Kettlebell Workout 1

If your diving straight into the workout, please remember to do your stretches. Quick reminder below:

Warm Up/ Cool down Stretching
⁃ Head to shoulder
⁃ Neck rotations
⁃ Arm swings full circles
⁃ Hip circles to figure 8s
⁃ Touch toes
⁃ Knee circles
⁃ Ankle rolls

Level 1:
30 sec active:30 secs rest -2mins between set
Level 2:
45sec active:30 secs rest – 1min 30 between set
Level 3:
1 min active:30 secs rest – 1min between set

Choose you level

2 sets

1. KB High Pull

2. KB Dead Lift

3. KB Swing

4. Single Arm Row

5. KB squeeze press

6. Goblet Squat

7. Half kneeling Press

8. Figure 8 Swing

9. KB Squeeze Russian twist

10. KB Press Up

Always finish your workout with some sort of cool down to avoid any injuries. I personally find a short “yoga flow” video on YouTube or the Peloton app.

However you could redo stretches you did to warm for you cool down. Refer to the top of this blog.

The Equipment

Before you can plan a workout you need to known what equipment you have to hand or know how to use.

For me , I have 2 kettlebells that weight 4 and 8kgs , a exercise and yoga mat (all bought from Aldi) Yoga blocks (Sports Direct) I also have a second hand exercise bike with upgraded pedals (Amazon), running shoes and running attire.

With that in mind, it only seems natural that a typical workout at home, will consist of:

  • 10-15 minute warm up (Bike)
  • Stretch’s
  • Kettlebell workout
  • Cool down yoga (YouTube or Peleton App)

To start I will aim to do this 3/4 times a week, in between these work outs days I implement a running day here and there

I will upload my kettlebell workouts soon and I’ll also share with yoga flows I like the most.

The Kettlebells

Aldi Kettlebells
Aldi Fitness

Also worth checking in shops like Aldi for fitness equipment as they are normally also more affordable, I also got my yoga and exercise mat from Aldi.

Yoga blocks

Sports Direct

The Yoga blocks I got from sports direct, these are essential but they do come in handy when stretching and finishing a workout with a quick yoga session.

Exercise Bike

The second hand exercise bike we got from Shpock, from an elderly couple in our local area, he used it to loose what to get a procedure done. It was only £10-15, the only problem I found was the pedals will rubbish, the Velcro buckle kept popping open. So I had to replace the pedals with some proper exercise pedals you would more accustom to see in a gym.

Amazon

I will also share with you my wish list and what workouts I would do if I had the equipment…. stay tuned!

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