The Kettlebell Did It! Print Workout Here
This is probably one of the most powerful workouts I’ve done in a long time – it was so good that I after I did it last week, I just had to share it with you ladies and do it again this week. It’s a doozy, but I promise it will leave you feeling like you’re one strong lady. Let’s do this!
What you will need:
- 5-20lbs kettlebell or weight
Warm-Up
- 50 jumping jacks (I was already quite warm before starting this, so please warm-up more if you haven’t been moving around much. The better your warm-up, the stronger your workout)
Workout
- 40 kettlebell swings – With your feet a little further than hip distance apart and your toes gently pointing out, allow the weight to swing between your legs while you drop into a squat, and then keep your arms straight as you push up and swing the weight to chest level. This is a very strong all over body exercise, but it’s important you don’t feel it in your lower back. Keep your eyes looking up, your back straight, and use your legs to do the pushing up. If it hurts your lower back at all, put the weight down and continue the squats sans kettlebell
- 40 alternating backwards lunges with weight swing side to side – Starting with the weight in your left hand, step your left leg back into a lunge and then when you come up, you’re going to swing the weight into your right hand before you step your right leg back
X5
Take a small break before you start the next set of exercises
- 30 kettlebell swings – Same as above
- 30 back rows, left – With your right knee bent 90 degrees and your right elbow resting on top of your thigh, take your left leg far behind you to help keep your back as straight as possible while you do this exercise. This is VERY important! From here, lift the weight with your left arm in a rowing position to feel the contraction through your shoulder blades
- 30 back rows, right – Same as above
X4
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
Ashley Dale Roy
KICK ASS workout! I loved it best one I have done for cardio and strength training together all week.
Happy Saturday :)
Amazing! I cannot believe more people aren’t commenting on this one. It kicked my ass too!! Glad to hear you’re still digging the challenging workouts Jo-Anne. That means you’re keeping up with all your hard work!
OUCH!!!!!! This was a killer workout. Thanks for my Tuesday morning workout Ash.
This WAS a killer! I remember it like it was yesterday! LOL. Thanks for joining me Dawn :)
I did it all with 20’s… I’m so exhausted..
I don’t remember every workout I do – but this one I remember quite well- it was a doozey! Good work Chantal!
Oh my, goodness, Ashley! What are you trying to do to this old body! Went down to 5 lbs for the last couple of squat swings…but I did it!
Haha awesome! It takes a lot to make you tired Sandra, so that’s impressive! Good job sticking with it. Your old body will show thanks in the future!
I did the first part…and then baby woke up. I’ll be back to finish the second part later!
I guess I’ll be seeing you later then! Love the easy going attitude towards it!
DONE!
Boom!
Awesome! I’m a sweaty mess!
Just what I like to hear! Hehe
Done with some modifications for my knees. Thanks!
Glad to hear you’re using the modifications! Thanks for sweating with me today Kristin!
done
💪
Are you freakin kidding me with this one lol WOBBLE CITY USA
I’m 100% from Town Serious lady. Lol
Annnnnd done! That was a tough one..my legs are jello!
Yahoo! All finished up. I knew you would! Way to fit it in Patricia!
Holy crap! What a sweaty mess (me). LOVED THIS ONE!!!
Amazing! Love hearing that. Just got back from vacation but have seen all your comments the past two weeks and I’m glad you’re feeling better and back at it!
I wouldn’t complain if I NEVER saw this workout again!
Haha we’ll have to see about that… I don’t make any promises.
Done ..
Boom! Perfect start to your day!
I’m in Calgary at a hotel so I worked out with 20lb baby! I got through the first 4 sets and then used him for 10 and jumped for 10. I used a hotel lamp for back rows:) I’m dripping sweat! Thanks:)
Get out! That is fantastic! You’re so damn creative! I’m sure Evan thought it was pretty hilarious! Good work woman.
Really glad we did this one not on a 30+ humid day holy sweat balls
Oh yeah! Perfect weather for it!
Love me some kettle bell!
Me likey Kettle bells.
Will be sore tomorrow!!
Oh yeah! This one will be talking to you over the weekend!
Done 5 sets of 40…too sweaty and out of time on lunch for next set will come back to it
If you’re too sweaty….you did well woman!
UGH
You mean Yeah!!! Have a good weekend chick
I loved that one!! Can really feel it in my bum
Haha perfect! That’s exactly what I was going for! Thanks for fitting me in to your weekend Andrea!
done
💪boom!
Did this instead of week 1… I don’t have a ball. August was a write off….hoping for a more productive September challenge!
Yeah! September is great for setting goals and getting back on track. This will be a good month. I can feel it! For the future though… Do the ugi workouts even if you don’t have a ball. Use a weight or nothing…. It will kick your butt!
Yowza!!
👍
Loved this one, had to do it again. Just missed the cats….
Hahaha yes I hear that often! I feel like they are the true stars of the show here! Thanks for joining me again on your long weekend Carolyn!
You’re insane.
Some days my husband would agree! Lol
All done!! That was hard :)
That’s what she said hahaha
Nice work Ash!!