Happy Thursday to you,
First, a HUGE thank you to everyone who replied to last weeks newsletter detailing info on what I can help you with next.
I received 100’s of replies so I apologise if I did not get back to you personally but rest assured I read everyone and have spent this week making plans 🙂
Beginning early next year I’ll have some new programs and challenges ready for you.
OK, below I’ve answered a few requests of how to apply kettlebells to an existing workout schedule…
5 ways to mix kettlebells into your training routine
If you already have some kind of training routine eg. running, cycling, rowing, weight training etc. then here are a few suggestions as to how you can get started with kettlebells.
1. Replace exercises from your current routine
If you are performing a more tradition barbell or dumbbell routine then simply replacing some of your existing exercises with kettlebells is a great start.
You can replace similar movements, like the press, focus on upper or lower body exercises only, perform all single leg exercises with kettlebells or perform strength or endurance exercises.
2. Specific warm ups and activation drills
A second option is to add kettlebell training as part of your warm up or as a muscle activation drill before your existing workout.
3. Finishers and conditioning
Kettlebells are a great tool for conditioning due to the many ballistic exercises that you can perform.
With the use of the right kettlebell exercises you can seriously challenge your cardio both aerobically and anaerobically.
So you may choose to use kettlebell conditioning workouts at the end of your existing workouts as a way to improve your cardio or burn some additional fat.
4. Two days per week
If you have a weekly schedule of sports, running, or martial arts then one option is to add two days of kettlebell training to your week.
Exactly what type of kettlebell workout you perform will depend on your goals. Think about what you are looking to achieve with your workout and program it accordingly.
5. Daily short circuits
One final option is to add short, low volume workouts that you can perform each day that doesn’t take away from your other activities.
Using this option can give you a great introduction to kettlebell training without overloading your body and avoiding the risk of injury.
Care needs to be taken so you do not overdo things, rest days should be taken if things start to get a bit too much.
Here’s a full body workout that uses all 5 movement patterns:
- Turkish Get Ups x 2 reps each side (Core / Mobility)
- Double Squat x 12 reps (Knee Bend)
- Double Clean and Press x 8 reps (Hip Hinge + Push)
- Double Regular Row x 8 reps (Pulling)
- Rest and repeat
This is a full body workout that is performed with two kettlebells (except the TGU) but could easily be performed with just one.
You can choose to put the kettlebells down in between exercises or really challenge your cardio and flow from one exercise to the next.
I’ve listed how each exercise uses the different movement patterns so you ensure to activate all your muscles as well as keeping your body balanced.
This weeks question:
Q. “Could you give me some advice on warming up before a workout please?”
A. Warm ups are necessary to prepare the body for exercise with the intention of improving performance but more importantly reducing injury potential.
I like to divide warm ups into 2 phases that can easily flow from one into the next.
Phase 1: Joint mobility
Begin at the top and work your way down the body working your joints through their full range: Neck, Shoulders, Elbow, Wrists, Upper back, Hips, Knees, Ankles.
Phase 2: Movement specific
Replicate the movements / exercises that you will be performing in your workout. So if you are performing kettlebell squats, then perform 5 – 10 bodyweight squats, working on some heavy swings then perform some lighter ones first.
For some people the above 2 phases can be the entire workout. Focus on your warm up, it is a great opportunity to gauge how you feel that day and to improve general movement.
I hope this helps.