Daily workout challenge #30 - Kettlebell Workout: Fitness Challenges and Workouts

tammy · **Site Rank:** Site Admin

Today's Workout - Kettlebell Workout
I have yet to do a kettlebell workout, but I see a lot of people working with them at the gym. Here is a kettlebell workout that I'm planning on giving a try one of these days!

Round 1

10 Dead Lifts - Place the Kettlebell on the floor a few inches in front of your toes between your feet. Bend your knees and squat over the Kettlebell. Grab the Kettlebell with both hands and lift it with your entire body. Pause and return the Kettlebell slowly to starting position.
Bend your knees and squat over the Kettlebell.
10 Two-Handed Swings - Hike the kettlebell like a football close to groin.
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kettlebell-swing-sequence.jpg [ 18.41 KiB | Viewed 156 times ]
10 Alternating Swings
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altswing.jpg [ 50.45 KiB | Viewed 156 times ]

Round 2

10 Hot Potato Catches - Cup the base of the kettelbell in your hand. Use your non-dominant side. Pass the bell back and forth, side to side, using short passes. For more challenge add a squat with the reception.
30 Second Elbow Bridge Right Side - Place a big kettlebell on the ground. Place your hand on the body of the big one, inside the handle. While keeping your body straight lay on one side with your arm extended. Take a lighter kettlebell with your free hand and do side press. Contract your abs and your glutes.
10 Figure Eight to hold - After passing the kettlebell around one leg, snap the hips and pull it to shoulder height on the opposite side. Lower it, and repeat on the opposite side.
30 Second Elbow Bridge Left Side
10 Hot Potato Catches

Round 3

10 Single Arm Swing to High Pull - Hold a light-medium kettlebell in one hand, feet hip-width apart. Bend the knees and squat as you swing the weight down between the knees. Thrust the hips up as you swing the weight up to shoulder level, bending the elbow and taking the weight up at a slight angle. At the top of the swing, the kettlebell should feel weightless. Swing the weight back down.
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highpullcurvekb.jpg [ 44.49 KiB | Viewed 142 times ]

Round 4
- 10 Clean to Squat to Overhead Press
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  clean_press.jpg [ 28.64 KiB | Viewed 154 times ]

Laughing Gravy · **Site Rank:** Moderator

Round three looks more like a one hand snatch. A pull wouldn't come that high.

tammy · **Site Rank:** Site Admin

Laughing Gravy wrote:

Round three looks more like a one hand snatch. A pull wouldn't come that high.

Ok, I've fixed round three. Does that look about right?

Laughing Gravy · **Site Rank:** Moderator

That looks more like it!

Jail Nation · **Site Rank:** Healthy Friend

Don't shortchange your self on kettlebell swings; they construct up your muscular endurance and gently ease your body into the workout habit. When you include swings in your routine, prior to you know it you'll be powerful and fit, with a limber body that simply makes the transition to harder and a lot more demanding kettlebell moves.
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