31 Days of Kettlebell Toning & Healthy Living {Day 4: Kettlebell Deck of Cards Workout}

KB31

Hey guys, I hope you are having a wonderful Saturday! Today I have an awesome Deck of Cards Kettlebell Workout for you guys!  If you want an awesome and intense workout this baby is for you!

For these workouts I use  my 26 pound kettlebell, but this workout will be effective with a  5, 10, 15 or 20 pound Kettlbell {remember to use a kettlebell that is at your fitness level}!

I’m not gonna lie, this is going to kick your butt…well, you know that’s okay sometimes we need that kick in the pants don’t we?DofC

So grab your Kettlebell & a deck of cards and let’s get started!

KBDC

Since I know not everyone is advance with kettlebells I have two different versions of this deck of cards workout: a regular version and an advanced version!

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.

Deck of Cards Kettlebell Workout:

The beginner workout is very straight forward:

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}

*Example: a two of Hearts equals one Kettlebell Swing

Repeat until you have flipped over all the cards in the deck…don’t forget to have water near by!

Deck of Cards Kettlebell Workout {Advanced}:

The advanced workout is a little bit different because with each card you turnover you are going to do more than the workout associated with the symbol.

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}
  • The reps will be reflected based on the card {2=2 reps | 8=8 reps | Ace = 14 reps}

*Example: a Queen of Diamonds equals 12 Deadlift Squats

This will kick your butt guaranteed, but it is AWESOME!

Too much? No worries! Cut the deck and do the regular workout with half the deck working towards the full deck then work up to the advanced!

Deck of Cards Kettlebell Workout Key:

diaDiamonds – Deadlift Squat

  • Stand up straight holding Kettlebell with both hands in front of you
  • Position your feet shoulder-width apart
  • Bend at the knees while pressing your hips backward.
  • Pause and slowly return to the starting position {don’t lock your knees}
  • That’s one rep

images

heHearts – Kettlebell Swing

  • Hold Kettlebell by handle with both hands
  • Position your feet shoulder-width apart
  • 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
  • Swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • That’s one reps

kettlebellswing1

clClubs – Windmill

  • Hold your Kettlebell with your right hand
  • Position your feet shoulder-width apart, toes turned out
  • Bend your right elbow to raise the Kettlebell next to your right shoulder, then press it overhead.
  • Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling.
  • Pause, then come back up, keeping your right arm extended
  • Repeat on left side
  • That’s one rep

0901wm-windmill-1

spSpades –  Snatch & High Pull

  • Place the kettlebell on the floor between your feet, hold handle with both hands
  • Position your feet shoulder-width apart, toes turned out
  • Stand up and lift the weight to chest height
  • Grab the sides of the handle and push the kettlebell straight overhead
  • Lower back down to your chest and reposition hands to the original grip before returning to start
  • That’s one rep

the-kettlebell-snap-and-pull-workout

I hope you love this as much as I do! Happy sweating! 😉

{Special Thanks to Women’s Health & Women’s Heath UK!}

In case you missed it

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