Workout Wednesday: Kettlebell Fitness

I get a lot of requests for Workout Wednesdays. A month ago my good friend from my high school days hit me up. She is well in the midst of getting her body in the shape she desires, and wanted to know more about kettlebell routines. Although I do use kettlebells on a regular basis, I like to keep it basic by mostly using them in place of dumbbells. Today I turned to a kettlebell expert and one of the best trainers I know, Katie Rosenberry, for an original approach.

Kettlebell Workout:

Do 3 sets of 12 reps each, alternating between each exercise in the set (e.g. 1a, 1b, 1a, 1b…) before moving onto the next superset. 

Warm up:

Inchworms with dynamic leg stretch:

Start from a standing position. Bend over and walk your hands away from your feet to a pushup position. Do a pushup or modified pushup (optional). Lean into a stretch by bringing one foot up outside your hands; then switch sides. Walk your hands back to your feet. Repeat. 

Quad stretch with twisting lunge:

Simple quad stretch made into a dynamic warm-up exercise by lunging forward with the same foot and twisting across your front leg.

Dynamic squat with arm stretch:

Bend into a squat with your arms down and by your hips. Swing them up over your head as you quickly come to a standing position and stretch your arms behind your head. Repeat the motion, pausing only slightly at the top and bottom.  

Workout:

Kettlebell high-pull to overhead press:

Start in a standing position that is slightly wider than shoulder-width, with the kettlebell holding the kettlebell (KB) with two hands. Bend into a squat (but don’t let the KB touch the ground) and then lift the KB to a catch position by very quickly standing up and simultaneously pulling the KB with your arms (elbows lead). Catch the KB with your thumbs through the handle and hands around the ball, then press over your head. Repeat in reverse, with as little a pause as possible in between positions. 

Renegade row with pushup:

Start in a pushup position with one hand on the ground underneath the center of your chest and the other on top of the KB. Your feet should be spread apart. Do a pushup (modify it on your knees if you need to) and then row the KB, keeping your elbow in and at 90 degrees. Put the KB back down on the ground then repeat until you are done with the number of reps. Switch sides.

Wood chops:

Put the KB in the “rack” position—this can be achieved by doing a “clean” with the KB or by using your opposite hand to put it in place. Place both hands on the KB handle and lunge forward with the opposite foot, swinging the KB across your body as you step. Use the momentum of the KB so that when it reaches the farthest place it can go, a small pull back and a push with your lunging foot brings you back to standing position. Repeat all reps on one side then switch. 

Low Windmills:

Begin by standing with one foot pointing away from your body (towards the side with the KB) and the other facing straight forward. The hand farthest away from the KB should point up toward the ceiling—these fingertips should never point any other direction throughout the exercise. Push your hips away from the KB side and, keeping your knees straight, bend down and pick up the KB to a standing position. Control the motion in reverse and then stand all the way up for each repetition. Switch sides after you complete one side. 

Halo’s with lateral lunge:

Start by standing with the KB at your chest, thumbs in the handle and fingers around the ball. Make a “halo” around your head by rotating the KB in a circular motion overhead, ending with a swooping lateral lunge in the direction that the KB is going (clockwise or counterclockwise will dictate which direction you lunge). Complete all reps then switch rotational and lunge directions. 

Core:

Tricep extension to overhead sit up:

This is a basic situp, but with a tricep extension added onto it. Laying down in situp position, perform a tricep extension by dropping the KB behind your head until it hits the floor. Then extend the KB until its directly over your head and sit straight up, pushing it towards the ceiling. 

Half V-ups:

This is like a traditional V-situp, but with one leg bent. Lay back with arms over your head and one leg bent, one extended. Neither foot should touch the ground. Sit up and reach for the toes of the straight leg. Repeat all reps on this side then switch. 

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David Waters specializes in training women, whether its the female athlete at the peak of her career or the stiletto-wearing Corporette looking to transform her body. Through July 8, David is offering a special discount to GirlsGuideTo readers for his online fitness program. The online program takes the guesswork out of working out and is exclusively $150 for GGT readers (normally $300). You will receive: 6 workouts per week, including cardio, core, strength training, and stretches with video instruction and a nutrition guide based on your individual fitness goals. L.A. based readers can also receive a discount on personal training sessions. Email him today!

Katie has been a certified personal trainer through National Strength and Conditioning Association for 4 years. She also holds certifications in Kettlebells, TRX, Pre-Post Natal populations, and CPR-AED. Katie trains out of Los Angeles and can be reached via email for booking appointments or general fitness questions (kjrosenberry@gmail.com)

David Waters is the go to personal trainer in LA for fast results in weight loss, strength training, nutritional coaching, kick boxing and self defense training. He is also a pro mma fighter.