(another) Kettlebell Workout for Beginners – Virginia
I’m still doing my kettlebell workout for beginners series but didn’t get a chance to post a workout last week as I was struggling with depression. If you’ve known me or read my blog for any length of time you know depression is something I deal with from time to time.
As always working out, especially outdoors, lifts my spirits greatly. However, when you’re down it can be hard to find the energy to get up and even harder to find the energy to workout.
Ironically, when I’m down I sometimes am able to write things that are positive. It’s my way of self soothing and finding hope.
Anyway, here is short workout. Like all my beginner workouts it’s made up of basic moves. This one is has a strong upper body focus with pushing and pulling exercises but incorporates a good deal of swings as well. Mentally, I find descending (reverse rep) ladders easier. Just make sure you do a full warm up before you start especially since you are starting with higher reps.
Kettlebell Workout for Beginners – Virginia
1. Presses – 5, 4, 3, 2, 1
2. Kettlebell Rows – 5, 4, 3, 2, 1,
3. Push Up – 5, 4, 3, 2, 1
4. Swings – 50, 40, 30, 20, 10
Go through exercises 1-4 performing 5 reps for the first three exercises and 50 swings. Rest and then repeat with 4 and 40 reps. And so on.
As usual, if you decided to do one of my workouts, scale it to your own fitness level. If regular push ups are too much of a challenge elevate your hands by placing them on a bench of sturdy box. Lower your elevation as you get stronger. If you start to feel fatigued at 25 or 20 swings then stop and decrease by counts of 5 rather than 10.
Dumbbells can easily be substituted if you don’t own a kettlebell. Dumbbell swings don’t feel as natural as kettlebell swings but you could certainly do them if that is what happens.
My next workout was filmed in West Virginia which wasn’t one of the orginal 13 colonies so for my upcoming video post I’m going to take a break from the beginner workouts.
Hope you are having a great Monday! I’m taking it easy with my kids getting ready to go to Philadelphia and then New York City later this week!
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Journey with our family on the road at New School Nomads as we take a year long RV road trip through the United States!