Sometimes you only have time for a 10 minute kettlebell workout.

Other times you only want to workout for 10 minutes.

My kettlebell workout in Ohio was one of those times. We filmed this workout in the middle of July when it was hot and humid and a 10 minute kettlebell workout was about all I could tolerate.

So when I only have a few minutes I want to make it count and this kettlebell workout does just that.

10 Minute Kettlebell Workout – Ohio

1. Double Press  -1
2. Down Up – 1 right, 1 left)
3. Double Row – 1
4. Push Up – 1

AMRAP (as many rounds as possible) in 10 minutes. 

“As many reps as possible”are not my favorite type of workouts.  They are popular right now but I find them too mentally and physically taxing. I prefer to use them sparingly in my workout schedule for days I only have 10 or so minutes or days I “just want to get it done.”

Do you like AMRAP workouts? What do you do when you only have 10 minutes to 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. 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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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.

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.

Beginning kettlebells can be intimidating and often, for some women, learning the swing is the most intimidating of all.

First, many women are still fearful of heavy weights being misled that lifting heavy will make them bulky. If this is you I assure you, that for the vast majority, weight training will not make you bulky. Yes, some women will build muscle easier than others (lucky them!) but most of us would have a hard time getting “bulky” if we tried. Additionally, training with just kettlebells would make it nearly impossible to get bulky.

Secondly, kettlebells by their appearance can be intimidating. Don’t  worry with practice you’ll develop an affection for your kettlebells and see them as a symbol for strength. Besides they are cute in a compact  hamster-like sort of way.

Thirdly, in my experience teaching the beginning kettlebells to women, it has not been uncommon for some beginner women to struggle with learning the swing. Specifically some women have trouble reaching a full hip extension on the swing.  (See the photos at the bottom of this post.) It’s not that they don’t have the physical capabilities. In fact, it seems to be more of an issue of feeling self-conscious and “unlady like”. If this is you, think of  the hip extension as a “hip snap” as opposed a “hip thrust”. I’ll admit “hip thrust” makes me cringe a little especially when I’m in a public park. A simple change of words seems to help some women feel more comfortable with the movement and with practice most women begin to appropriately associate the swing with power and strength.

Beginning Kettlebells is a Snap Workout

Part One

1. Military Press – 5 each arm
2. Goblet Squat – 5
3. One Arm Row – 5 each Arm
4. Split Squat  – 5 each leg
5. Push ups – 5

Repeat 3-5x

Part one is strength based alternating between upper and lower body exercises. 

Part Two

Deadlifts – 5
Swings – 10

Repeat 6x

Part Two is designed to help you work on full hip extension during the swing. As you are doing the deadlifts think about fully extending your hips (bringing them forward) as you come up. Remember this feeling when during the “hip snap” of the swing.

Here are some photos to show the difference.

Incomplete hip extension

Full hip extension

Compare the top picture to the bottom picture and notice in the top picture how my hips are not fully forward. I’m not getting the full extension. In the second photo my hips have been fully extended. You want a full extension like in the second photo.

Alright so that’s it. Just a few more beginner kettlebell workouts left for the state series! I hope this was helpful to someone. If you are feeling a little uncomfortable with the hip extension just remember beginning kettlebells is a snap!

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!

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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.

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.

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 shot this kettlebell circuit in New Castle Battery Park in Delaware on a really hot and humid day. Not my idea of an ideal workout enviroment but since we weren’t staying the night in Delaware I didn’t have much of a choice if I wanted to complete my goal of doing a kettlebell workout in every state.

Delaware was one of the original 13 colonies so keeping with my dorky-ness theme this kettlebell workout is geared towards beginners.

Kettlebell Circuit – Delaware

1. Kettlebell Swings
2. Clean and and Press (Alternating)
3. Goblet Squats
4. Rows (Alternating)
5. Reverse Lunges
6. Curl/Reach/Extension
7. Russian Twists
8. Plank

Set a timer (I use a Gymboss) for 8 minutes of 30 second work/rest intervals or whatever interval suits you best.

Repeat circuit 2-3x.

Oh and put more power in your swings than I did in this kettlebell circuit. Geez! I look like I’m half asleep!

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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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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