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Quick Kettlebell Workout for Fourth of July – Washington DC

Are you busy with bbqs and fireworks the Fourth of July but looking to get in a quick kettlebell workout?

This workout is perfect for days when you are short on time but want to get something in.

I filmed this workout right in the heart of our nation, Washington DC and the top rung of the ladder is 50 for our 50 states. All my fellow nerds (OCDers ?) will understand the satisfaction I get from number symbolism. (Is there a word for that?) I know District of Columbia isn’t a state but I thought our nation’s capital deserved its own workout for my traveling state kettlebell workout routines.

Can you see the Washington Monument? If you watch the video you can also see the Lincoln Memorial.

Fourth of July (Quick) Kettlebell Workout

(Is the national anthem just so over the top in this video! 😉 )

1. Squats 50, 40, 30, 20, 10
2. Swings 10, 20, 30, 40, 50

Fifty rep ladders symbolizing our 50 states. :-) Start with 50 squats followed by 10 swings. Rest. Then 40 squats and 20 swings. Rest. And so on until you finish with 50 swings and 10 squats for a total of 300 each.

Remember to squat deep and to really use those hips for the swings. I noticed I got a little lazy. 😉

If you are feeling particularly hardcore you could go back up the squat and down the swing ladder for a total of 600 each.

We are going to Boston today to celebrate the 4th of July.  I’m excited but nervous. I’m not a crowd person but figured it will be  an “experience”. I’ve found as we have traveled the country this year my appreciation for the US has grown. The United States of America certainly isn’t perfect but I love her anyway.

Have a wonderful and safe 4th of July!

Do you do quick, long, or just skip workouts on holidays?  I think my kettlebells may get a rest today. I’m sure I’m going to get plenty of walking in Boston.

Hugs and High Fives,
Jenn

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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!

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Tags: beginner kettlebell workout, beginner kettlebell workouts, kettlebell exercises, kettlebell routines, kettlebell workouts, kettlebell workouts for women, Kettlebells, quick kettlebell workout, rkc, youtube kettlebell workouts

About jennincat

I'm so happy you stopped by my little corner of the web where I write about fitness, food, and amazing women I "meet". I live in California with my wonderful husband and two rambunctious boys. I'm a personal trainer and dreamer. I enjoy most things but some of my favorites are reading, acting, camping, cooking, music, writing, traveling, and being in the moment with my favorite people! You can read more about me here! I hope you stop by often!
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6 Responses to “Quick Kettlebell Workout for Fourth of July – Washington DC”

  1. On July 3, 2012 at 7:50 pm Jess responded with... #

    That top picture is awesome! I might even try this workout tomorrow on the 4th of July!

    Reply
  2. On July 4, 2012 at 3:16 am Miz responded with... #

    oooh THANK YOU!!!

    Reply
  3. On July 4, 2012 at 10:46 am workout mommy responded with... #

    you are so cute! :) love this….will definitely get it done this week. Thanks and I hope you and the family have a fantastic day!

    Reply
  4. On July 23, 2012 at 11:15 pm Kettlebells exercises responded with... #

    Happy to have found more info about my favorite training tool. I have so many customers going on and on about the kettlebell, you wouldn’t believe! Keep up the good work, I’ll surely visit again. See ya!

    Reply

Trackbacks/Pingbacks

  1. Quick Kettlebell Workout | Girl Heroes | Kettlebell - August 1, 2012

    […] Free kettlebell workout videos for women who who make fitness a priority.www.girl-heroes.com/…/fourth-of-july-quick-kettlebell-worko… […]

  2. Short and Strong Double Kettlebell Workout -South Dakota | Girl Heroes - November 25, 2013

    […] We made it Mount Rushmore and it was not exactly “amazing” but really fun to see this icon of American history in real life. However, the Black Hills area where Mount Rushmore is located in South Dakota is amazing with endless beauty and so many things to do. As impractical as it was I couldn’t resist finding a place to film my kettlebell workout with the faces in the background. It’s not often that I can find a suitable and safe place to do a kettlebell workout in front of a major landmarks. […]

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About this article

  • Posted on July 3, 2012
  • Archived in Fitness
  • There are 6 responses.
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