Cardio with Weights Workout at Home

Thought I'd let you in on a little secret I was introduced to over 14 years ago.  A kettlebell.

What the heck is a kettlebell?
 

Kettlebells engage your muscles with momentum which you control. A kettlebell’s handle is meant to rotate as an axle inside your grip. One of the reasons kettlebell workouts are effective is that your body has to respond to and counterbalance a kettlebell’s independent momentum. 

It’s a much different feeling than lifting barbells, which isolate different muscle groups. Using a kettlebell may feel a little awkward at first, but start slow to get the hang of it.  Plus you only need one to get a workout in!

As we know keeping physically active is key to a healthy lifestyle, we don't need to spend hours at the gym to get major benefits, and it's best to check with your doctor before you start a new exercise routine if you have health conditions.

Here's the rundown on 3 ways to use a kettlebell.

1. The Kettlebell Deadlift

• Start with your feet hip-distance apart and your kettlebell on the ground in front of your toes.
• Hinge at your hips, pushing out your backside, and try to minimize the bend in your knees.
• Grab the kettlebell handle by the corners and start your return to a standing position. As you straighten your body, power that lift through your glutes (not your back!).
• Don’t bend your arms. This exercise is for your backside and hamstrings.
• Keeping a grip on the handles of your kettlebell, repeat the hinge-and-extend motion. Focus on keeping your back flat and your shoulders pulled down and back.

2. Goblet Clean

• Start again with feet at hip-distance and the kettlebell slightly in front of your toes.
• Squat down and grab the kettlebell by the corners. Your palms should be facing your legs.
• Get ready to use the muscles in your legs and glutes to power yourself to a standing position. As you lift, you’re going to use that momentum to change your grip.
• Drop your elbows toward your hips. As your elbows drop, slide your palms to the horns (close to the ball) and power up from the squat.
• The kettlebell should be by your chest at the top of this motion. It should look like you’re holding a goblet, of course!
• When you repeat the exercise, dropping back into your squat, slide your grip back to the corners.

3. Kettlebell Swings

• Start again in your deadlift position.
• Hinge at your hips and reach forward to grab your kettlebell by the handle. Hike the kettlebell into the backswing position.
• Hinging at your hips, swing the kettlebell from just behind the upper thighs up to your shoulders. You won’t be setting the kettlebell back on the floor.
• Power the movement by thrusting through your hamstrings and glutes instead of lifting with your shoulders. Keep the momentum going.
• This can be done by holding the kettlebell with both hands or rotate between hands.

Once you’re comfortable with these exercises, why not combine them into a quick workout? Do each exercise for 30 seconds with a 15 second rest in between. Repeat for two rounds and you’ve got a great workout in less than eight minutes. 

Now if you like to watch instead this is a great starter routine.  It will get your heart racing so if you have to take a break during it, just walk in place till you are ready to pick up the routine again.  Also, if you are just introducing weights it's ok to do less reps and just walk in place while you wait for the next rotation.

Then the Aches & Pains

With warmer temps we get more active & doing activities we haven't done in awhile.
 
If you're looking for some natural remedies here are a few suggestions.

• Natural alternative to icy hot / bengay, check out Recovery Balm.
• Inflammation of joints a struggle, check out Revival Balm.
• Feet in rough shape or want to prevent blisters, check out Soothing Balm.
• Or just get Mother Nature's First Aid Kit, Healing Stick Pack.

Are you thinking a slower pace?

Perhaps you'd prefer a more relaxing routine to stretch things out, check out this previous blog post with some beginner yoga positions.

When all else fails, just walk it out!  The very best thing for health is getting outside and walking for 30 minutes amongst mother nature.  But when you can't get outside check out these inside walking options.

Curious about the top fitness gadgets?

Pop on over to read this previous blog post.

And if you haven't yet be sure to check out this Play List. 

To keep the healthy going, here's a not so delightful read but very informative to get your home healthier.


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