Happy Thursday to you.
I’ve always been a fan of keeping things simple.
When it comes to exercise knowing that you are performing the most effective exercises during your valuable time is important.
Whether I’m training my own clients, classes or recommending exercises to others then my kettlebell exercise selection is always the same.
Here are the 2 most important kettlebell exercises:
1) Turkish Get Up
- helps improve full body mobility and thus remove aches and pains
- works deep into the core and abs muscles and so strengthens from the inside out
- builds a solid foundation that prevents future injury
Make no mistake the Turkish Get Up is not easy. It can take people weeks to perform it properly and many people give up in exchange for much easier exercises.
However, I can personally guarantee that if you stick with the Turkish Get Up you will not only grow to love it but your whole strength and movement skills will never be the same again.
Watch my tutorial Video on the Turkish Get Up below:
2) The Swing
- Burns an enormous amount of calories without you even moving your feet
- Strengthens the back of the body so great for posture and counteracting daily sitting
- Superb for women because it focuses more on the buttocks rather than the thighs
The swing should be your “go to” calorie burner, there is loads of research online proving the effectiveness of this exercise. Start with the 2 handed swing and then progress to the one handed swing to keep progressing and burning those calories.
Watch my tutorial Video on the Swing below:
Workouts
Pairing these 2 exercises together can produce the ultimate workout without much need to think about anything else.
Try these 2:
- Turkish Get Up – 1 each side
- Two Handed Swing – 30 seconds
- Repeat for 12 minutes
or…
- Turkish Get Up – 1 each side
- Two Handed Swing – 20 reps
- Repeat increasing the TGU reps by 1 each round
- How high can you go?
Building Good Habits
Achieving results through exercise means you need consistency. It’s no use going nuts for 7 days and then giving up.
Little and often will ensure that you get amazing results over time. Imagine the progress you would make if you just increased your swings by 2-3 per day or your Get Ups by 1 every few days.
I took all of the above considerations into mind when I wrote the:
12 Week Beginners Kettlebell Program
So next time you perform your workout try to include the Swing and Turkish Get Up.
Master these 2 exercises and they will pay you back greater than you ever imagined.
That’s all for today,
Take care and have a great day,
Greg
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