She Strengthens

Revamp Your Cardio Routine with Kettlebell Workouts

Are you tired of the same old cardio routine? Look no further! Kettlebell workouts can be a game-changer for your fitness journey. Not only can they boost your heart rate, but they can also build strength and improve overall fitness.

The Benefits of Kettlebell Training

According to Chris Finn, a StrongFirst Level 2 Kettlebell instructor and personal trainer, “Kettlebell training is an exciting way to do cardio, and it makes you stronger as well.” With kettlebells, you can get a great cardio workout while building strength and endurance.

Getting Started with Kettlebell Cardio

To get started, you’ll need a good quality kettlebell. Finn recommends using competition-style kettlebells, which have a consistent size and handgrip, making it easier to adjust to different weights. For experienced users, a good starting weight is whatever you would use for a single-hand swing. Beginners should start with a lighter weight and focus on mastering the form.

14 Dynamic Kettlebell Exercises to Boost Your Cardio

Here are 14 dynamic kettlebell exercises to help you revamp your cardio routine:

Cleans and Presses

1. Clean: Start with feet hip-width apart, then bend knees and send hips back to grab the kettlebell with one hand. Drive through feet to swing the bell between legs, then straighten legs and flip grip to pull the kettlebell up toward your shoulder.
2. Press: Start with feet hip-width apart and the kettlebell racked at shoulder height. Drive fist up and straighten elbow to press the weight overhead.

Squats and Lunges

3. Squat: Stand with feet just wider than hip width, then rack two kettlebells at shoulder height. Hinge at hips and send hips back to lower body.
4. Deadlift to Goblet Squat: Stand with feet hip-width apart, then grab the kettlebell with both hands. Use your lower back to lift the weight up to chest height, then send hips back to lower into a squat.
5. Goblet Lunge: Stand with feet hip-width apart, then hold the kettlebell by horns at chest height. Step one foot back and bend knees to 90 degrees to lower into a lunge.

Dynamic Movements

6. Lateral Bend: Stand with feet hip-width apart, then bend at the waist to lower the kettlebell toward ankle.
7. Rack Walk: Rack one kettlebell in one hand at shoulder height, then walk across the room as fast as possible.
8. Halo: Hold the kettlebell bottom up by the horns at chest height, then move the bell in a circular motion around your head.
9. Snatch: Start with feet hip-width apart, then swing the kettlebell back between legs and up to press overhead.
10. Pistol Squat: Stand with feet hip-width apart, then hold the kettlebell by horns at chest height. Extend one leg out in front of you, then sit hips back and bend the other knee to lower down into a single-leg squat.

Advanced Exercises

11. Turkish Get Up: Start lying faceup, then bend one knee and place one foot on floor. Extend one arm directly over shoulder and balance a kettlebell on top of fist. Using your abs, roll shoulder off ground and come into a standing position.
12. Floor Press: Lie faceup with knees bent and two kettlebells racked at chest height. Drive fists up to ceiling to press the kettlebells straight up.
13. Glute Bridge: Lie faceup with knees bent, feet on floor, holding the kettlebell on hips. Drive through heels to press hips up toward the ceiling.
14. Deep Push-Up: Start in a plank position, wrists under shoulders with each hand on a kettlebell. Bend elbows to lower chest to floor, then press into hands to return to starting position.

Tips for a Successful Kettlebell Workout

• Warm up with foam rolling and dynamic exercises before starting your workout.
• Choose 5-7 exercises and perform them as a circuit for 3-5 rounds, with 60-90 seconds of rest between each round.
• For a cardio burn, perform as many reps as possible as fast as you can without compromising form.
• For a strength-focused workout, perform each exercise with the heaviest kettlebell you can manage without compromising form.
• Test your circuit by doing one rep of each exercise to make sure all the exercises flow well together.

Get ready to take your cardio routine to the next level with these dynamic kettlebell exercises!