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5 Minute Fat Burning Workout #55 - Kettlebell workout
December 24, 2015 | 
Zuzka
Equipment for this workout:
Kettlebells
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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I think that Kettlebell is one of the best presents you can ask Santa for because it’s something you’ll never stop using (at least as a ZGYM member). Kettlebell workouts are one of the best training methods for building overall strength, endurance and also very effective for weight loss. In case you don’t have your kettlebell yet, you can still do this workout with a heavier dumbbell, but my advice is to get on board and start the new year with some serious fitness goals.
Here are some pointers to a proper size kettlebell:
Women beginners: 18 – 20lb kettlebell
Women of average strength: 22 – 24 lbs
Strong Women: 24-26lbs
Popular kettlebell sizes for average men are: 35lbs, 44 lbs, 53 lbs
In the ZGYM I have an entire Kettlebell Series for Beginners (all levels), classic Kettlebell workouts and Kettlebell workouts extreme with cardio.
Cool Down & Stretching
Workout Breakdown
1. KB row to Jump Squat alt. 10 reps
2. Drag the bell x10
3. Competition Plank Jacks x 5
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Set your timer for 5 minute countdown and go through this circuit until the time is up. Count how many reps total have you done. Next time you do this workout, try to beat your reps.
Progress Tracker
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Private Member |
Nice one!
Private Member |
3 rounds 6 reps of 2 exercise in 10 min + 20 min of Black Diamond Workout Series – Upper Body & Abs (17.11.15) + 6 min of 3 Minute Workout for Butt and Abs (19.08.13) + 5 min of 4 Minute Fit Body Workout (23.08.13)
Private Member |
Perfect for today!!! My kb is 20lbs planning to increase to 26lbs this year!!! My favorite equipment. 😉
Private Member |
pa, usa
Still modifying the jump squats to air squats but loving this one! Today did 3 five min wo’s and feel great !
Private Member |
pa, usa
58, 55, 57. Makes great combo
Private Member |
killer !!!!!
2 rounds w/ 30b dumbbell!
caught up with zuzka after 1 month of resting in hk 😀
Private Member |
Followed Z’s pace – put a cushion under my belly for the burpees (7 months pregnant today!). This is a great buy in for black diamond 7.
37 cals, HR 148/162.
Private Member |
samara, russia
41 reps (20 kg kettlebell)
Private Member |
samara, russia
40 reps (20 kg kettlebell)
Private Member |
LOL! I’ve been flying through your five minute workouts searching for my favorites. It’s like a playground. I really like this kettle bell row to jump squat . I love this cute little 180 jump we do when we jump over the kettlebell before we inchworm into dragging the bell. What fun!!!