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Strength and Conditioning Workout – Maryland

Kettlebells are popular not only because they are portable (Take them to the beach and workout with wild horses? Yes please.) but because they give a good strength and conditioning workout.

This kettlebell workout (geared for beginners because Maryland was one of the original 13 colonies) has two parts.

Part one focuses on strength. Part two focuses on conditioning. Both parts consists of basic kettlebell exercises.

Kettlebell Strength and Conditioning Workout

Part One
1a. Suitcase Deadlift 5-8 reps
1b. Military Press 5-8 reps

Repeat 2-3x

2a. Goblet Squat 5-8 reps
2b Single Arm Rows 8-10 reps

Repeat 2-3x

Part Two
1. One handed swing
2. Hot Potatoes
3. One Handed Swing
4. KB Toss

Set a gymboss or use a timer for 30/30 sec or 40/20 sec work to rest intervals

Repeat circuit 2-4x

We shot this kettlebell video on the Maryland side Assateague Island. So far out of all the places we’ve visited Assateague National has been one of my my favorites.

It’s not very often that my fitness blog and my travel blog line up. If you are interested I just posted about our day on Assateague Island with lots of pictures of wild horses. It’s a horse lovers heaven. (WARNING: I’m a little over the top when it comes to horses, i.e., weird horse girl.)

Do you like strength and conditioning workouts? Or do you prefer a separate workout for strength and a separate workout for conditioning?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook (Be sure to click “subscribe” if you want posts to show up in your feed.) Simple dimple!

Journey with our family on the road at New School Nomads as we travel fulltime in RV through the United States!

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Tags: beginner kettlebell workout, Free fitness videos, free kettlebell workouts, kettlebell workout, Kettlebells, rkc, strength and conditioning, 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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4 Responses to “Strength and Conditioning Workout – Maryland”

  1. On July 24, 2012 at 10:30 am Tamara responded with... #

    I love combining strength and conditioning…. although I do not mind getting them in separate workouts, either.

    This one looks super fun!

    Reply
  2. On July 24, 2012 at 2:45 pm KCLAnderson (Karen) responded with... #

    You have to let me know if/when you’re in CT. You can come to NL and we can totally do a kettlebell workout together!

    Reply
  3. On June 29, 2013 at 11:15 am lose weight responded with... #

    Hello, Check out my blog all about fat burning furnace at lose weight .

    Reply

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  1. Strength and Endurance Double Kettlebell Workout - Iowa - Girl Heroes | Girl Heroes - April 25, 2013

    […] like the Florida Keys, near wild horses on Assateague Island and in front of the NYC […]

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About this article

  • Posted on July 24, 2012
  • Archived in Workouts
  • There are 4 responses.
Disclosure: Occasionally, I receive free products. I'll let you know and pinky swear to write an honest review. This site also contains some affiliate links. I'm hoping to make a few pennies off of a product I have used, enjoy, and would recommend to a friend. These links helps cover the cost of running this site.

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