30 Minute Kettle Bell Workout

Set your interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. You can adjust interval lengths and the kettlebell weights depending on your current level of fitness. You’ll go through the following sequence five times:http://pumpsandiron.com/2012/07/18/30-minute-kettlebell-workout/

  • Kettlebell Swings: This is hands-down one of my favorite exercises. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. Proper form is important, so watch this (random) video if this is your first time using kettlebells. You’ll notice that I use somewhat of a squatting position at the bottom, and I should mention that I’ve heard some trainers say it should be more of a deadlift. I used 25 lbs.
  • Windmills (Left): Start in a standing position, legs wide, kettle bell pressed above head in left hand. Your left foot should be pointing forward, your right foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettle bell straight. Touch the ground by your right foot with your right hand, keeping the kettlebell perpendicular to the ground the whole time. Slowing raise up to starting position. I used 15 lbs.
  • Windmills (Right)
  • Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettle bell in towards your face, and punch it back out (preferably before you whack yourself in the forehead with the kettlebell). I used 25 lbs.
  • Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettlebell from one side of your body to the other. I used 15 lbs.
  • Goblet Squats: Squat down, legs slightly more than shoulder-width apart, holding a kettlebell. I used 25 lbs.

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