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5 Minute Daily Workout That Makes a Huge Difference
Favoritable | September 16, 2013
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.
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Private Member |
love the sirens in the background!! so funny …but I will defo try this work out…did zwow 46 today..thanks Zuzka as always! cant wait for my strength training workouts to arrive!!
Private Member |
Z,
I just bought a 25lb kettlebell to do the swings, I’ve been doing 50 sec on 10 sec off for 4 rounds as a warm up before doing your strength series and on rest days. I’m so glad to be on the right path.
Private Member |
Awesome workout! It is perfect for rrcovery days to stretch and activate muscles a bit. Also I may try and doing it every couple of hours as an active pause at work.
Private Member |
This is so inspiring – I’m pregnant, so I’m saving it on Pinterest for now. Can’t wait to be able to exercise properly again!
Private Member |
You could totally still workout while pregnant. I had never done any of Zuzka’s workouts until I was about 2 or 3 months pregnant. Just take it a bit slower and listen to your body. Sweating, a little muscle burn, and heavier than normal breathing is good. Being out of breath, muscles hurting, joints feeling weak are good indicators that you need to go cool down for a bit and take it slower the next time. Now this is all based on you having an uneventful pregnancy (no other medical issues).
Private Member |
Hi Zuzka, I have been doing your workouts for 3 years about 3-4 times a week. I am now up to 6 times a week but I am still not getting the results I want. I know I have to be patient, but I think I have been pretty good. My diet was definitely not 100% (too many avocados and cashews) and I know that was the main cause for my stubborn belly fat. I also took a 2 month break from working out this year due to travel and stress. It definitely put my progress back a bit, but I have noticed a significant change since I started working out again in mid July. I am vegan and gluten free and I now stay as low fat as possible, meaning very low quantities of nuts, seeds, avocado, and oil. Is it simply my diet, or should I add bonus workouts to my routine? Do you recommend doing 2 workouts a day? I am 2 weeks into your Power Strength dvd series and I’m loving it. I hope to hear from you. Thank you from the bottom of my heart for helping me change my life. I couldn’t have done it without you. You are a truly inspiring person! ~Zoe
Private Member |
It is your diet. Working out for that long, that many times a week should have given you pretty awesome results by now. What is your issue? Building muscle and definition, or just losing fat?
I can tell you that fat does not make you fat, and it is not the avocados causing your belly fat to stay. Try cutting down on carbohydrates and increasing fat and protein. Fat, especially saturated from avocados and coconut (since you’re vegan) are so important and should be a huge component of your diet. Don’t cut on fat. Just eat enough calories for your day and enough to fuel your intense exercise regime. I would recommend cutting back or cycling your carbohydrates and consuming the bulk of them around workouts.
Private Member |
Are you talking about fruit then? I literally don’t eat carbs like rice and potatoes. I have some flax bread (homemade) in the morning before my workout and that’s it. I am talking about leaning out to the point where you can see my lower abs. I am very fit but I want to have definition like Zuzka and my muscles are not showing in my triceps and lower abs. I have a tiny (and I mean small) amount of fat covering those two areas. I eat pretty much all veg and fruit. I would rather change something in my diet than workout more, obviously. I have cut down on fat and have lost fat off my body.
Private Member |
Fruits can cause sugar spikes as well. If you’re really wanting to cut down that last bit of fat then you could try cutting out most fruit and only have a serving in the morning for breakfast or right after your workout. Just make sure to eat lots of green veggies to keep you from being too carb depleted. And make sure you’re getting plenty of protein. Keep being persistent!
Private Member |
Is there any way to approx. determine the weight of the KB if ordering online? I can’t try and then buy so I have to take a guess :/ I don’t suppose there’s some sort of formula that takes in account the weights you use in the gym? 😀
Private Member |
You could try doing a kettlebell swing with a dumbbell. It’s almost the same, just a bit more awkward if you need a bigger dumbbell. It’ll at least give you a closer idea.
Private Member |
This is great! quick and easy for the morning..
Private Member |
This workout is very good warm up to start the day zuz the stretching exercise which u did in the video is called surya namaskar here in india as said this is a perfect exercise for your whole body we do this in yoga thanx for reminding me this exercise love u z
Private Member |
thanks for giving us the proper name of this stretching exercise. direct from India …whaou !
Private Member |
Cannot wait for more KB workouts Zuzka! Love this <3
Private Member |
I’ve been combining yoga and Kettlebells for a couple of years now. Love it! And love that you’re doing it too. more please! I even used to teach a class at my local gym that was half KB and half yoga. Was pretty popular. 🙂 I have no idea how you passed that snatch test without any preparation. Done it myself and it is a b*tch! Like you said in your interview, 100 snatches in 5 min is just awful. LOL.