Kettlebell Training Benefits – Full Body Workout

Kettlebells are a great tool to have for your workouts. Especially now with a lot of people not in the gym.

Kettlebells can provide a perfect combo of Strength, Conditioning, & Balance.

They are perfect for a home workout. Since you only really need one.

KBs improve core and stability. Helps with mobility, and range of motion. And helps with muscle imbalances (versus a barbell, where your “stronger” side can take over).

Now that I sold you on getting a kettlebell or using one that you have access too, what exercises should you do??

Seriously, they can work the WHOLE body. You can use it in a bodybuilding style workout or a more cross training style workout. Or both.

Here’s a quick video demo, taking you through a handful of strength exercises. Working through the full body.

A couple tips:

Make sure to not go too light. You want to feel like you’re working out and challenging your body.

But, also, don’t go too heavy. Doing single kettlebell movements with a weight too heavy can lead to a quick injury.

Here’s a couple other Kettlebell Workouts to try out.

Cardio Kickboxing Benefits + Workouts

When I was doing In Person One on One Training, a favorite style of workout was always the days we did Cardio Kickboxing.

While I taught the basic techniques to hit a decent punch and kick, it was so much more than that.

A major thing was the stress relief it provided. To come in a just punch and kick things (mostly me!) was incredibly beneficial to the mood.

Other benefits included:

Better balance

Better coordination

Energy Boost

High calorie burning

Strength training without weights

Better Endurance, Speed, & Power

And another benefit was, you can do it anywhere. Yes, having a punching bag is a plus, but it’s not 100% necessary to get a great workout in.

Shadow boxing is great!

Getting a partner to hold some pads up is great!

It’s really a great overall workout.

Here’s 3 Cardio Kickboxing Workouts you can do anywhere.

A Week Of Bodyweight Workouts

Another month of social distancing means another month of the gym being closed. So, a bunch of people are stuck to workout at home with no actual workout equipment.

I’m just going to try and help out as best as I can, and share 4, no equipment needed, workouts for you to do.

AMRAP 20 : Descend

*Set a timer for 20 minutes, and complete as many rounds/reps as you can of the following:

50 Jumping Jacks

40 Step Back Lunges

30 Pushups

20 Ab Twist

10 Crunches

Bakers Dozen Circuit

*Complete 2 Rounds. 13 Exercises. 13 Reps Each.

Squat Jacks

Pushups

Knees Up Crunch

Leg Raises

Mountain Climbers

Air Squat

Side Lunge

Burpees

Toe Touch Jumps

High Knees

Squat Jumps

Plank Shoulder Taps

Plank Punches

8 Minute Abs

*Set a running clock. Do each exercise for 60s, then move directly to the next exercise. 

Sit-ups

Ab Twist

Knee In/Outs

Half Get UPS

Flutter Kicks

Reverse Crunch

Leg Raise to PopUps

Toe Touch Reach

EMOM : Burpees +

Set a timer. Every minute on the minute, do the following:

Minute 1: 5 Burpees + Max Reps of Squats

Minute 2: 5 Burpees + Max Reps of Lunge Jumps

Minute 3: 5 Burpees + Max Reps of Plank Walk Outs

Minute 4: Rest

*Repeat 4-5 times*

Try these workouts and let me know how it goes.

My next post will be for those working out at home and have a set of dumbbells…

For custom workouts, sent directly to your phone or tablet, check out the 1 on 1 coaching option of the 1Life1You Fitness Training App