A Measured Life
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AML’s Beginner Kettlebell Workout
Since there are many new readers here these days, I’d thought I’d repost another older entry (and because I need another day to recuperate from my trip) about the beginner kettlebell workout I designed.
I still do this workout once a week on Wednesday nights, and since last night I was flying solo, I decided to up the ante a bit! I started with twenty two-handed swings, and did a set between each other exercise, replacing the two-handed swings on the list with 20 lung pass throughs! Burned 210 calories in 25 minutes including warm up and cool down.
NEW content coming Saturday, I promise!!
❤ Andrea
Over the past few months I’ve been showing some of my walking group girlfriends how to use kettlebells. It’s been intermittent at best, but recently I made the suggestion that I could design a beginner workout for them, and that suggestion was met with great enthusiasm! So here’s what I came up with:
The Moves (link takes you to a YouTube video):
- Around the Body Pass
- Halos
- Two-Handed Swings
- Windmills
- Goblet Squats
- Sumo Deadlifts
- Single Arm Rows
- Russian Twists
Download it in easy to read PDF Format here: BeginnerKettlebellWorkout
This past Wednesday Sharon and I went over it at the gym, and Saturday morning I tried it on my own, just to see the pacing. I used a 30-lb bell for everything but the Russian Twists, which I did with 20-lbs. You should use a kettlebell that is the right weight for you.
The warm up took me approximately 3…
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