I have to say I may be a late bloomer in regards to kettlebells and how much they can be an amazing piece of equipment for outdoor workouts.
Sure I heard about kettlebells and I knew what they where and i kinda knew how to use them but I didn’t have a clue about how versatile and effective they could be.
Earlier this year I wrote about my favourite workout routines for 2011 and I pretty much focused on my man crush for kettlebells.
Since I first started physical training way back in 1996 I have spent the majority of my time working out in a gym and by the time you get to my age you begin to look for a change in scenery. At this stage im a kettlebell nut and you should be too.
Lance loves kettlebells
Im doing a lot of outdoor workouts at the moment and there is’nt one 1 workout day that I don’t use kettlebells. My outdoor workout consists of a circuit of various exercises broken up with kettlebell swings.
Today iv got a short video for you on how to perform a basic kettlebell move called the Kettlebell 2 Arm Swing. This exercise is the foundation to all your kettlebell workouts.
First things first, hit the play button and learn how to do the kettlebell swing then ill explain how to develop a fat burning outdoor workout you will love!
Ok so what did you think? I hate my video voice; maybe I need a voice coach?
By training with kettlebells I have seen some amazing results in a short period of time, and you can to. If you didn’t know already iv just started a 12 week body transformation challenge as the holiday period left me with a little extra baggage.
This is my Tuesday outdoor workout
- 2-Arm Kettlebell (KB) Swing X 20
- Staggered Push-Up’s X 30
- 2-Arm KB Swing X 20
- Box Jumps X 15
- 2-Arm KB Swing X 20
- Chin Up’s X 12
- 2-Arm KB Swing X 20
- Jump Lunges X 10 per side
- 2-Arm KB Swing X 20
- Burpees X 15
- 2-Arm KB Swing X 20
I perform this circuit 4 times with 1min rest in between sets.
So my objective with this workout is to train all major muscle groups while keeping my heart rate elevated. By training like this I also incorporated interval training which boosts lean muscle growth.
Last week I wrote about the benefits of interval training and exercises that burn belly fat. My health and fitness goal is to burn the unwanted fat I gained over the holidays.
Your local gym should have kettlebells, if not no dramas. Kettlebells are inexpensive and can be purchased at your local sports store. You’ll look to pay $3-$5 per kilogram. Ladies I recommend starting with 8kg and guys, 12kg.
Warm-Up:
- Skipping/jogging/cycle 1min
- Bodyweight Squats x 10
- Push-Ups x 10
- Jumping Jacks x 15
- Forward Lunges x 5 per side
- Hip Flexor Stretch and Chest Stretch.
Outdoor Workout-Kettlebell Circuit
- 2-Arm KB Swing X 10
- Single Arm Row X 10 per side
- 2-Arm KB Swing X 10
- Push Ups X 10
- 2-Arm KB Swing
- Plank 1 min
- 2-Arm KB Swing X 10
- Backwards Lunges X 10 per side
- 2-Arm KB Swing X 10
Rest 90 sec and repeat 1 if low fitness level, 2 if medium fitness level and 3-4 if high fitness level.
See how easy an outdoor workout can be? A think I love about kettlebells is you can incorporate any exercise and develop an effective fat burning workout. It gives you so much variety.
Let me know how you go and also be sure to let me know if you design your own outdoor workout, id love to feature it on here.
To your success,
James Ramage
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P.P.S – click here for circuit training for outdoor workouts & 11 bodyweight exercises for outdoor workouts.
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