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!

The post Quick Kettlebell Workout for Fourth of July – Washington DC appeared first on Girl Heroes.

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!

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!

The post (another) Kettlebell Workout for Beginners – Virginia appeared first on Girl Heroes.