Kettlebell Series: Cardio

Kylie from Rich Souls Co. demonstrates a cardio kettlebell routine that can be done anywhere.

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January 4, 2018

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Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.

For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.

For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.

For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.

The exercises featured in this video are:

Squat into a High Plank Burpee

  • Begin with your feet shoulder-width apart, toes pointed slightly outward, core engaged, shoulders back, holding the kettlebell in both hands, arms fully extended in front.
  • Bend at the knees and hinge at the hips into a squat.
  • Place the kettlebell on the floor in front of you and hop your feet backward into a high plank position, core engaged and back flat.
  • Quickly hop your feet back forward toward your hands, landing feet shoulder-width apart. Sit into a squat position, core engaged, chest up, shoulders back.
  • Grab onto the kettlebell, squeeze your glutes, and stand.
  • For a modified version, step your feet forward and backward instead of hopping.
  • Repeat continuously for 60 seconds.

Box Shuffle

  • Place kettlebell on the ground in front of you.
  • Shuffle around the kettlebell as if you’re moving along an imaginary square around the kettlebell.
  • Continue in the same direction for 30 seconds, then switch directions and continue for the remaining 30 seconds.

Weighted Squat Jump

  • Begin standing with feet shoulder-width apart, toes pointed slightly outward, core engaged, shoulders back, and kettlebell held at chest level close to the body.
  • Bend at the knees and hinge at the hips into a squat, then squeeze your glutes and explode up and off the ground.
  • Land softly and maintain control of your body as you back down to a squatting position.
  • For a modified version, squat then come up onto your toes instead of leaving the ground.
  • Continue for 60 seconds.

High Knees with a Twist

  • Begin standing with feet shoulder-width apart, core engaged, shoulders back, and kettlebell held at chest level close to the body.
  • Drive one knee forward and up while twisting your torso toward the side of the leg that’s in motion.
  • Quickly plant your foot and drive the opposite knee forward and up while twisting your torso toward the leg in motion.
  • For a modified version, march your knees at a comfortable pace.
  • Continue for 60 seconds.

Plank Walk with Mountain Climbers

  • Place the kettlebell on the ground in front of you.
  • Begin on one side of the kettlebell in a high plank position, back flat, core engaged.
  • Walk over or around the kettlebell to the opposite side.
  • Once there, hold your plank. Then begin to drive your knees up toward your chest one at a time.
  • Count to 5 as you switch from knee to knee. Stop and hold after 5.
  • Ensuring that your core is engaged and back remains flat, walk over or around the kettlebell to the opposite side and repeat the mountain climber for another 5 repetitions.
  • Continue for 60 seconds.

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