I love getting new fitness toys. My most recent addition to my gym bag has been a 25lb Bob Harper Countoured Kettle Bell. I love it! It’s so much fun to use, gives an amazing strength-cardio workout, and can be shared with my boyfriend (who is like 10x stronger and still gets a good workout with this thing!).
I’ve been scouring the net for fun moves, watching the Bob Harper DVD that came with it, and doing my own combinations to get use out of this gorgeous piece of equipment. I’ve designed a simple workout for you that will blast calories, build muscle, and make you smile.
Here you go!
Warm Up
2 Minutes Dynamic Stretches:
Knee Pulls, Arm Circles Both Ways, Huggers, Reachers, Twists, Kicks. (Do your faves to warm your muscles.)
Work Out
20 Kettle Bell Swings
12 High Pulls
12 Decline Push-ups
12 Triceps Dips
5 Halos Left
5 Halos Right
20 Kettle Bell Swings
15 Squat + High Pulls
10 Decline Push-Ups
15 Front Squats (holding KB)
8 Dead lifts
8 High Pulls
8 Dead lift–>High Pulls
10 Oblique Reach Left Hand
10 Oblique Reach Right Hand
10 Sumo Squats–>Calf Raise
Plank until you Fall
Side Plank until Failure, left
Side Plank until Failure, right
10 KettleBell Swings
Hydrate!
Note: This workout took me 20 minutes to complete. If you still have energy, do a second round!
Nixie Dee 