous news about Fitmas T-shirts coming shortly, stay tuned.
Whatever you do, don’t let go of the kettlebell while swinging the darned thing around…three kettlebells should be epic, but not THAT epic.