Learn how to design and perform a total body kettlebell based workout that will get you lean, tight, strong and capably mobile. If you don’t like boring, sugar coated workouts that waste your precious time and only give you so so results at best, then keep reading as you have struck fitness gold. This workout hits almost all the foundational human movements I advocate for getting into super shape in one short session.
The kettlebell swing covers your hip hinging movement as well as a dynamic pulling component. The bear crawl covers crawling as well as a pushing component as you are pushing against Mother Earth supporting your entire body weight in order to create locomotion. And the kettlebell goblet squat covers your squatting movement.
Any one of these exercises are supreme total body game changers by themselves, but when you combine them into a workout performing one right after the other – your fitness will skyrocket. So will improvements to your body composition as you will experience max calorie burn provided you practice sane eating habits. These types of workouts I share with you will zoom you to your fitness goals while being challenging, engaging and dare I say fun to perform.
How To Perform The Swings, Crawls and Squats Workout:
Position two kettlebells approx. 50 feet from each other. Ladies try a 10KG kettlebell and Men start with a 16KG kettlebell. These are just general recommendations, but scale up or down a kettlebell size depending on your fitness level. I am swinging a 16KG kettlebell and squatting a 20KG kettlebell for demonstration purposes.
Do 10 kettlebell swings at the first location
Immediately bear crawl to your other kettlebell and perform 5 goblet squats. Here’s a brief bear crawl tutorial to dial you in to the movement pattern to position you for success.
Walk back to the first kettlebell as this will be your active recovery before doing the next round
These three exercises performed one right after the other is considered a round.
Set the clock for 10 minutes and see how many quality rounds you can perform.
Check Out A Video Demonstration To Tie All This Productive Fun Together!:
Tips And Guidelines
Police your training area to make sure your lanes are free of obstructions, sharp objects, gopher holes, divots, playing kids or animals. You are swinging some heavy metal around, so make sure bystanders, pets and loved ones are out of your training zone.
Do a brief and meaningful total body warmup before diving in to your training sessions.
Rest as much as you need between rounds, but do keep it challenging and don’t lollygag too long. Try a 1 minute rest and see how you feel as you can always increase or decrease the rest period depending on your fitness level and how you’re feeling that day.
So give this workout a shot as it fits right into my philosophy of performing Maximum Exercise in Minimal Time that produce Stellar Results as you accelerate to your ideal body composition and fitness foundation.
I invite you to explore my site to learn more successful and sustainable fitness strategies along with meaningful workouts designed to get a body built for go and show
Stay Well! Show Up! Take Action! Be Consistent! Train and Eat Smart! Get Rid of the Drains and Pains in Your Life! Value your loved ones and friends and get out and have some active, safe fun!
I Eat T-Bone Steaks And Lift Kettlebell Weights (and carry them around too!)
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