Fitting in a longer, uninterrupted exercise session can be challenging to some people, especially in today’s hectic and demanding lifestyle. Still, don’t be discouraged as in the big picture, everything you do counts. Even short bouts of training can be very effective to help you move towards your overall fitness goals and your desired body. In our training tip this month we start with, what else? This short Kettlebell circuit. It’s a great way for you to burn extra calories, boost your metabolism, increase your mobility and improve your cardio and stamina. And guess what? It can take no more than 5 minutes!
This is an amazing circuit that our clients have found success with at our downtown Vancouver fitness training business.
This short kettlebell circuit targets your lower body (quads, hamstring and glutes) and upper body (delta, triceps and core) and will increase your mobility and endurance. Another way is to do it as a supplementary exercise to your sport or activity (if you are a runner, a cyclist and want to spice things up at the gym).
Use this exercise in your regular fuller session to warm up or as a final kick to end a great session and make it your knockout punch! Dynamic warmup is crucial for optimal performance and injury prevention.
To review – use your kettlebell circuit -in 3 ways:
- as a warmup before your training session (Keep the intensity low)
- as a finisher (You’ll need to increase the intensity and speed)
- Or if you have only a few minutes to spare for your training.
For now, check out this circuit. It’s called the descending kettlebell workout ladder:
Go through the exercise steps 1-4
Do 5 reps each… Then do only 4 reps each. Then 3 reps. Then 2. Then 1
Ready? This is your exercises sequence
- Kettlebell swings
- Kettlebell Squats press
- Kettlebell lunge pass through (Count 5 per side, 4 per side etc.)
Remember to repeat with one less rep per exercise set.
Pro tip: If it’s too easy, feel free to increase weights
This Kettlebell Circuit takes only about 5 minutes and helps burn calories and build stamina. So if you are short on time and still want to get some of the benefits of training, then, put on your gym shoes, grab a kettlebell and go for it!
One thing that is extremely important, always pay attention to how your body feels and ease into training. Grab a light kettlebell and start off slow. And allow your body to warm up and get loose vs. going all in from zero to a hundred and getting hurt. Give it a try and let me know how it goes!
3DFitness is here to help you and support you through your fitness journey. To help you to get started with your fitness program, submit a consultation request and we’ll love to meet up with you and help you to get started!
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