Site navigation and social media links
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.
Related Posts
-
Sexy Calves in 4 Minutes
Drills
-
My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Are kettlebell workouts only for girls? Are your other workouts only for girls?
Private Member |
You read my mind, Z. I was thinking to have the KB routine in the morning then I saw this. it’s really timing. I will definitely do this in the morning. I will start using the 20 lbs. KB then I will work myself up to 35, 45 lbs. 🙂 Thanks. thanks… love you for doing this for us. 🙂
Private Member |
Thank you so much for this. I’ll try it tomorrow am, and when I get home I’ll do the 4-minute back routine you gave us, along with another zwow.
– your place sounds just like our place – right under the flight path and 1 block from the main highway with every sort of siren known to man..
Private Member |
Hi Zuzana, I love using kettle-bells. I’ve been using your method of 3-5 minute workout for lunges etc but I do have a VERY important question to ask…
Q: I wake up at 3:30am Monday to Friday, is it okay (for me) to workout this early in the morning and still do your workouts in the afternoon?
I hope you answer my question as I’ve been battling on this one.
Thank you!
xx Erial xx
Private Member |
i think it’s important just that you’re doing a workout, no matter what time in the day. ideally a workout is best on an empty stomach because you burn more fat.
Private Member |
How to chose a kettlebell at the store? (they are made in different materials). I don’t know how to pick them… Any help please !
Private Member |
Great Post, regognized the leafs on the floor, its getting fall in Germany too. And i Love it!
Private Member |
I’m going to do this with my sandbag tomorrow!
Private Member |
Great exercise, I’m waiting for ZGYM apps on my iPhone anyway ^ ^
Private Member |
I did this workout yesterday evening when I was too tired for a long workout but wanted something to get the blood pumping. Loved it. And it totally energized me for the evening. Great combo of weights and yoga!!!!
Private Member |
This is a quick but killer workout! I did it this morning, and it DEF took me longer than just 5 minutes, haha. I always say the *simple* workouts are never *easy* workouts, and it’s so true with this one. I started with my 12kg for the first set of swings, but did the remaining sets with my 16kg and I feel really nicely worked. I can’t wait to get more efficient at this mini workout (to where it really does take me only 5 minutes!), and I’m going to challenge myself to do it daily for two weeks straight. It’ll be like my cup of coffee! Thanks for such a great idea, Zuzka.