Kettlebell Workout of the Day, 32kg style!
My wife just bought me a 32kg kettlebell
for my birthday. For me this is a pretty big deal so I was really excited to play with my new toy after work.
for my birthday. For me this is a pretty big deal so I was really excited to play with my new toy after work.I tested myself with the new weight by trying one of my more common circuits, a squat, hinge/swing, push and pull circuit. This is a great circuit if you are short on time and want a full body workout.
Obviously the pressing felt a lot heavier, but what surprised me is how much quicker I gassed out on the swings. If you want to push your conditioning, moving to a heavier kettlebell might be a better idea than going higher and higher in reps. You will be surprised how quickly your body adapts to the new stimulus of the heavier load.
Here is the kettlebell workout I did today. Why not get off the couch and try it for yourself?
- Mobility Drills
- joint circles and other boring stuff
- Warm-Up
- 24kg kettlebell swing x 50
- Kettlebell Circuit
- 3 rounds of max reps with good form
- I used a 32kg kettlebell for the one arm drills and added a 24kg for the rack squat, alternating sides half way through each set (example 5 reps, switch hands, 5 more reps)
- Double Kettlebell Rack Squat (the daily squat challenge continues)
- Swing
- 1 Arm Press
- Row
A nice compliment to strength training workouts is walking. Walking several hours a week will improve your body composition, relieve stress, and help you recover from hard strength training sessions. I wouldn't recommend jogging though as it puts stress on the joints, can make you less athletic, and you have to wear stupid looking shorts.
Read Get Ripped. Get Walking. Personally I try to walk one hour each day to work the kinks out from all my heavy squatting.
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Thank you for contributing! You can email me direct at nathan@kettlebellplanet.com