31 Days of Kettlebell Toning & Healthy Living {Day 9: Kettlebell Quickie}

KB31Yesterday was rough but today I’m back and ready to get moving and heal. So let’s get started with this great Kettlebell Quickie!

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.

I love this workout not only because its fast and effective, but because you can do it anywhere! Do you have a tv show you love to watch? Do this workout on the commercial breaks! About to jump in the shower? Do this workout first! First thing in the morning? Start with this baby and you will be ready to tackle the day! Maybe you aren’t feeling motivated to workout, give this workout a try!

kq

20 Kettlebell Swings

10 High Pulls

15 Kettlebell Swings

10 Deadlift Squats

10 Kettlebell Swings

10 Figure 8’s

5 Kettlebell Swings

10 Kettlebell Torso Twist {10 each side}

This workout will only take about 5 minutes! I like to do this workout multiple times throughout the day!

The moves:

Kettlebell Swing:kettlebellswing1

  • 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

High Pull:the-kettlebell-snap-and-pull-workout

  • 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

Deadlift Squat:images

  • 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

Kettlebell Figure 8’s:

guide_to_figure_eight_kettlebell_workout

  • Stand up holding Kettlebell in one hand
  • Position  your feet shoulder-width apart
  • Slightly bend the knees
  • Starting out with your right hand, swing the kettlebell in front of your right leg to between your legs
  • Grab the kettlebell with you left hand and swing the kettlebell behind your left leg around to the front of you left leg, then between legs again
  • Grab the kettlebell with your right hand and repeat the figure 8 motion

 

Kettlebell Torso Twist:

1106-mv-standing-core

  • Standing with your feet hip-width apart
  • Hold kettlebell straight out in front of your chest gripping either side of the handle
  • Tighten Abs
  • Rotate your arms to the left as far as you can
  • Pause, then rotate to the right
  • Repeat

 

In case you missed it

Kettlebell31

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