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K’s Killer ‘Minutes’ Kettlebell Workout
Kathleen Trotter offers this “minutes” kettlebell, full-body, work-out to mix up your routine.
The Warm-up: 5 to 10 minutes of any type of cardio. For example, march or jog in place, do jumping jacks or walk up and down your household stairs.
Complete each exercise in the first circuit for one minute. Aim to complete as many repititions as you can in that minute. After completing all three exercises, rest for one minute, then repeat. Follow the same protocol for circuit number two and three.
Once you have completed two sets of each circuit, attempt the “grand finale”. Do all nine exercises back-to-back for one minute each without resting.
Circuit # 1
1. Pass Under Kettlebell Lunges
2. Lunge Jumps
3. Mountain Runs
Circuit set #2
1. Alternating Kettlebell Shoulder Presses
2. Up / Up / Down / Downs
1. Bent Over Kettlebell Rows
2. Goblet Squats
3. Plank Hops
Circuit # 1
Exercise #1 – Pass Under Kettlebell Lunges
Hold a kettlebell in your right hand. Step your right leg back into a lunge. Thread the weight under your leg and grab the weight with your left hand. Alternating passing the weight under your legs as you lunge for one minute. Always engage the bum muscle of the front leg as you stand up. Keep your chest and head up – don’t round forward!
Exercise #2 – Jump Lunges
Pulse down into a lunge three times. Then, jump both feet off of the floor. As you jump switch the leg that is forward so you land with the opposite leg forward. Continue for one minute. Don’t sacrifice form, always aim for quality over quantity. If needed, slow down or eliminate the jump.
Exercise #3 – Mountain Runs
Start in a plank position. Hands directly under your shoulders. Don’t let your lower back arch or round. Hold this position as you alternate one knee into your chest at a time for one minute.
Circuit # 2
Exercise #1 – Up/Up/Down/Downs
Start in a plank position – forearms and feet on the floor. Don’t let your lower back arch or round. This is your starting position. Hold this position as you place your right, and then your left hand on the floor. Hold for a moment before lowering one forearm down to the floor at a time. Return to the starting position. Make sure to alternate the arm you start the movement with. To make the exercise easier, go down onto your knees.
Exercise #2 – Alternating Kettlebell Shoulder Presses
Hold a kettlebell in each hand. Bring your arms up to shoulder height. Make sure your elbows are bent at a ninety degree angle, palms facing forward. If possible, hold the kettlebells so the bell portion faces up. Press the weights over your head. Make sure that your abdominals are engaged so that you don’t arch your lower back. This is your starting position. Alternate lowering one arm at a time down to a ninety degree angle for one minute.
Exercise #3 – Burpies
Start standing. Bend over and place your hands on the ground. Jump your feet into plank. Don’t allow your lower back to sink or your bum to stick up into the air. To make the exercise easier, step your feet back into a plank.
Circuit # 3
Exercise # 1 – Bent Over Kettlebell Rows
Start standing holding a kettlebell in each hand, arms straight. Your palms should be hanging slightly in front of your thighs Hinge forward at your hips. Keep your chest out, back straight.
This is your starting position. Use your upper back muscles to row your elbows up towards the ceiling. Imagine you are cracking a walnut between your shoulder blades.
Exercise # 2 – Goblet Squats
Cradle the handle of one kettlebell with both hands, bell facing up towards the ceiling. Make your feet slightly wider than hip distance apart. Bend at your ankles, knees and hips to sit your bum down towards the floor. Keep your back straight, chest up and core engaged. Use your bum muscles to stand back up. Make sure your knees track over your middle toes and your heels stay on the ground. Repeat for one minute.
Exercise # 3 – Plank Hops
Start on your hands and toes, with your feet slightly off to the right. Jump your feet to the left, then, without doing a double hop, jump your feet back to the right. Continue this back and forth motion for one minute.
Kathleen Trotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personal trainer and writer. She is passionate about fitness and health and trains a wide variety of clients ranging from the avid athlete to individuals living with osteoporosis, Parkinson’s and scoliosi. For more great articles and fitness tips visit: www.kathleentrotter.com and join Kathleen’s newsletter.