If you search online you'll find many articles citing the benefits of daily kettlebell swings. Fitness experts suggest a range of anywhere from 50 to 300 swings a day. However, most seem to focus on getting in 100 swings every day. After much trial and error, I've found a kettlebell swing interval workout that is sustainable at 200 swings each day.
Fitness enthusiast Josh O Dowd does not discriminate when it comes to free weights. One look at his Instagram page shows his proficiency with the likes of maces, clubs, dumbbells, and kettlebells. By combining traditional exercise moves with body rotations he's literally putting a new spin on free weight workouts. This particular kettlebell workout of his looks absolutely dizzying!
This simple 10-minute workout for beginners requires 1 kettlebell of light or medium weight. The exercises are very basic and easy enough to perform without any prior experience. This cardio workout also includes a popular bodyweight exercise to allow for active recovery. The pacing is just right to work up a sweat while allowing time to learn some fundamental kettlebell exercises.
Eric and Juan Leija of Onnit fame share a creative kettlebell EMOM workout that features 4 sets of moves repeated for 6 rounds. That's 24 minutes of high-intensity kettlebell training! The exercises include staples such as swings, presses, snatches & high pulls. It may sound complicated but it is easy to follow and makes for a fun but challenging workout.
Many fitness experts agree that performing 300 kettlebell swings a day is an excellent way to lose weight fast. There are suggestions on how you should break the reps up as well as 300 swing challenges. Almost no one suggests doing them all in one go. Sure, that's possible but not realistic for the average person to do day after day. I've found the best way is to do them in one workout session in intervals.
I love the format of EMOM workouts because there are usually several ways to approach them. Short for Every Minute On The Minute, this type of workout requires the completion of a task within 1 minute. The quicker that task is finished the more rest time before the next round. When it comes to kettlebells, EMOMs typically feature several different exercises counting as reps in a set. Since many kettlebell exercises have variations one may opt for a particular style.
Many studies and researchers conclude that exercising while pregnant is not only safe but also recommended. According to the American Pregnancy Association, some benefits include increased energy, improved posture and mood, and even better sleep. However, when it comes to using kettlebells during pregnancy, there isn't a whole lot of information to glean from. Therefore, it's only natural to worry about the risks to both baby and mom especially when weights are used.
Some of my favorite kettlebell flows aren't all that dazzling to watch but offer an effective workout nonetheless. The first flow I ever covered by Onnit's Eric Leija is one I perform weekly and still thoroughly enjoy. Why? It checks off all the boxes that I look for in a flow which are simplicity, pacing, and alternating sides for symmetry and recuperation.
I'm not sure how often the average kettlebell enthusiast works out during the week. Myself, I like to do 5 days in a row (Monday - Friday) for 20 minutes each day. In order to sustain that frequency, it's important that I leave a little bit in the tank as they say. However, once or twice a month, I make it a point to go all out and torture myself with a grueling workout. Why? Sometimes it is out of guilt, especially if I've had a poor day of dieting prior to that workout. Other times, it's just because I want to test my limits and gauge how much my body can handle.
The great thing about Instagram is that there's always someone new to discover no matter what your interests are. For instance, Coach Sarah is followed by a few of my favorite kettlebell Instagram accounts. However, I just happened to come across one of her latest posts in one of my hashtag feeds. In the video for that post, her combination of speed, agility, and grace is simply amazing. Definitely deserving of a break-down!