When there’s a deal, we find it. I swear my hubby and I have a knack for finding deals at the most random times. But when the opportunity is presented, we pounce like jungle cats hunting their prey. So when a giant sport discount store goes out of business, you better believe I was there buying the slashed-down inventory. With my new, shiny kettle bell in tow, I created this beginner kettle bell workout.
We didn’t really plan on spending the morning buying two adult bikes, helmets, water bottle holders, a 2-seater child bike trailer, a kettle bell, golf balls, and new kicks…it just sorta happened. Whoo hoo for Christmas in July! Boo hoo for this month’s credit card bill.
But hey, an active family’s gotta do what we gotta do! And finally biting the bullet on buying some high ticket items we’ve been wanting for years felt pretty awesome (especially at 40% off). Not so awesome? Your almost two year old FLIPPING OUT when he has to wear a helmet. Tough love kid.
I spotted the perfect kettle bell JUST as we were checking out and knew I had to have it. So I picked up my 27 lb child in one arm, the 17 lb kettle bell in the other, and waddled my 20+ belly up to the cashier to make the shiny bell mine.
Since I’m obviously very pregnant (36 weeks – but who’s counting?), I am not doing any crazy kettle bell acrobatic moves at the moment. This beginner kettle bell workout is just what I need to get some awesome strength training and cardio in to my weekly routine. If you’ve never worked out with kettle bells before, these set of moves are perfect to get familiar and comfortable with kettle bell workouts.
If you don’t have a kettle bell, you can do these moves with a challenging hand weight – just make sure to tightly grip both ends. Or purchase this 17 pound cast iron kettle bell just like mine! There are SO many ways you can workout with a kettle bell. Here are a few, but be sure to stay tuned for many more!
Beginner Kettle Bell Workout
Kettle Bell Swings
Start with your feet shoulder-width apart. Bend your knees and let the kettle bell hang in between your legs. Keep a firm grip at the top of the kettle bell as you thrust your hips forward and swing the kettle bell up to at least shoulder height. Let the weight of the kettle bell and gravity guide your arms back to the original position as you fold your hips and bend your knees. Be sure to keep your shoulder blades back the entire time to avoid hunching as the kettle bell returns to the original position after the swing. Do 12 repetitions.
Stand with your feet shoulder-width apart and lift the kettle bell directly in front of your chest, holding the ‘horns’. Bend your knees to execute a squat, making sure your knees don’t hover past your toes. Keep the kettle bell at your chest the entire time you squat. Do 12 repetitions.
Kettle Bell Overhead Lifts
Stand slightly wider than shoulder-width apart and hold the kettle bell by the ‘horns’ and place it directly in front of your chest. Twist your body to the right, keeping your hips squared to the front. Next, lift the kettle bell over and above your head as you pivot your upper body to the front, then slowly lower the kettle bell over to the left and back in front of your chest. Do 12 repetitions back and forth, each side counting as one.
Stand with your feet apart – left foot in front, right slightly behind your body. Hold the kettle bell with your right hand and bend your knees, creating a 90 degree angle with your front and back legs. The kettle bell should hover just above the ground and on the right side of your left leg, near your heel. Next, extend your knees to standing as you lift the kettle bell up towards your shoulder, elbow lifted and pressed back. Do 12 repetitions on one side, then switch and do 12 repetitions on the other.
Squat Bicep Curls
Stand with your feet wider than shoulder-width apart, toes facing out to the sides. Hold the kettle bell by the ‘horns’, extend your arms down, and bend your knees to your lowest sumo squat position. Keeping the sumo squat the entire time, bend your elbows and lift the kettle bell up to your chest, then back down to execute a bicep curl. Do 12 repetitions.
Sumo Squat Lifts
Keep the sumo squat position with your legs and extended arms, but position your hands to hold the kettle bell at the top. Next, extend your knees and simultaneously lift the kettle bell up to your chest, keeping your elbows out and parallel with your shoulders. Bend back in to the sumo squat and extend your arms down. Do 12 repetitions.
Do this entire circuit three times through.
Lovin’ the kettle bell? Who’da thunk such a simple piece of equipment could be so effective (and so awesome)? This beginner kettle bell workout is perfect for newbies, pregnant women, and even seasoned kettle bell vets.
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