This workout was done in about 20 minutes, which was pretty much the only break we got from rain the other day. But, there's no bad weather, there's just poor preparation–wrong clothes or wrong mindset!
It's been rainy over here, so more workouts than usually have happened inside.
If it's raining, or even snowing where you are, you can easily do also today's workout inside, as it doesn't require much space. I just prefer the outdoors, and was luckily able to finish this one just before it started pouring… and it didn't stop until the next day.
Here’s what you need for this workout:
Kettlebell(s). If you have two kettlebells available, that's great. You can use medium to heavy for the first three exercises–Deadlift + High Pull, Swings and Goblet Squats, and heavier for Deadlifts. I used 35 lbs kettlebell for the first three and 60 lbs for the last exercise.
This workout will take you about 20 minutes, depending on how fast you move and how many breaks you need.
Inside or out–up to you! But if there's not thunder, lightning and pouring rain (or freezing temps and snow!), outside is better any time, IMO.
This is a quiet workout that you can do without bothering anyone. If you're working out inside, you may want to use a mat for deadlift exercises where you put the weight down between the reps. That way the workout is even quieter and also doesn't ruin your floor.
You’ll be doing five rounds of four exercises, all with a kettlebell(s).
See how one round of the workout looks like:
Here’s How to Do the Exercises:
Deadlift High Pulls
Position your feet in a wide stance and place the kettlebell between your feet. Bend your knees slightly, but don't squat. Keep the back strong and flat and core engaged, chest open and head up. Push the hips back and bend the knees just enough to be able to reach the kettlebell with both hands.
Lift the kettlebell all the way up. Be sure that it moves as close to your body as possible. At the top position, your elbows are wide and kettlebell about at your eye level.
Stand up tall, feet about hip-width apart, kettlebell between the heels. Keep the core tight, but don't suck the stomach in. Try to keep it neutral. Pick up the bell, keeping your back straight then swing the weight back between your legs. Swing up, powerfully pushing the hips forward, and extend the knees and hips. Let the bell swing up to your shoulder level. Swing it back between the legs.
Find the detailed description for kettlebell swings here.
Stand with your legs about shoulder or hip-width apart. The foot positioning can be slightly different for everyone–your toes can point directly forward or they can turned slightly out. The important thing is that when you squat, your knees should exactly follow the direction of your toes.
The kettlebell is between your feet. Lift the kettlebell up and hold it against your chest. Keep the knees stable (don't let them turn in), core strong, and do a squat. Push yourself back up to your starting position. Again, keep the knees stable and exactly in line with the toes.
Position your feet in a hip-width stance and place the kettlebell between your feet. Bend your knees slightly, but don't squat. Keep the back strong and flat and core engaged, chest open and head up. Push the hips back and bend the knees just enough to be able to reach the kettlebell with both hands.
Extend the knees and hips and keep the arms straight. Repeat.
This is another workout that you'll finish in around 20 minutes, and definitely under 30 minutes. Check out the video, give it a try and if you did the workout, let me know how you liked it.
What kind of workouts or exercise tutorials would you like to see on Urban Jane?
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