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!

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The best part of about double kettlebell workouts are that you get twice the workout in almost half the time.

The second best thing about double kettlebell workouts are that you look twice as bad ass.

We shot this double kettlebell workout a few months ago in Maine on top of Cadillac Mountain in Acadia National Park. I really can’t imagine a more beautiful place to do a kettlebell workout. (I know I’ve said that about a number of workout locations.)

We’ve seen so much in the last four months that watching the video feels a little surreal. It almost feels as if I’m watching a dream. Maine, like I expected when we set off on our trip, has been one of my favorite states. This workout is probably one of my favorites as well because the moves in the complex flow into one another. It feels very natural and rhythmic.

Double Kettlebell Workout – Maine

Part One – Double* Kettlebell Complex

A. Double Clean
B. Double Press
C. Double Squat
D. Double Row
E. Push Up

Repeat A-E 5x, 4x, 3x, 3x, 1x.  In other words, think of A-E as one rep and repeat 5x the first round and then rest. The second round do each exercise four times through and so on.

↑ (I’m sure there must be a better way to word all of that.)  ↑

Part Two 

Double Swings

30 seconds of swinging alternating with 30 seconds of rest for five minutes

*This double kettlebell workout could easily be turned into a single kettlebell workout. Just do one side of the body at a time for exercises A, B, D. Don’t feel like you aren’t getting as good as workout if you use a single kettlebell. In fact, it could be argued that single kettlebell workouts are more challenging than doubles because your body must work extra hard to stabilize your body against the imbalance of weight.

Okay, some things I noticed about my form that may help you. Remember to “pull down” in your squat.  Use those hip flexors to pull your butt to the ground. When I do double kettlebell workouts, I sometimes just sit or drop down because I’m lazy they are twice the weight than I’m used to using as opposed to intentionally pulling myself into a squat. Also remember to keep those shoulders packed (shoulders blade down and back).  I still have to remind myself to pack my shoulders after more than three years of working with kettlebells.

Again, I find double kettlebell workouts both easier and harder. They are obviously heavier which makes them harder in terms of exertion but the balanced weight feels more natural making exercises like cleans easier. Not to get all woo-woo on you but something about doing double kettlebell workouts in nature just makes me feel so balanced and connected.

What about you? Do you prefer single or double kettlebell workouts? Do you find one harder than the other?

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 Twice the Workout in Half the Time – Double Kettlebell Workout – Maine 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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While traveling the country fulltime in a RV allows me to do kettlebell workouts in some pretty amazing locations like on the top of a mountain in Yosemite or next to the aquamarine waters in the Florida Keys, most of my workouts take place in less “magical locations” like Texas Longhorn pastures.

Since I no longer have a gym membership or a garage gym, most of the time I’m dealing with the weather, bugs, or dirt. Not only that I don’t always use just kettlebells.

A heavy rope and kettlebell workout in New Jersey.

I love working with my heavy rope almost as much as I do kettlebells.

I also use the picnic tables a lot.

Brent rocking some double kettlebell swings in Massachusetts.

Working on my double single leg deadlifts. Yes, I occasionally workout flip flips.

I typically don’t take pictures of all my workouts but I want to remember every detail of our travels so I’m going to start regularly sharing all the places I workout even the grubby ones. It will also help me stay accountable because sometimes travel and fitness are hard to merge. Most of all thought, this is such an amazing time  in my life and I don’t want to forget a single minute or…workout.

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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