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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 |
kingsbridge, devon, uk
Happy Christmas Zuzka and Jessie!
Xxx
Private Member |
sion, switzerland
I treated myself to a new 12Kg KB, like yours a traditional lead one (much smaller!) can’t wait to try it out later with this workout! Best Xmas wishes, hope you achieve everything you aim at and thanks for offering us such a variety of great body transforming exercises!!! I’m never bored! Love the Bunny Slope ones and have gone back to the Arm balance 5 to build up core strength. XXXXXX
Private Member |
Merry Xmas Zuzka! Wish you all the best!
Thanks for the KB ranges, I’ll probably treat myself to a 20kg (44lbs) KB to do 2-handed swings 🙂
Private Member |
Ah, forgot -> merry Xmas to you all warriors 😉
Private Member |
Merry Christmas Zuzka and everyone at Zgym! Xxx
I followed Z so did two rounds – then did it again same pace but managed to add a push-up before each Drag the Bell. 14kg KB.
1st time: 38 cals, HR147/156
2nd time: 39 cals, HR155/168.
Private Member |
Merry Christmas Zuzka and Zgym warriors!! xoxo
Private Member |
great! got an 18kg KB from my husband for christmas <3 (have a 6 and 12kg KB already at home).
merry x-mas everybody!
Private Member |
Merry Christmas- did this 3 times through. Great workout Z! Have a great day!
Private Member |
pa, usa
Loved this one! I know I said it yesterday, but again, Merry Christmas warriorz! Gotta go wake the kids to open presents! So glad I got my workout in! Hope everyone is doing better than I am resisting Christmas cookies. 😩
Private Member |
Merry Christmas ! one of my favs 5 minutes WO !
Private Member |
MERRY CHRISTMAS TO ALL!!!!!
Marked as a favourite straight away without even doing the workout!!! 😀