Kettlebell Workouts

How is everyone feeling!? Last week we focused on Plyo workouts...this week we will combine that explosive power with a Kettlebell workout!

Kettlebell workouts target you anaerobic and aerobic system. Not only will you increase muscular strength and endurance, but also increase your cardiovascular system. Since using kettlebells is a ballistic motion, your core is very targeted and helps build overall strength.

Kettlebells generally look like a big iron cannon with a handle and come in all different weights and sizes. It is very important to start with a lower weight and use perfect form, before moving onto higher weights. Remember since kettlebell workouts are ballistic, meaning they are high velocity requiring coordination of agonistic and antagonistic muscles, it is easy to become injured if you do not utilize proper technique.

Kettlebell workouts save time by engaging the entire body for each exercise. Multiple swinging movements create a center of mass beyond your hand and require engagement of the lower back, legs, and shoulders while increasing grip strength. Basic exercises include the swing, snatch, and the clean and jerk. Most stationary exercises, without ballistic movement, can also be performed using a kettlebell such as squats, dead lifts, and triceps extension.

In general a great kettlebell workout should be completed in a circuit, being repeated 3-5 times depending on your fitness level. Here is a great example of a high intensity circuit:
12-15 swings
12-15 squats to push press
12-15 alternating clean and jerks
12-15 Rows
12-15 curls

Remember to seek professional assistance to ensure your form is correct in order to reduce injury!

So now that we just had an intense exciting workout how do we refuel for tomorrow's exercise?
This weeks post workout snack suggestion:
¼ cup hummus and 1 whole wheat pita bread

Remember post work out snacks are really important to replenish glycogen stores and rebuild damaged muscle. High to moderate glycemic foods are encouraged to provide quick delivery of nutrients. Snacks consumed within 30 minutes of exercise deliver the best results. Try to incorporate mostly carbs with a little healthy fat and lean protein. This snack is roughly 3:1 carbs to protein, and serving size can be modified to meet your individual caloric goals.

Remember this workout plan and snack is only a suggestion and may not be appropriate for all populations, especially people who are pregnant, suffer from previous injuries, or other special circumstances. Please consult a medical doctor prior to making lifestyle changes.