This is the final workout in my beginner kettlebell workout series as Pennsylvania was the last of the 13 original colonies for us to visit.

I’ve been dreading editing this kettlebell workout for months. It was our last day in Pennsylvania so I was feeling pressure to get the workout done and I had also woke up on the wrong side of the bed that morning.

To top it off, we were having trouble finding a suitable place to workout so we ended up in the parking lot of a little restaurant next to some train tracks. Wouldn’t you know a train would go by during my swings. Of course. I wonder what the passengers thought of the girl swinging the cannonball next to the RV. A girl’s gotta get in her workout, right?  In hindsight, it’s kinda funny. In the moment…not so much but I tried to keep a good attitude.

That’s not to say Lancaster County, Pennsylvania wasn’t wonderful. We hadn’t planned on going there but it’s where a family RV rally was being held. We were all glad we went because it’s the heart of Amish country which was fascinating to experience even if it was on a superficial level. (It kinda makes me want to simplify even more.) We took an Amish buggy ride and found lots good food. It’s hard to tell in the video but it’s a GORGEOUS landscape of rolling green hills dotted with small farms.

I called this kettlebell workout “Begin with the End in Mind” for a few reasons.

First, as I said it’s the last final workout in my beginner workout series. Woohoo!

Secondly, when I teach Turkish Get Ups I like to start by breaking it up into the beginning and the end. This workout practices the end of the Turkish Get Up. (That is if you don’t count going back down into the starting position.) If you are brand new to Turkish Get Ups I suggest practicing them without weight until you feel comfortable with movement and using a lighter weight (and balancing your shoe on your hand) while you practice the different sections separately.

Thirdly, whenever I start something I like to visualize (and pray for) the outcome. Before we headed out on our trip I saw, in my mind’s eye, my family growing closer as we traveled. I think that ha contributed to our success so far. Four people and four animals living together in a small space could have easily ended up a disaster. When I started working out I also visualized how I would feel, goals I would accomplish, and the way I would look. That helped me (and still does) to keep and get back on track when my healthy habits start to slip.

Anyway here my last beginner kettlebell workout…

Begin with the End in Mind – Beginner Kettlebell Workout – Pennsylvania

Part One

A. Overhead Reverse Lunges (Partial Get Ups – Top Half)

12 reps (6 on each side). Do these in whatever way feels comfortable. In other words, alternate sides, by twos, or threes. It’s 12 total. 

Part Two

A. Presses – 12 each arm
B. Rows – 12 each arm

Repeat A-B 3x

Part Three

A. Swings – any type

12 minutes of 30/30  (30 seconds work/30 seconds rest)

If there is one kettlebell workout I could go back and film again it would be this one and not because of the train.

I don’t have a problem with the kettlebell workout itself but my oh my…those swings! I look like I’m falling asleep and where’s my hip hinge? I admit I tend to get lazy with swings because it takes work to do a good swing but this is a perfect example of how our mood can really effect our workout. All that to say, make sure you hinge (load) your hips (and keep your shoulders down and back) while you swing!

Have you ever been to Amish Country? Anyone else love the idea of simplifying life? Anyone else have trouble working out when your in a bad mood? What kind of beginner kettlebell workouts do you like? 

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. Simple dimple!

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

The post Begin with the End in Mind – Beginner Kettlebell Workout – Pennsylvania appeared first on Girl Heroes.

This is a super simple kettlebell workout. Like really really simple.

And really a good kettlebell workout for beginners.

Of course, it is still challenging and it is easy to make it more challenging by using a heavier kettlebell or lengthening intervals.

Super Simple Kettlebell Workout for Beginners.

1. Overhead Hold Left
2. Overhead Hold Right
3. Kettlebell Swings
4. Plank

Each exercise is performed consecutively for 30 seconds each. Rest as long as needed after the plank and repeat circuit.

Beginners shoot 3-5 rounds and with the goal of working up to 11 rounds for 22 total minutes of work. Advanced exercises go ahead and start 11 rounds.

Some tips to keep in mind.

• Kettlebell Overhead Hold – This is a great exercise to develop shoulder stability.Keep your shoulder down and back as if you are tucking your shoulder blade into your back pocket.
• Kettlebell Swing – There is so much to say about a kettlebell swing. It’s the one kettlebell exercise that I see people doing incorrectly all the time. After more than three years of working with kettlebells including one year under an RKC senior instructor and passing the RKC I still have room for improvement.  Here are a few tips.. Remember, it’s a hip hinge not a squat. Don’t lift the kettlebell with your arms. Instead use your glutes to drive the bell forward. If you are uncomfortable with swings swap in kettlebell deadlifts.
• Plank – Almost everyone knows how to do a plank. The thing to remember is to not let your hips sag towards the ground or lift them up. Keep your body in a straight line. I like to think about “zippering” my abs to my spine.

Anway, I know this kettlebell workout is super simple but let me know if you have any questions!

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. Simple dimple!

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

The post Simple Kettlebell Workout for Beginners – Connecticut appeared first on Girl Heroes.

Here is another kettlebell circuit shot in one of my favorite places to visit, New York City!

Okay, truth be told, I actually did this kettlebell circuit in Liberty State Park in New Jersey so I could get the view of Manhattan skyline.  Still counts as New York right?  Liberty State Park was an amazing place for a kettelbell workout. The boys flew remote control helicopters while I swung kettlebells.

We had a fantastic time in New York. This was the only kettlebell workout I got in that week but that was okay because I was walking between 10,000 and 20,00 steps every day. Good thing because we were also going out to eat a lot. We have a number of friends, including two bridesmaids from our wedding, who live in New York and it was fabulous to see everybody. There are few things as special as catching up with old friends and family.

I love looking at city skylines. It makes me feel small and my problems insignificant.

Anyway here’s the workout!

Kettlebell Circuit – New York

1. Heartbeat Squats
2. KB Reach
3. Deadlift
4. Alternating Rows
5. Swings
6. KB Toss
7.Down Ups

30/30 or 40/20 – Work/Rest.
Repeat Circuit 1-3x

Kettlebell circuits are a good on their own or as option for conditioning days as opposed to a cardio machine for those who follow a more traditional strength training program. The best thing about kettlebells is that you can take them anywhere and everywhere!

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. Simple dimple!

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

The post Swinging by the Big Apple – Kettlebell Circuit – New York appeared first on Girl Heroes.

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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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

If you enjoyed this post you can follow 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 take a year long RV road trip through the United States!

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Keeping up with my kettlebell routine on the beach on Hattteras National Seashore in North Carolina felt like doing a workout at home in Ventura, California.

Almost.

We don’t have the tallest lighthouse in North America. Unfortunately the lighthouse was closed or I would have made that part of my workout. Although something tells me I wouldn’t have wanted been allowed to carry my kettlebell up 248 stairs to the top of the lighthouse.

My North Carolina (one of the original 13 colonies) kettlebell routine is part of my beginner series but could be adjusted for any level.

Kettlebell Routine – North Carolina

Part A

1. Overhead Walk Left – about 30 seconds
2. Overhead Walk Right – about 30 seconds
3. One Arm Kettlebell Row Left  8-10 reps
4. One Arm Kettlebell Row Right  8-10 reps
5. Goblet Squat 8-10 reps

Repeat 3-5x

Part B

1. Swings –  30 Seconds
2. Plank – 30 Seconds

Repeat for 8 minutes.

Thanks for following along guys! Have a wonderful weekend!

Hugs and High Fives,
Jenn

If you enjoyed this post you can follow one of three ways! 1. Subscribe to the RSS Feed 2. “like” Girl Heroes on Facebook, or 3. Sign up to have posts emailed to your inbox. Simple dimple!

Journey with us at New School Nomads as we take a year long RV road trip through the United States!

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Onward with the beginner kettlebell workout series.

In case you missed it I’m a big nerd doing 13 kettlebell workouts geared towards begginners in my state workout series for the states that were the original 13 colonies. Because beginning a new kettlebell routine is symbolic to starting a new country? Ummmm….yeah.

Anyway…

This kettlebell workout is really straightforward and like most of my workouts it relies on basic kettlebell movements because basic movements done with good form and adequate intensity get results. Beginners should always master the basics. Occasionally, I may throw a “new” move in to keep things interesting but for the most part basics is where it’s at.

Beginner Kettlebell Workout

Part A
Kettlebell Presses – 5
Goblet Squats – 5
Kettlebell Rows – 5
Repeat 5x

Part B
Swings
8 minutes using an interval that feels right to you. Most people do well with a 30/30 (work to rest) or a 40/20.

Although this is a beginner kettlebell workout it would be easy to make it more difficult by using a heavy weight or substituting harder moves like bottoms up presses, overhead squats, and renegade rows. Personally, I’m sticking with the beginner moves these next few weeks so I can continue to practice my form.

Have a wonderful weekend!!

Hugs and High Fives,
Jenn

If you enjoyed this post you can follow one of three ways! 1. Subscribe to the RSS Feed 2. “like” Girl Heroes on Facebook, or 3. Sign up to have posts emailed to your inbox. Simple dimple!

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