I have been thinking lately how to get a person started with kettlebells and workouts in general if they’re just really busy and I came up with a 5 minute daily workout routine that you can do each morning before you even have a breakfast. Watch this video and listen carefully to my instructions.

While some people can’t imagine working out on an empty stomach, I bet that 5 minute routine will not be a problem even for them. All you have to do is to have a glass of water, grab your kettlebell and exercise mat and whip through the routine in less than 5 minutes. You don’t think that 5 minutes will make a huge difference? Then you are probably not familliar with the queen of all kettlebell exercises:

The Kettlebell Swing

This exercise is known for being super effective in burning fat, developing power and explosiveness, and building extraordinary conditioning. It has the capability to increase your performance in any sport you take on whether it is a martial art, long distance running, triathlon, tennis, soccer, etc. Also It’s the best exercise for firming up your butt, and strengthening your back and core muscles. So if you think that you need a butt lift, start doing this routine each morning before you take a shower and have your breakfast. 

When you are doing the kettlebell swing make sure to start with the kettlebell on the ground in front of you. Your legs should be about shoulder width apart and and your knees are tracking your toes which are turned slightly outward. Your feet are planted into the ground. Make sure that you are barefoot. Grab the handle with both hands and hike the kettlebell behind you. You have to hinge in your hips without rounding your back. Keep your shoulders packed back and down and always away from your ears. The handle of the kettlebell must pass above your knee level during the back swing. Keep your chest up, your arms straight and your elbows locked. Try to minimize any forward movement of the knees. Use the power of your glutes and hams and drive your hips forward into the standing position. You are not using the strength of your arms to swing the kettlebell. All of the power goes from your hip thrust and the kettlebell is an extension of your straight arms at the top of the swing. Your abs and glutes should visibly contract at the top of the swing and the bell should be at your chest level. The kettlebell should float for a moment at the apex of the swing and your hips should not begin to move back until the gravity starts pulling the bell down and your upper arm has connected with the ribcage.

The great thing about this workout is that it’s a combination of a mobility and flexibility drill together with an explosive, cardio exercise. Like I said in the video you will start with the basic flow and repeat that 3-5 times before you start the first set of 20 kettlebell swings. After that you will do the flow only 1 time after each set of 20 swings. You will do 100 kettlebell swings total. 

5 x basic flow

20 KB swings

1x flow

20 Kb swings

1x flow

…. until you complete 100 KB swings. 

This will really make a huge difference for you, because it will make you feel like you had accomplished something before you even start your day, it will give you a lots of energy, and if you happen to skip your workout that day, it won’t be such a big deal, because you did your maintanance workout in the morning.

Have fun,

Z.