Archive for the ‘swing’ Category

Kettlebell Heart Starters

Monday, October 20th, 2008

I’ve got a confession to make. Despite being a fitness trainer I’m really not a morning person. I often find it hard to get going in the morning and generally before I can get anything productive done I need to get my blood flowing.

The problem I have had in the past is that I like to do my major workouts in the afternoon and doing a second 40-60 minute session in the morning is too time consuming.

Therefore recently I’ve been experimenting with some 5 minute mini workouts that I can do with little or no warm up and with just a couple of bits of equipment that I can keep in my living room. The aim here is a quick convenient workout to kick my body and brain into gear not to flog myself (that comes in the afternoon workouts)

One quick note – if you are going to do these workouts pick a kettlebell that is one size (4kg for women and 8kg for men) lighter than what you would use for a full workout. So if you regularly swing a 32kg drop back to a 24kg.

Workouts

#1 – A quick Crossfit “Fran” Variation
Kettlebell snatch 10 reps each arms, 7 reps, 5 reps
Pullups – 20, 14, 10

#2 – 5 rounds of
10 Kettlebell swings
10 pushups
10 situps

#3 – 3 rounds
3-5 Turkish Get up each side
3-5 windmills each side
1 minute of round the body kettlebell passing and figure 8’s between the legs

#4 – High Octane Cardio
5 rounds of
30 seconds of Kettlebell swings
30 seconds of skipping

Try some of these workouts when you need a break from office work or whenever you need a bit of a wake up!