25-minute killer kettlebell workout

Start your day off with this 25-minute killer kettlebell workout and burn crazy calories all day long!

 

Start your day off with this 25-minute killer kettlebell workout and burn crazy calories all day long!

This week is pretty crazy around here as Jon, Nora and I get packed and ready to leave for Boston; we leave in just three days! To say I am excited is an understatement, but I also get a little anxiety about leaving my other babies.  For the past three years my parents take the boys for a long weekend-up to a week for “Camp Papa-Nini”.  The kids look forward to it every year and we even made them all t-shirts.  So while I am getting a little sad about leaving my older babies, they are counting down the days to be with Papa and Nini at Camp Papa-Nini for a week!

The weather here in California is currently sunny and warm so I have started packing my winter clothes for Boston.  Do you ever feel like no matter how many lists you make or things you pack you are sure you are going to forget something?  I have a few Instagram friends that live in Boston, and they keep telling me that the weather there can drastically change in a day.  So although it is cold and rainy now it may be warm and humid next week, ugh!  I am a total planner and this makes me crazy!

If you don’t currently follow me on Instagram, I will be posting exciting things and Insta-storying our entire trip! I will also be going live on Instagram a few times, so comment below with any questions you want me to cover.  Enjoy this workout and if you don’t have a kettlebell, you should invest in one (this is my favorite one), or a dumbbell can be used instead.

complete 3 continuous rounds

goblet squat

complete 25 reps

Begin standing with feet a little wider than shoulder width apart and toes slightly turned out. Hold the kettlebell at chest level-close to your body. Keeping your chest up, squat down until your hamstrings touch your calves. Hold this down position and use your elbows to gently push your knees out. Leading with your chest, (keep your chest up) stand up to a starting position.


pull over

complete 15 reps

Begin by laying on the floor or on a flat bench. Hold the kettlebell in both hands above your chest with arms straight. With control, lower the weight slowly behind your head, then back to starting position. 


single-leg dead lift

complete 12 reps (each leg)

Begin standing on one leg while holding the kettle bell on the same side. Keeping the knees slightly bent, hinge forward at the hips extending your free leg behind you. Lower the kettle bell until you are parallel to the ground, then return to starting position.


standing tricep press

complete 12 reps

To begin, stand while holding the kettlebell in both hands. Your feet should be just below your hips or slightly wider. Lift the kettlebell over your head with arms fully extended. With control, bend your elbows to 90 degrees and then back up over your head to starting position.


russian twist

complete 25 reps (twist to each side=1 rep)

Begin on the ground in the seated position. With knees bent, lift your feet off the ground and lean back so your upper body and thighs are both at 45 degree angles. While holding the kettlebel, rotate to each side touching the weight to the ground of either side of your body, to complete one rep.


lunge pass through

complete 15 reps (each leg)

Begin in a standing position while holding the kettle bell in your left hand. With the right leg lunge forward until the front of your knee is at a 90° angle. Keeping your chest up, with proper posture, pass the kettle bell underneath your front leg to your right hand. Stand up and repeat on the opposite side.

Bethany Davis