31 Days of Kettlebell Toning & Healthy Living {Day 1}

Hey all, It’s once again time for Nester’s 31 Days!

Over the last few weeks I’ve gone back and forth about this years topic. I kept going back to something fitness related {If you spend any time at The Life in Bloom then you know that this year I have really been focusing on health living and fitness} as a mulled over ideas and I decided I wanted it to do something different, intense, body transforming as well a giving my self and my readers the kick in the pants we all need as we embark on colder weather, changing colors and the impending holiday season…this can be a fitness pit fall for many…my self included!!

Welcome to 31 days of Kettlebell Toning & Healthy Living!!

KB31

Join me over the next month as I share Kettlebell workouts and favorite moves! Smoothie recipes and clean eating tips {with a shopping list printable} AND healthy living tips and fitness printables! I will also share reviews on my favorite kettlebells as well as some great healthy living giveaways!

Kettlebell 101:

Kettlebells have quickly become one of the most efficient and effective tools for sculpting and toning a slim & strong physique.

But Why? With a kettlebell you work all your major muscle groups at once, instead of isolating muscle groups like you do when lifting dumbbells. Since the weight isn’t evenly distributed,  you have to work hard and continuously to control the kettlebells shifting center of gravity. {psst. thats why so many muscle groups get toned and sculpted!}

Why I love Kettlebells:

Kettlebells are not just awesome but they are highly effective, they allow you to do cardio and weight training in one workout….at the same time. What does this mean for you? You will be getting a killer workout in half the time! What mama wouldn’t love a time saver like that!

Buying Kettlebell:

If you don’t have a Kettlebell don’t worry you can get a number of different kettlebells at most sporting goods stores,  even walmart has quite a few on their website!

Remember that not all kettlebells are created equal. TIP: be sure you look for kettlebells with a wide enough handle that you can grip it with both hands, and make sure there are no rough edges that will cut up your hands {if this worries you rest assure there are Kettlebells that are plastic coated}

Before you buy pick the right Kettlebell weight for you:

If you have never used a Kettlebell start of lighter, women should start with a 10 or 15 pound kettlebell {depending on your fitness level you can absolutely start with a 5 pounder!}

kettleLet’s kick off Day 1 Strong! 

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Kettlebell Swing: 

kettlebellswing1

  • Hold kettlebell by handle with both hands
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Allowing gravity to assist, swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • Immediately go into another swing, bringing kettlebell to chest height

Why Kettlebell Swing?

Looking for a quick and easy yet challenging cardio? The Kettlebell Swing is for you! Doing this simple move can burn up to 20 calories a minute…Thats huge!

This Kettlebell swing will effectively work pretty much your entire body! Muscle groups engaged are:

  • core
  • lower back
  • shoulders
  • arms
  • glutes
  • hamstrings
  • quadriceps

Remember I said lets start off Day 1 strong?

Well, I wasn’t kidding! I have a 30 Day Kettlebell Swing Challenge for you! Print out this baby and get swinging!

KB

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One thought on “31 Days of Kettlebell Toning & Healthy Living {Day 1}

  1. Pingback: 31 Days of Kettlebell Toning & Healthy Living {Day 2 Clean Eating} |

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