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With the season premier of Jersey Shore on, I didn't have a lot of time train today. So instead of hitting the gym to get my GTL on, I did a quick kettlebell workout at home to burn some fat so I look good when I hit the club. Kidding.

But I did watch Jersey Shore and I did do a short kettlebell workout today. That is one thing I love about kettlebells, you can quickly warm-up and then get a solid workout in at home. Body weight workouts can be good for that as well, but I find it easier to really push it when I have weights to play with.

Here is the quick workout I did, feel free to increase the volume or add drills if you have the time and inclination.

• Mobility Work
• joint circles, depth squats, etc
• Warm-Up
• Kettlebell Swing, Halo, Goblet Squat for a few sets each
• A1 Double Kettlebell Swing
• 5 x 15
• A2 Inch Worms
• 5 x 5

The kettlebell swing and inch worms make a nice pairing because the drills mirror each other. With the swing you are working the posterior chain (hamstrings, glutes, back) plus your grip. With the inch worms you are working anterior muscles such as your abs, front delts, and triceps while stretching your posterior chain. Actually I find that inch worms work my lats as well but there is nothing wrong with that.

The idea here is that you are working opposing muscles in an alternating fashion (front, back, front, back, etc) which promotes balance and allows you to get more work completed in less time.

Here is a video demonstrating the inch worm. And don't think this is just for little guys, I find it really challenging and learned the drill from a Judo Champion, Rhadi Ferguson.


For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com