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5 Minute Kettlebell Swing Workout

Fitness | August 02, 2014

Jesse and I got back from New York two days ago and we’re both getting back to eating healthy and exercising. I have to admit that I was the devil that convinced both of us that we have to break the rules on our vacation. Jesse was determined to stick with his ketogenic diet and I was determined to ruin it for him, so that I wouldn’t indulge alone. I know, it was mean, but we had a really good time, so I guess it was worth it.

 

Czech_swing_Zuzka

 

I’ve been on targeted ketogenic diet which is one that is more appropriate for everyone who does high intensity training, but it’s still super strict and not as easy to manage. Ok that’s an excuse. Anything is manageable. I just prefer controlled carb diet, where I eat carbs (other then veggies or low glycemic fruit) around my workout. Basically I earn my carbs with a workout. I’ve tried so many different diets, but I always come back to this one. It’s the most convenient, and it doesn’t lean towards any extreme. Vegan, Paleo, Keto, Vegetarian, all way too extreme for me. I prefer balance and I love the way this diet makes training important part of it. It’s simple. You have to eat super clean and healthy, but if you do want to indulge a little, you can, if you earn it with your workout. I just love it. 

 

That’s why I find it so important for us to move on a daily basis. That’s why I built the Zgym. For everyone that wants to keep consistent with their training no matter what and have fun with different routines. My workouts are 12 – 15 minute long, but intense and effective. Go harder go home. Actually you can just stay at home and do my workout. That’s the other advantage.  The only thing that can stop you from doing your workout with me is if you have a really busy day. I get it. I don’t think that people make excuses to avoid exercising. We all have stress, busy days, problems at home, problems at work. Those are real obstacles, not excuses. Guess what? We still have to stick with our training. For that reason I came up with a workout that is only 5 minutes long and can get your body in a fat burning mode for the day. I get super busy sometimes, but I have decided long time ago that  I would always stay in control of my fitness no matter what, so I have to be creative. Enough talking, lets get ready to do this workout!

 

 

5 Minute Kettlebell Swing Workout Breakdown:

 

1. Kettlebell Swing

2. One Arm Kettlebell Swing Alternating Arms

3. One Arm High Pull Swing Alternating Arms

4. The Czech Swing (all the way up above your head) Protoze my Cesi jsme proste uzasny. 

5. The Side Step Swing 

 

30 seconds for each exercise and go through all 5 non-stop. Do not stop and go through the circuit one more time. Let’s do the math so that everyone understands: 30 seconds x 10 = 300 seconds : 60 seconds (1 minute) = 5 minutes!! 

 

5 minutes is all it takes for this workout to kick your butt. Trust me. Make sure that you’re well hydrated and that you’re body is well nourished. I do this workout with my 26lb kettlebell which is your goal weight for a kettlebell if you’re a woman. If you’re a beginner, then start with something lighter. 18lbs is a good size for beginners. You can also go through this circuit once, take a short break and then do it again. Make sure, that no body including your pets is anywhere near you when doing this workout. Safety first. Wear shoes with flat soles, and do not bundle up with too much clothes. Extreme sweating is not what makes you lose weight and it can sabotage your performance. I hope this helps, have fun and I’ll see you soon!

 

Best,

Z.

 

Comments Add Comment

  1. private avatar image

    Private Member  | 

    love doing this workout, always kicks my butt!ggreat five minute workout!!!

  2. private avatar image

    Private Member  | 

    Great workout Zuzka. I can’t get all the way thru it yet but I’m trying. I started with a 15 and tried a 25 a coupe times but the 25 is too heavy still. You are right it really kicks butt. Thanks Zuzka.

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    Private Member  | 

    Oh also Zuzka you can goto online-stopwatch.com for a good timer. I use the interval timer and then i can concentrate and not have to look at it as it has sounds you can program, i use the “ding” and it works great.

  4. private avatar image

    Private Member  | 

    Today I bought my first kettlebell (only 8 kg to start, but be sure to buy and 12 kg later) and, despite the fact that in the morning had already done the workout with you, immediately decided to try the new kettlebell and chose this workout. Wow, it’s amazing. I think I have a new favorite piece of equipment, can not wait to move on to other workouts with kettlebell. Thank you so much for the inspiration, Zuzanna. All the best! Sorry for my english, greetings from Russia 🙂

  5. private avatar image

    Private Member  | 

    Thank you for the five minute workouts. 🙂

  6. private avatar image

    Private Member  | 

    fav kettlebell workout always go to thank you for this!!!!!!!

  7. private avatar image

    Private Member  | 

    This one is definitely a favourite! Wish I could mark it as one!
    Thanks Z xo

  8. private avatar image

    Private Member  | 
    springfield, or, usa

    I’ve just gotten a 20 pound kettle bell and have been doing one round of this workout for a week. WOW, You aren’t kidding about fast results. After just a week it feels like I have more musculature in my low back in addition to my shoulders and upper back. Huge, fast results, and I haven’t even gotten through two rounds yet! Again – Thank you Zuzka.

  9. private avatar image

    Private Member  | 

    Yea I wish were allowed to favorite all of these types as well.

  10. private avatar image

    Private Member  | 
    caseyville, illinois

    This is a great workout to do at the office for a quick break. I keep a kettle bell under the desk and go. This really gets the heart rate up

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