Hey guys! It’s a beautiful gray and cloudy day here in Calgary…beautiful if you ask me – reminds me of foggy days in the Bay Area and good walks under the Golden Gate Bridge – I love it! Normally burns off pretty fast here though, so expect it’ll be gone soon. What to do on a foggy, cool day? Work out inside, of course! Remember, you can get a GREAT workout in at home with limited equipment, and this workout is a great example of that. All you’ll need is a kettlebell and a stick-with-it attitude! *If you don’t have a kettlebell, you can use a duffle bag or a plastic bag with rice packages in them – anything you can swing and make heavier and lighter. If you’ve never used a kettlebell before, read this solid article about what to anticipate and how to have the best form before working out. (Workout below adapted from a kettlebell workout I think I found in Shape online but lost the link to!)
Warm up as usual (3-5 min)
Perform 2 rounds of the entire workout (8 moves); limited break b/w sets to keep your heart rate pumpin’!
#1. & #2.) Swings: 1 min two-handed swings right into 1 min one-handed swings; switch hands at the top of the move.
To modify: Decrease weight and take a 20 sec break in between the moves.
#3.) Point n’ Pivot: 20 total (10 each side). Let the kettlebell rest of your forearms; point down to the right until your arms are 90* to your body, twist back up, and switch sides, allowing your feet to pivot when you turn and keeping your abs tight.
To modify: Use very light or no weight for the move – your shoulders will still feel it!
#4.) Windmills: 20 total (10 each side). Turn one foot out to the side, hold kettlebell in one hand and raise your opposite hand overhead. Kick your hip out to the opposite side your foot is pointing, pretending your body is in between two panes of glass so you don’t jut your hips/body forwards or backwards. Pull the weight up using your oblique’s, not your shoulders or arms.
To modify: Again, simply use a lighter weight; some weight is needed to really engage the oblique’s.
#5.) Lunge & Twirl: 20 each leg. Get into a forward lunge position and swing the kettlebell in circles clockwise around the forward leg, lunging your back leg down and up for 20 repetitions while you circle your quad. Repeat with counter clockwise circles around the opposite leg, lunging up and down from that static position.
To modify: Lunge down and up but only pass the kettlebell back and forth under your leg from side to side other than around the leg.
#6.) Squat, Catch & Press: 20 reps. Squat down with the kettlebell, swing the weight up so it flips onto your forearms and “catch” it in a squat, then stand and press the weight up over your head. That’s 1 rep; repeat 20 times!
I added 2 more moves to the workout:
To add some intensity and cardio post-kettle bell workout: JUMP IT UP! Jumping rope will blast calories and burn fat – and don’t be discouraged if you trip up in the beginning! It gets easier with practice – like everything else – and is a great move to take with you while traveling, on the road, or in place of a cardio workout.
High Knees (abs tight): 10 sets of 100 jumps or jump for 10-20 min.
Variations: Side-to-side hops, front-to-back hops, two-footed jumps
Oh! And for those of you who asked, here’s the recipe for the healthy baked oatmeal that turned out delicious! I modified it a bit by adding some canned pumpkin (why not?) and omitted the butter. etc. I just had another serving with some almond butter and almond milk – YUM.
I’m lacking on the food photos this week, so no traditional WIAW but enjoy the workout above for a “What I WORKED Wednesday!” and definitely let me know if you try this stellar workout! Have a great mid-week-day and remember: there’s no reason to wait and say “I’ll start tomorrow” when it comes to your health. Why not try that workout today? Why not bundle up and go out for a walk? Make healthy choices with your food and nutrition now, instead of saying, “Well, it’s been a bad day so far so I’ll just pack it in and restart tomorrow.” Go for it! But you have to want it – no one can want it for you. With that being said, live well & be well today, friends!