It’s time to love your kettlebell and your body!
This month’s challenge will be 9 kettlebell moves divided up into 3 per week for 3 weeks. My biggest wish for you is that you go up in weight on your kettlebell. (within safe reason-I just went up to a 25 lb because I had been hovering around my 10/15/20’s for too long) I am stronger than that and so are you! I just got all comfy and cozy and it was easy and I liked that for a while. It is so easy to get comfortable. But do you know what doesn’t happen when you get comfortable?
Here we go week by week, move by move….
Double arm tricep extensions
Up right row
Lunge-see picture but also know that you can hold the kb in on your chest instead of out
Swing-grab kb from ground with feet shoulder width apart, thrust the kb from low to high position until the kb is eye level or straight above your head
Single arm row
Chest press w/bridge-lay on back with feet on ground, knees bent, press the kb while thrusting (bridging) up and down with each one.
Bicep curl in low squat-lower down to low squat if you can (if not stand) and hold that position while you curl the kb with both hands, elbows resting on your inner thighs
Deadlift-stand with knees slightly bent/ loose (feet together or shoulder width apart and lower the kb down to almost touching the ground and slowly stand to upright position (arms stay straight the entire time but elbows are not locked)
*You will do as many reps as possible but ideally you should burn out around 12 to 15 reps on each set because that is where the weight of your challenging kettlebell should be. I don’t want you wasting your time on light weights and a million reps. Get right to the point and challenge yourself.
>>>Do the workout 3 days a week at 3 sets or rounds of each of the 3 moves then move on to week 2 then week 3. If you can skip a day between so for example do the workout Mon, Wed, Fri. By the time you are done you can then incorporate these 9 new moves at home or at the gym all the time, yay!
*For a warm up you can definitely run through each move at a lighter weight-that is always a good idea. You always want to warm up somehow by stretching, jumping jacks, non-weighted squats, arm circles….get your blood flowing then tackle the task at hand.
>>>Perform all moves slowly and deliberately. It is not a race. Make each one count.
*You will rest 30 to 60 seconds in-between each set. Have water nearby and make sure you eat a protein/carb/sugar meal after. Example: smoothie, chicken/sweet potato/ grapes, eggs/toast/avocado, Fuel up after your workout 🙂
I hope you enjoy challenging yourself these 3 weeks 🙂 🙂
***please, please, please use this challenge as a reason to push yourself and go heavier on your kettlebell if you can!