Warning: Adult language

Please do not read any further if you are offended by adult language.

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I could not love my kettlebell more. It was a love/hate thing at first, but now...I got nuttin' but love for it. The kettlebell is a total body workout that quickly tones, sculpts, and builds muscle. It truly is a remarkable, affordable, and wildly effective way to get stronger and I encourage everybody to try it out.

In this article, I provide you with three kettlebell workouts AND I illustrate each exercise in three separate videos.

SO YOU HAVE NO EXCUSE...IT'S TIME TO MOVE DAT ASS!!

You can pick up a cheap kettlebell from anywhere between $10 and $25, depending on what size weight and brand. So if for some reason you end up not loving it, you're not out a shit-ton of money. If you try it, love it, and decide to make it a regular part of your routine, you could also buy an adjustable weight kettlebell. With these you can choose how much weight you want your kettlebell to hold and you don't have to keep buying the next heavier kettlebell as you build muscle and get stronger. And this will indeed happen...and quickly! So you'll end up saving money in the long run and you'll save a helluva lot of room on your living room floor by only having one kettlebell instead of an entire line up of them. I bought this adjustable weight kettlebell and could not love it more! Here's my baby girl:

I know, she's a little beat up... BUT I USE HER ALL THE TIME! I love her and she has been good to me. I made the mistake of buying a bunch of kettlebells at first and then got sick of them scattered everywhere so I ended up buying my adjustable. I wish I would've just bought her in the first place.

If you think kettlebells are gonna be your jam, think about picking up an adjustable kettlebell. They kick ass.

Usually when doing any kind of weight training or resistance training, each exercise isolates a particular muscle. Free weights, resistance bands, gym machines, these are all excellent ways to build muscle but again, most are for targeting specific muscle groups.

The kettlebell is more unique in that it can target several muscle groups at once, allowing for shorter workout times as well as total body workouts.

There are in fact particular kettlebell exercises that DO target specific muscles, but overall it engages the entire body for a well rounded and complete workout. I'm not saying replace all other forms of weight training with the kettlebell, but it's a great addition to any fitness regimen and is more fun then traditional dead lifts and bench pressing imo.

I have to say, each and every person I have turned onto the kettlebell absolutely loves it. It is worth a try if you're looking for a new workout. Another perk is that you don't need a lot of space. Just a little square of space in a living room or bedroom and you're good to go. And you also don't need DVD video workouts, you can simply learn some exercises and design your own workouts to fit your own needs. I much rather do my own thing and blast my music than watch a group of people on the screen with some lame ass music playing in the background. I mean really, WHO listens to that crap?! I definitely need kickass blaring music to get me going and to help push myself even harder.

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I recently started a workout group about 6 weeks ago. It's a group of seven women who want to get healthy, lose weight, and get fit. Once a week, we meet and have a group workout. I have them go through a circuit of three separate stations, each station featuring a completely different workout. One of these stations is a kettle bell station. It's everybody's favorite. Now let me note, it is not the easiest. It is grueling on those muscles and most of my girls will call, text, or Facebook me in the next few days following the workout teasing me about 'trying to kill them' because of how sore they are. It's not easy, but it's fun. You got this kettlebell and you're swinging it around feeling all badass and it feels good. It's empowering to build some muscle, feel stronger, and feel that tightness in your body.

One of the girls in the group, Jen, has been trying to get a couple of her long distance friends to start the kettle bell and has had a difficult time trying to explain how to do the exercises to them. It is definitely easier to learn by watching someone. So the other day Jen asked if she could video tape me doing a kettlebell instructional showing how to perform the exercises. So, that we did. After we were done she said 'You should put these videos on your blog.' And I had a 'duh' moment like, oh ya, why haven't I done anything like this yet. So, thanks Jen...it's nice to have someone else (who has a brain) help me out every once in a while :)

Below you will find a video for three different kettlebell routines: ABS, ARMS, and LEGS.

I have written out each workout in it's entirety and I have also included an instructional video for each workout. In these instructional videos, I will show you how to perform each kettlebell exercise.

All of these workouts have one set/circuit listed.
You will want to work up to completing 2-3 sets at a time.
One set should take approximately 8 minutes+/-.

These are just suggestions, you'll want to design something custom to your needs once you get the hang of the kettlebell. Here are three beginner workouts to get you started.

Please Note:

At the time when I made these videos, YouTube was cutting off anything over 10 minutes (yes, these are old videos lol). For that reason I move quickly through the exercises, much more quickly than I would've liked. Please keep in mind when you are doing these workouts, you are NOT to rush through the exercises.

Take your time and focus on your form.

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Warning:

Please talk with your doctor before starting any new fitness regimen.

KETTLEBELL ARM WORKOUT

1. AROUND THE WAIST: 20 REPS (L & R)
2. SWINGS (Two-handed): 15 REPS
3. SINGLE SWINGS: 15 REPS (L & R)
4. MILITARY PRESS: 15 REPS (L & R)
5. CRUSHER SQUATS: 10 REPS (if you're a beginner, start with 5 and build up)
6. ARM PUNCH: 15 REPS (L & R)
7. BENT ROW: 15 REPS (L & R) (use heavier weight if available)
8. UPRIGHT ROW: 15 REPS (use heavier weight if available)

KETTLEBELL AB WORKOUT

1. AROUND THE WAIST: 20 REPS (L & R)
2. WALKING SWINGS: 15 REPS (L & R)
3. OVERHEAD PRESS: 15 REPS
4. AROUND THE WORLD: 15 REPS (L & R)
~ Floor Exercises ~
5. KETTLE SIT UPS: 5 REPS (Hold kettlebell w/ RIGHT hand) (Work up to more reps)
6. KETTLE SIT UPS: 5 REPS (Hold kettlebell w/ LEFT hand) (Work up to more reps)
7. KETTLE SIT UPS: 5 REPS (Hold kettlebell w/ BOTH hands) (Work up to more reps)
8. KETTLE AB TWISTS: 20 REPS
9. REPEAT 5-8

KETTLEBELL LEG WORKOUT

1. AROUND THE WAIST: 20 REPS (L & R)
2. SWINGS: (Two-handed) 15 REPS
3. SQUATS: 15 REPS
4. LUNGES: 15 REPS (L & R) (if beginner, start at 5 reps and build up)
5. SINGLE LEG DEADLIFTS: 15 REPS
6. SQUAT UPRIGHT ROW: 15 REPS (use a heavier weight if available)
7. CALF RAISES: 15 REPS
8. MOUNTAIN CLIMBERS: (Do as many reps as you can until failure) (Do NOT use kettle bell for this exercise)

Here's a convenient PRINTOUT of all three workouts for you!
You can find more workout videos at halfofgabby on YouTube.

Get started today! Get yourself a kettlebell and get to swinging it around! Sexy isn't a pipe dream. Set your goals, get your ass in gear, and unleash the sexy beast inside of you!

Warning:

If you have never used a kettlebell before, you WILL be sore after your first kettlebell workout! It is normal to be sore after introducing a whole new exercise to your body.

IMPORTANT NOTES:

Don't forget to take it slower at first until you learn the exercises. Once you do, you can add some more weight, go a little faster, and do a little bit more.
Please keep a firm grip on your kettlebell. It can go through a tv, a wall, or even another person! So be careful. My friend Jen, who I mentioned above, nearly took out her fish tank!!!

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*The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content in this article is for general information purposes only. I am not a doctor, nor am I a dietitian. Talk to your physician before making any changes in your diet or exercise regimen. The information found in this article is from various sources which include, but are not limited to, the sites listed above. I encourage you to do your own research and talk with your physician before making any changes in diet or exercise. What has worked for me may not work for you. This information in this article or on this website should never replace or serve as medical advice.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR HAVE ACCESSED THROUGH THIS WEB SITE.

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