Are kettlebells for cardio or strength training?

That’s a question I get asked regularly. The answer is “It depends.” and “Both“. Since I don’t have access to a ” real gym” I’m using mostly kettlebells for cardio and strength.

Kettlebells exercises are divided into two basic groups “grinds” and “ballistics“. Kettlebells for strength are often referred to as grinds. Grinds are performed slowly, rooted in strength, use full body tension, and include exercises like squats and presses. Kettlebells for cardio are called ballistics. Ballistics are generally fast (explosive), rooted in power and force, use a combination of relaxation and tension, and include swings and snatches. Of course, there are some of exercises that feel like both such as thrusters.

There is a lot of crossover between cardio and strength with kettlebells. If you are using kettlebells for cardio there is a lot of strength involved (assuming your bell is heavier than 10 lbs) and if you are using kettlebells for strength, depending on how you structure your workout, there is usually a fair amount (sometimes a lot) of cardiovascular work involved.

My Massachusetts workout was designed with beginners in mind (Kettlebell workouts filmed in the original 13 colonies are beginner based.) and primarily as a cardio circuit. However, as I said before, the beauty of kettlebells (and many of my other favorite tools) is that you get stronger while improving your conditioning and vice versa. They are an effective all around functional fitness tool making them perfect for busy people who don’t live to workout.

Cape Cod was an amazing place to workout. It’s hard to believe I was just there a few months ago.

When I look back at the pictures it feels like I’m looking at pictures of a dream!

Kettlebells for Cardio – Massachusetts

1. Press or Push Press – Left
2. Swings
3. Press or Push Press – Right
4. Swing
5. Rows – Left
6. Swings
7. Rows – Right
8. Swings
9. Squats
10. Swings
11. KB Toss
12. Swings
13. Hot Potatoes

Set your timer to your desired interval (I used a gentle 30/30 work to rest interval.) and do exercises 1-13. Repeat circuit 1-3x. 

Hint – If you are short on time use longer work periods (don’t go over a minute), shorter rest periods, and do the circuit once. If you are a machine keep the rest periods short and repeat 3x. 

Kettlebells won’t fit everybody’s goals. If you want to be able to deadlift 300 pounds then you are going to need to use a bar and weights. But if you are looking for an alternative to the hamsterwheel treadmill while still improving your cardiovascular health then kettlebells are your friend.

Do you use kettlebells for cardio, strength, or both?

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 Kettlebells for Cardio and Strength – Massachusetts 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.

Unfortunately, I’m running out of title ideas for my kettlebell workout videos. The provocative workout titles that are so popular right now just aren’t my style so literal titles will have to do until I think of something else! Sorry!

Anway, I finally found (made?) the time to edit another kettlebell workout video.  Now I just need to make some time to actually workout after spending hours on the computer.

In June, we spent about two weeks in New Jersey, if you don’t count the 9 glamourous days we spent in the Walmart parking lot commuting into NYC.

We filmed this kettlebell workout video in Princeton. We parked in one of my college best friend’s mom’s driveway and it was so much fun to catch up and see the town my friend grew up in. Princeton was charming. I thought about filming the workout in one of the gardens on the Princeton University campus since New Jersey is “The Garden State” but thought working out on campus might raise security eyebrows. So we found a nearby park that turned out to be a very peaceful place for a morning workout.

Strength and Conditioning Kettlebell Workout – New Jersey

This one is a little different from my other kettlebell workout videos because it starts on the ground. They aren’t moves I do regulary but enjoyed changing things up a little.

Part 1

1. One Arm Floor Press – 5 each side
2. KB Pullovers – 5
3. Glute Bridge – 10

Part 1 is strength based.  Repeat kettlebell exercises 3-5x.

Part 2

1. Swings
2. Hot Potatoes
3. Swings
4. KB Toss
5. Swings

Part two is conditioning based. Complete intervals at a 30/30 or 40/20 work to rest ration or whatever ratio works best for you. Repeat circuit 2-5x.

Well that’s it for today. I’m almost done editing my New York kettlebell workout video. It was one of the coolest workout locations so far!

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 Another Kettlebell Workout Video from that Crazy Traveling Workout Girl- New Jersey appeared first on Girl Heroes.

We’ve been having a ton of fun visiting with my family. I just love being here and wish so much Indiana had mountains and an ocean like California. It’s hard living far away from family but now we live in an RV we regularly get to see friends and family all over the country.

Being with family does have it’s challenges, though. Like my dad’s sliders on King Hawaiian rolls. Or my mom’s pickle dip, a childhood favorite.

I’ll just say my food choices haven’t been something to brag about.

But let’s focus on the positive shall we…

Monday, Brent and I did a light strength based kettlebell workout together in my parent’s backyard. We finished with some sprints races.

These guys were our audience.

I intended to workout again on Wednesday but didn’t get to it until Thursday when I did medium strength based workout with lots of clean and presses, pull ups, push ups.

Friday, I did some conditioning with my Ultimate Sandbag.

I finished my workouts for the week Saturday with a heavy strength workout followed by some swings. Even though my parents have a nice home gym set up inside their house, I still find myself wanting to workout outside.

There were also fun activities last week like a family bike ride.

Feeling bad ass with a mustache.

And playing with mustaches. We  had waaaay to much fun wearing mustaches. Life is too short to take yourself too seriously.

I hope you got your workouts in last week. If not this week is a new week so get to it!!! Sharing workout pictures has been a great way for me to stay accountable. Maybe I should start sharing food pictures.

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 Move It Monday appeared first on Girl Heroes.

Hope you had a great weekend. We celebrated my grandparent’s 60th wedding anniversary. The week before we celebrated my other set of grandparent’s 60th wedding anniversary as well.  I’m so grateful to not only have all four of my grandparents still with us but to have such wonderful examples of loving marriages in  my life.

Here are last week’s workout locations. Most of them I did in my parent’s house which was a nice change but by the end of the week I was craving the outdoors even if it meant battling the humidity.

On Monday I just did 10 minutes of light turkish get ups and mobility work since had hurt my back the previous Friday. This was the first workout in almost a year that I got to do on carpet.  No bugs. No itchy grass. So awesome!

Although my back was feeling better by Wednesday I decided to play it safe with ten more minutes of light get ups and mobility work.

Friday, I played with a fun new toy, the Ulitmate Sandbag. I’ll have a review soon.  Loving working out in my parent’s house!

Saturday I took my workout back outside. My sister and I did  a short partner rope/kettlebell intervals in the backyard. This was the first time in over a year I have worked out with someone other than Brent. It was so much fun despite the icky humidity!

Sunday –  After the anniversary party Brent and I took a walk on a nearby bike path. I didn’t want to walk in my heels so I went barefoot. Talk about some dirty and sore feet!

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 Traveling Fit appeared first on Girl Heroes.

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!

The post Kettlebell Routine – North Carolina appeared first on Girl Heroes.

Some places are just magical.

Even when you are doing a kettlebell workout.

We filmed this one at Bahai Honda State Park in the Florida Keys and so far it has been one my favorite places to workout.

My kettlebell agrees.

One evening Brent and I had the idea to exercise during sunset. It was a brilliant idea except for we decided to carry the kettlebells from our campsite to the beach. A quarter mile isn’t far until you are carrying two 12K (26lb) kettlebells in a backpack. Ouch! By the time we got to the beach I was already exhausted.

But it was worth it. If only for the photos.

Florida – Kettlebell Pyramid Circuit Workout

-Part A-
Kettlebell Clean and Press – 1, 2, 3, 4, 5, 6, 7
Kettlebell Squat- 1, 2, 3, 4, 5, 6, 7
Kettlebell Row – 1, 2, 3, 4, 5, 6, 7 (1 rep is both arms)
Single Leg Deadlift Right – 1, 2, 3, 4, 5, 6, 7
Single Leg Deadlift Left- 1, 2, 3, 4, 5, 6, 7
Down Ups- 1, 2, 3, 4, 5, 6, 7 (1 rep is both legs)

Part A is an ascending ladder which means that the first round (or set) you do 1 of each exercise. The second round you do 2, the third set 3 and so on. Using double kettlebells makes this workout quite challenging. I’d recommend beginners only go up to 5 or even just 3 (it is that tough…for me anyway…maybe you are more She-Ra) and use a single bell.

-Part B-
Kettlebell Swings – 30/30 for 7 minutes.

Set your timer to 30 seconds of work to 30 seconds of rest for 7 rounds (minutes).

Bahai Honda has been one of our favorite places we’ve gone so far. I could have stayed for months. We had so much fun visiting Key West, seeing Key deer, playing at the beach, and snorkeling. Well my family had fun snorkeling, I got really seasick. You can see more pictures of our adventure in the Florida Keys on my travel blog. It’s worth it to click through just to see how close we got to the sweet little Key deer!

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!

Check out our family’s adventures being inspired to follow you dreams at New School Nomads as we take a year long RV road trip through the United States!

The post Kettlebell Circuit Workout – Florida appeared first on Girl Heroes.

Typically, I don’t plan where I’m going to do my workouts. I just keep a kettlebell in our truck and hope for the best. Sometimes this works out great and other times….I well….end up lugging kettlebells through a muddy Longhorn pasture.

It’s all part of  being insane the adventure.

As it turns out there was a lovely spot to workout on the levee at Algiers Point in New Orleans. We left a little early on our way to the WWII museum and I did my workout in front of the skyline of one of the most fun cities in America. Then I spent the rest of my dad walking around New Orleans in dirty workout clothes. Awesome. At least it’s better than wearing a dobok around Las Vegas.

Have you ever been to New Orleans? This was my first time and I love, LOVED, it. So did my boys. We actually ended up staying an extra day. You can read about all that we did here.

Now onto the workout!

Louisiana – Full Body Kettlebell Interval Circuit

1. Alternating Kettlebell Clean and Presses
2. Alternating Kettlebell Rows
3. Alternating Kettlebell Snatches
4. Left Single Leg Kettlebell Deadlifts
5. Right Single Leg Kettlebell Deadlifts
6. Kettlebell Toss
7. Lateral Lunges with Reach
8. Hot Potato Squat
9. Kettlebell Swings

I set my gymboss for 9 rounds of 45 seconds of work to 15 seconds of rest. Repeated 1-9 twice for a total os 18 mintues excluding warm up and stretching. I typically foam roll but not after this workout. I had beignets to go eat. Kidding. Sort of.

Here are some possible suggestions for a kettlebell beginner.
– Do 30/30 intervals instead.
– Omit the clean before the press and just hand off the bell between presses.
– Swap out swings for snatches.
–Straight Reaching Single Leg Deadlifts instead of SL kettlebell deadlifts
– Goblet squats instead of potato squats.

Alrighty, we are still in Florida but are headed to Savannah, Georgia and Charleston, South Carolina. Anyone have any suggestions on what to do??? Or live there and want to hang out?

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!

Check out our family’s adventures being inspired to follow you dreams at New School Nomads as we take a year long RV road trip through the United States!

The post Louisiana – Kettlebell Circuit Workout appeared first on Girl Heroes.

I was one of those horse girls growing up. You know the girls who played with Bryer horses instead of Barbies. Did anyone else have those? I used to write I <3 Knitpicker all over my Trapperkeeper. Knitpicker was my horse. My Trapperkeeper was an organizer. Do they still makes those?

Anyway ,we spent a week on a farm in Tennessee. It was wonderful and I felt right at home with the animals. It’s one of my not-so-secret dreams to live on a small farm. The only problem is I love to travel and animals, particularly goats, and traveling don’t fit well together. I supposed I could join a circus. Maybe I could complete feats of strength with my kettlebells while the boys do tricks with our pugs? Except I’m not that strong. And the pugs are lazy. Better scratch the circus. I guess living in an RV with 3 boys, 2 pugs, and a cat is the closest thing I’ll ever get to a circus.

A real "farmer's walk"?

Anyway, while at the farm I did a kettlebell workout and hung out with some really great animals.  (The workout starts at 1:28 if you don’t want to meet the animals.)

Tennessee – Full Body Kettlebell Circuit Workout*

Circuit #1
1a. Presses – 5 each side
1b. Alternating Reverse Lunges – 10
1c. Burpees – 1 minute
Repeat 3x

Circuit #2
2a. Rows – 10 each side
2b. Goblet Squats – 10
2c. Mountain Climbers – 1 minute
Repeat 3x

Circuit #3
3a. Upright Row – 10
3b. Single Stiff Led Deadlift – 10 each side
3c. Swings – 1 minute
Repeat 3x

Upright rows aren’t normally part of my repertoire but I wanted to mix things up a little.

*I always do some mobility work for a warm up and try my best to finish with stretching and foam rolling.

We are currently in Florida and loving the warm weather. We are going to be here a few more weeks and I’m hoping to find some time to edit Alabama, Louisiana, and Mississippi. I loved the locations of all of them but especially Louisiana.

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!

Check out our family’s adventures at New School Nomads as we take a year long RV road trip through the United States!

The post Tennessee – Full Body Kettlebell Circuit Workout (and fun on the farm) appeared first on Girl Heroes.

Good thing my locations are change each week because my outfits don’t. I could only bring so many clothes with me in the RV.

I want to say right off hand that I call these Tabata intervals but since there are 4 of them I didn’t go all out each set so they aren’t true Tabata. Nevertheless this workout kicked my butt and I felt it for days. Days.

Despite the chilly weather, this was a great place to workout. The campground was nearly empty, the sound of the stream was relaxing, and my kids played on the hillside. After we filmed my workout Brent did the workout himself.

Arkansas

Interval #1
1. Push Press
2. Jump Squats

Interval #2
1. KB Toss
2.  Swings

Interval #3
1. Hot Potatoes
2. Split Lunges

Interval #4
1. Mountain Climbers
2. Russian Twist

– Each interval is 4 minutes long divided into 20 seconds of work and 10 seconds of rest which means each exercise is repeated 4 times (8 total work periods). All four intervals add up to a 16 minutes workout. I’m a math genius.  

– For the interval #1 I started with my left arm push presses and the second interval (after squats) I switched to my right arm so each side did 2 intervals each. This was plenty of work. I had considered making it double push presses but halfway through I was glad I stuck with singles.\

We were in Arkansas in December and have finally made it to warmer weather. I’m hoping this will help me get back into a workout routine as they have been…errrr…a bit spotty. That New Year’s 5X5 Challenge? Out the door. I should have made it a 3×3 challenge or skipped it altogether. At this point, I don’t need any more “challenges” in my life. Figuring out life in an RV with two kids, two dogs, and a cat is challenge enough right now.

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!

Check out our family’s adventures at New School Nomads as we take a year long RV road trip through the United States!

The post “Arkansas” Full Body (Tabata) Kettlebell Workout appeared first on Girl Heroes.