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

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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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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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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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I’m writing my next thirteen kettlebell workouts with beginners in mind. You’ll see lots of presses, squats, cleans, rows, and, of course, swings.

Why the next thirteen? Because I’m a nerd. Because I’m easily entertained. Because we are going to be traveling through the original 13 colonies and just like the colonist had to start somewhere so does the beginner girevik. Combining history, travel, and kettlebells. I bet you won’t find another fitness blog that does that.

Of course, if you are more advanced you can always swap out more difficult progressions, pick up a heavier kettlebell, or do more rounds. Or if you are brand new to exercise you can skip kettlebells all together and find a trainer who can teach you the basic some basic movement patterns. If that isn’t an option you could stick with bodyweight/mobility exercises to build up some core strength. Then come back later. Or if you insist, use a light kettlebell and do less rounds.

We filmed this workout in a little tiny town in Georgia called Glenwood. By chance, we came across this quiet campground and it was so peaceful we decided to stay awhile.

The sunset the night before we filmed the workout was beautiful. A nasty storm followed. Fun times in the RV.

Anyway onto the workout.

Kettlebell Workout for Beginners – Georgia

1. Squats – 5-8
2. Single Kettlebell Bear Crawl* – Find a length you feel comfortable walking. I crawled about 100 feet
3. Presses – 5-8 Each Arm
4. Overhead Walk Right** – Find a length you feel comfortable walking. I walked about 150 feet.
5. Swings – 20
6. Overhead Walk Left – Again find a length you feel comfortable.
7. Rows – 5-10 Each Arm

Repeat 3-7 times.

This kettlebell workout travels back and forth. Start at point A with squats. Bear crawl to point B. Then do presses followed by an overhead walk back to point A for swings and so on. 

If you don’t have a long length to walk you could always set a timer for about 30 seconds and walk around your house or back in forth in your backyard.

*If you are unable to hold a plank for 30 seconds skip the bear crawl and work on a basic plank.

**Keep our core tight (abs braced) and shoulder blade down as if you are tucking it into your back pocket.

All right that’s it! Have a great weekend!!!

Hugs and High Fives,
Jenn

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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!

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