With all the shiny new kettlebells I bought last week my programming with my weekly clients has featured them quite heavily, as well as many of them wanting to know what workouts they can do when they take their new kettlebell home.
NOTE – Kettlebell workshop on the 7th August if you want to brush up or are unsure how to use a kettlebell (price includes kettlebell) – http://crossfit.ie/events/kettlebell-workshop/
I would not like to see that lovely piece of kit gather dust so here are three killer workout complexes you can do using your kettlebell (what do you mean you do not have a kettelbell at home!!).
The first is a triplet weights complex doing one arm rows, overhead lunges and plank position with a glider. Keep the back straight on the rows, use any old pole/towel or ideally hold a weight overhead for the lunges and if you do not have a glider for this killer core exercise just tap the leg as wide as you can and then repeat on opposite side.
The second is a second weights triplet working the single leg straight leg deadlifts, a one arm push press and side bends. Like the one above this makes it a nice challenging weights program and when both are combined they provide a full body workout.
We closed with a 2min ladder that will really ramp up your metabolism and get the fat burning going.
I must add that my client makes these three workouts look easy but as they say ‘it’s hard goddam working making this look so easy’ – ala white men can’t jump!
Love this secne –
All of the above workouts can be done from home or in a gym and if you wanted to make the first 2 complexes into more of a fat burning session I would add in a run or skipping between each round and if doing just one of the complexes ramp up the rounds/sets to 6-7, stretch and you are going to be done in well under 20mins.
Please give them a go even for just variety sake and if you do not have a kettlebell then email me asap to pick up one for these home workouts and all the other home workouts I have posted.
Tags: 2mins ladder, burn fat fast, Crossfit, Dominic Munnelly, fat burning workout, home kettlebell workout, personal training, the transformation catalyst, weights complex
September 3, 2010 at 7:19 am |
nice workout – one i could easily do at home.
Just wondering what weight was the yellow kettlebell (i heard you say the black one was 8kg)? Im thinking of picking some up but i dont know what weight to start with (im female), so was planning on getting a couple of different ones, with one of them being an 8kg.
September 8, 2010 at 3:59 pm |
Sorry for the long delay in getting back to this but was away on holidays.
The yellow is a 16kg competition bell.
All my female clients have an 8 and 12kg bell with some even going for the 16kg also – i would recommend 2-3 kettlebells over a set of dumbbells any day of the week.
Hope that helps
September 10, 2010 at 9:33 am |
Thanks
December 9, 2010 at 3:48 pm |
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