Kettlebell Day: 12/20/12

My sister in law is in town for the holidays and was game to work out with me today (WHHHEEEEEEEEE! A workout buddy yea!!!!)… She is just getting started with Kettlebells- and rocked it out with 30 seconds work and 30 seconds rest- going for two rounds.  Several people have asked me what to do in the beginning… She did exactly what I would suggest: shorter work times, less rounds (2 instead of 3), and she modified some the exercises to her capability. We both did the same weight- because I only have one set and we wanted to workout together.  I will list our workout below and I will put my sister-in-laws modifications in for those that are just starting out to see.

*A quick word about modifications… I make them when I don’t have the correct equipment or space, but they can also be made for your skill level too.  Just make sure you trade “like exercises for like exercises”. So an upper body pull should be switched for another upper pull, or push for push, or cardio for cardio.  For instance- if you don’t have the bench to jump over and back on- switch it for mountain climbers or burpees… as those get your heart rate up quickly just like the jump overs.  If the workout calls for renegade rows and you don’t have two KB’s of the same size to do them (or the capability)- then switch to bent over rows with dumbbells.  If you can’t do a full push-up, do inclined push-ups instead.  My point is that many exercises target similar areas as others- and while it may not be as “optimum” as the one the program has for suggested you do- you can compensate for it instead of cutting the move all together.  Cutting the move all together will likely leave you with an unbalanced work-out (one side worked, but not the reverse side).  Hope that makes sense… Feel free to comment if not, lol!

ANYWAY! On with the workout! Here is what we did (my SIL’s is in italics), and my reps are in the brackets. Go HERE to see the original work-out with out my modifications in it – and her video tutorial is imbedded in there as well 🙂

1. 50lb Deadlift Plus Burpee (10, 10, 10)
~50lb Deadlifts
2. Alternating Swings – 25# (28, 26, 25)
~2 Handed Swings – 25#
3. Dynamic Pushups (12, 10, 12)
~Inclined Pushups
4. Skater Hops (36, 34, 30)
5. Standing Bent Over Rows (18, 19, 24)
6. Alternating Single Leg Glute Bridges (20, 22, 23)
7. Mountain Climbers (40, 27, 39)
Then I RKC planked (click HERE for the how-to) for a personal record of 40 seconds… I am writing this 6 hours after the workout- and dudes- I am feeling that plank!

Repeat for 3 rounds at 40 seconds working and 20 seconds of rest.  If beginning- start out with 20 or 30 seconds of working and 30 seconds of rest. Again- I use the Gymboss App (Free!!) to keep up with the time and rounds.  Many Congrats to my Badass-Sister-From-Another-Mother…  She worked freaking HARD! I am so excited for her and this new adventure that she is on….

See you next time!


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