Kettlebell Cardio Advanced
I absolutely love working with my kettlebell (which I think I've made abundantly clear in the past) but still I struggled so much with this workout, I almost knocked it back to 2 rounds instead of 3 while I was working through it. I just didn't feel like I had the strength to make it through 3 rounds, but I really wanted to be true to my plans and complete all 3. I didn't want to give up. I don't know how I did it, but I dug deeper than I thought possible and really pushed myself and somehow managed to get through it. You're always stronger than you think. No matter how much resistance you are physically or mentally facing, you can almost always push back against it and win. This is definitely an advanced level workout though, so pace yourself. Come try this with me and see if you can get through the 3 rounds...
I used both of my kettlebells for this workout; my lighter one is 25 pounds, and my heavier is 35 pounds. If you just have one kettlebell. using the same size for all the exercises is perfectly acceptable, it definitely won't dramatically affect the challenge of this workout.
*As this is an advanced workout, please BE CAREFUL and don't try any of these exercises for the first time during this workout. Make sure you've practiced thoroughly beforehand and are comfortable and confident in safely performing the movements. Always be safe. I will include modifications for the exercises below. Work on the modifications until they become comfortable before moving up to these more advanced movements.*
This workout is 3 rounds of:
6 sets - 3 snatches + 4 goblet jump lunges
40 kettlebell swings
4 sets - 3 kettlebell pushups + 10 pendulum swings
5 (on each side) kettlebell clean - press - overhead squat
10 kettlebell knee hug
- If you can't do snatches, do clean and press instead, or one arm swings if you can't do clean and press yet; and if the goblet jump lunge is too much or you feel unsteady or insecure doing it, do back lunge pass under, jump lunges with a dumbbell, or just bodyweight jump lunges instead.
- If you can't do kettlebell swings, do squats instead. If squats feel too easy add a dumbbell (or 2) or do jump squats.
- If you can't do the kettlebell pushups, do regular pushups instead.
- If you can't do clean and press, try it with a lighter dumbbell to get the feel for it, or do one arm swings or regular swings instead. If you can do the clean and press but doing the squat with the kettlebell overhead is too much, do the squat without the weight; do the clean and press and then put the weight down and squat. Or do a goblet squat, holding the weight at your chest.
- If you can't do the kettlebell knee hug, use a lighter dumbbell for the weight, or do it without any added weight.
This took me 37.5 minutes to complete, much longer than my workouts usually take. I really almost called it quits during this one. I hope you can find it within yourself to stick with me and not give up. But like I said, if 3 rounds is just unfathomable and you're really maxed out even finishing the second round, that's ok; 2 rounds is plenty here. Leave a comment and let me know what you thought and how you did.
Have another concert to attend tonight with Jim, so I'm ending the post here, as we're leaving soon and I'm (just like last week) starting to get very distracted. Have a great night!
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Personal Trainer, Yogi, and Wellness Coach.
Lover of tiny animals and objects. BS in Nutrition and Dietetics. Plant-based. Read More...
Glow - Personal Training + Yoga by Jacq