KETTLEBELL / ГИРЯ: 5 Day Beginner’s Kettlebell Challenge

воскресенье, 23 августа 2015 г.

5 Day Beginner’s Kettlebell Challenge

image: http://cdn.skinnyms.com/wp-content/uploads/2014/07/5-Day-Beginners-Kettlebell-Challenge.png

Kettlebells have a long history that dates back to 18th-century Russia. Originally used by farmers who became noticeably stronger and more defined, they slowly developed into a standard piece of workout equipment. Kettlebells build strength in your core, shoulders, and legs while also allowing you a stronger grip for heavier weights.

Kettlebells are geared toward full-body exercise. Kettlebell workouts tend to utilize compound movements, which incorporate multiple muscle groups at once. This gives you twice the workout in half the time!

We’ve created a 5-day challenge to introduce you to the impact of kettlebells. This challenge will show you some dynamic moves you may have never thought to perform with weights. New workouts always bring new results. Push through this challenge, and you’ll love kettlebells, along with your new body.

Equipment Needed: Interval Timer (Gymboss is a free app download), one kettlebell (start with a light weight)

What To Do: Read the workouts below and watch the videos to get familiarized with the movements. This 5-day routine starts off with a basic introduction to movements and transitions into workouts to get your body more comfortable while you adjust to the kettlebell.

Exercises:

1. Kettlebell Swings
2. Goblet Squat
3. Military Press
4. Russian Twist
5. Clean & Press
6. Sumo Deadlift
7. Snatch
8. Halo
9. Slingshot
10 Squat Curl
11. Bent Over Row

Day 1 — Move Intro

You’ll perform every exercise above for 10 reps. Alternating sides for single-arm workouts. Rest 15 seconds between each exercise and 1 minute after the first circuit. Repeat twice.

Day 2

Perform each each exercise for 1 minute. 45 second rest in between. Repeat 2 times.

1. Kettlebell Swings
2. Military Press (each side)
3. Clean & Press (each side)
4. Halo
5. Snatch (each side)
6. Russian Twist

Day 3

Perform each exercise for 12 reps. 1 minute rest in between. Repeat 3 times.

1. Bent Over Row (each side)
2. Clean & Press (each side)
3. Kettlebell Swings
4. Halo

Day 4 — Kettlebell Tabata Workout

20 seconds of work. 10 second rest. Repeat 2 times.

1. Russian Twist
2. Goblet Squat & Curl
3. Kettlebell Swings
4. Halo

Day 5

Perform each exercise for 1 minute. After 1 full circuit, rest for 1 minute. Complete 2 circuits.

1. Russian Twists
2. Sumo Deadlift
3. Bent Over Row (each side)
4. Russian Twists
5. Slingshot
6. Kettlebell Swings (each side)
7. Russian Twists
8. Snatch (each side)

Kettlebell Swings