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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 |
Merry Christmas, everyone! Hit the gym for some old school free weight back and biceps yesterday, lol, so I treated myself to Bunny #6 and Bunny #7 for my “easy” Christmas day workout! Hope everyone has a wonderful holiday! 🎄😘
Private Member |
Doing this tomorrow with my new 35 lb. Kettlebell I got for Christmas!!! Can’t wait!! Merry Christmas to you Zuzka and all the warriorz!!!
Private Member |
la valette-du-var, france
I did this one after the Tabata Lifted Butt Series #1 😀 I’m so exhausted !!! This evening I’m celebrating Christmas with my family, I celebrated it yesterday with my boyfriend and his family, I’m so spoiled to have two Christmases hahaha ! Have an amazing end of week Zuzka and Warriors, and Merry Christmas to all of you 🙂
Private Member |
Is it just me or does anyone else think she should close the curtains? Something about the reflection and cars whizzing by is distracting. Oh well, maybe it’s just me? 🙂
Private Member |
Did 2 rounds. Great workout!
Private Member |
curitiba, parana, brazil
Hi Zu…this one is done today, Sat! 2 rounds in 5:30…last exercise I did 10 reps also. 12kg KB. Good warm-up. See you, take care.
Private Member |
québec, canada
I did this as a 15-min AMRAP.
Not many rounds but it’s not easy since I used my brand new 40-pounds kettlebell! I will sure repeat it in the future, I love those short and versatile KB training workouts! And my number of rounds will get better.
Private Member |
santa cruz, ca
This was fun! I added this on to the Cardio Shred routine of the workout this week, yesterday.
I really like the dragging!
I have to comment on the weight recommendations. I do find the 25 lbs KB I have to be adequate for certain exercises, but for others I feel little challenge. If I want more cardio, the 25 lbs will do in order to do some exercise for more reps. But honestly, I’m finding the 35 lbs KB I have to be better. My hand grip and arm/shoulder strength has improved so I can do more of those workouts with my 35lbs. I just haven’t been using it to do any presses or lifting it above my head….not comfortable with that yet. 🙂
For example, I tried doing this workout with my 25 lbs KB, but it felt way too easy, not really challenging at all. I used the 35 lbs, and it was way better….But I mean…I’ve been working up to this for a while now. I bought my 35 lbs KB about 9 months ago, so….it’s been a while.
What do y’all think? I kinda want to get a heavier one now for squatting.
Private Member |
canada
I agree! I use a 30lb KB for most exercises, except for anything overhead. I have a 20lb KB for snatches and use a 25lb KB for cleans/presses. I do find the 30lb to be a bit easier for workouts like this one, but it does the job for most workouts. Eventually I’ll add a 35lb KB to my collection, just not quite there yet. 😉
Private Member |
Wishes a Happy New Year to all .. Happy New Year Zuzka. 🙂
Private Member |
canada
I liked this one! 5min workouts are perfect to add to at the end of my workout when I have a few extra mins. Keep ‘me coming!