Friday, February 1, 2013

Kettlebell/Jump Rope Core & Cardio Workout

 
 
 
 
This is a simple workout that can be done at home or at the gym.  If you don't have a jump rope you can "air" jump rope instead (just make sure that you move your arms like you are turning a jump rope as you jump).  If you don't have kettlebell weights you can use a dumbbell or do the exercises without any weight.
 
You'll want to rest for 20-30 seconds (or more) in between each exercise.  If you stick to 20 second rests you should be able to blast through this workout in about 25 minutes (not including stretching)
 


Jog in Place:  I kind of feel silly typing up instructions for how to jog in place.  I'm pretty sure most people know how ;)  So just a few quick notes...make sure that as you jog you keep your core engaged.  You can do this my drawing your belly button towards your back.  Try to keep your abs tight as if you are anticipating being punched in the stomach.  Make sure that you keep your head up, shoulders back, eyes forward.  Pump your arm as you "jog". 

Jump Rope:  You'll want to pick a pace that you can sustain for a minute at a time.  Keep your core engaged, head up, shoulders back, and chest up.

Kettlebell Swings:  Stand in a wide stance (feet wider than shoulder width apart) with the kettlebell on the floor in between your feet.  Squat down with your arms extended toward the kettlebell.  Stick your butt back like you are going to sit on a chair behind you.  Keep your knees behind your toes, chest up, shoulders back, eyes facing forward.  Grab the kettlebell by the handle with both hands.  Lifting the kettlebell so that you are holding it up off of the ground at around ankle level.  Dip back down into a squat and immediately swing the kettle bell up to shoulder level as you push up to a standing position.  Without resting, swing the kettlebell down between your legs at upper thigh level.  Keep your chest up, shoulders back, and head up.  Do not round your back.   If you've never done these before I suggest doing a Google search. There are plenty of videos and images that will help you get the form down.

Kettlebell Crunches:  Lay on your back on the floor with your knees bent, feet on the floor.  Hold the kettlebell, with the handle facing you, as if you are holding a ball (arms at your sides, elbows bent and close to your body).  Holding the kettlebell at ribcage level, lift your shoulders up towards the ceiling.  Pull your body up using your abs.  As you crunch your rib cage should move towards your hips.  Keep your neck relaxed and your core engaged.  Make sure that the small of your back stays flat against the floor at all times.


Kettlebell Ab Extensions:  Lay on your back on the floor with your legs together and extended.  Extend your arms behind your head and grab the kettle bell.  Using your abs, pull your knees into your chest as you carefully lift your arms up and over your head until the kettlebell almost touches your knees.  Return to the starting position without resting your arms or legs on the floor.   Keep your neck relaxed and your core engaged. Make sure that the small of your back stays flat against the floor at all times.  This is another one where form is key.  If you've never done it before I suggest a quick google search ;)


***I am not a doctor, nutrition specialist, or personal trainer. Basically, I am not an expert. If an expert is advising you on your diet and/or exercise please follow their advice!

1 comment:

  1. This is a simple workout that can be done at home or at the gym. If you don't have a jump rope you can "air" jump rope instead (just make sure that you move your arms like you are turning a jump rope as you jump). kettlebell training courses

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