Hi everyone,
Today I did my workout for the first time with Bozenka. Bozenka is my new 8kg kettlebell. I heard that when you get a new kettlebell you are suppose to give it a name. Frederick called his new 16kg kettlebell Karel. I am new to kettlebells, but I am already hooked and I like the variety and challenge that they bring. I think that kettlebells are also way cooler and more practical than dumbbells. You don’t need to have a whole set of kettlebells. You can do tons of exercises with just one. If you are interested in looking at kettlebell training I highly suggest visiting DragonDoor.com.
Todays workout is a time challenge, so you will need a timer. I am using my cool Gymboss Interval Timer as usual. Your goal is to complete this workout as fast as you can while maintaining proper form and technique for each exercise. Remember that if your form goes south, you should stop completely or take a break until you are able to continue properly.
The workout looks like this:
1. Kettlebell swing – 20 reps (or alternative exercise for those who don’t have a kettlebell, example: Jump Squats)
2. One leg Elevated Push Ups – 5 reps on each leg
3. Kettlebell swing – 20 reps
4. Side Plank Lift – 5 reps on each side
5. Kettlebell swing – 20 reps
6. Turkish Get Up – 3 reps on each side
7. Kettlebell Swing – 20 reps
I completed 3 rounds and it was enough for me :)
Kettlebell Swing – push your hips back, keep your back straight, weight is on your heels.
Explode your hips forward locking your knees. Squeeze your glutes tight as you thrust your hips forward. All the power should come from your hips. You are not swinging the kettlebell with your arms.
One Leg Elevated Push Up – Get into a plank and put one foot up on a chair or other elevated platform behind you. Raise the other leg up and keep it in the air. Bent your elbows and lower your upper body down towards the floor while keeping the entire body tight and in one line.
Push your body back up extending your arms. Your body has to move as one unit. Don’t arch your back and don’t push your hips up.
Side Plank Lift – Get into the Side Plank position and raise the front leg up and then bending the knee, touch the floor behind you with your foot as shown. Reverse the movement and return to the starting position. This is one rep. It is important to be tensing every muscle in your body for optimal results and to maintain proper form. Keep your body in one line, try not to rotate your shoulders and hips.
Turkish Get Up with Kettlebell – Grab the kettlebell with both hands and anchor it off of your bicep.
Tighten every muscle in your arm and the muscles in and around your armpit. Squeeze your abs as well and drive the kettlebell up extending your arm. Keep your eyes on the kettlebell at all times.
Rotate your body to the side from where you can position yourself into a squat. Keep your arm extended and your eyes locked on the kettlebell.
Get into a squat keeping your arm extended and eyes on the kettlebell. Your weight should be on your heels, your back straight and your toes and knees pointed slightly outwards.
Push off of your heels driving the kettlebell and your extended arm towards the sky. Reverse the movement keeping everything controlled. Do not collapse on the way down.
Hey Zuzana, love the idea of naming the Kettlebell. You say you only need one Kettlebell, but that will only be at the start. You’ll find you will progress very quickly (especially with the swings) and you will soon need a heavier one to get the same effect. Also for front squats, lunges, high pulls and even snatches. I started off with 8kg and I’m now using 16kg for swings, but mostly 12kg for everything.
Where did you get the idea for using kettlebells now? I’m surprised you haven’t used them before.
Zuzana, I’m here, I’m here!! Please don’t throw your kettle bell through my computer screen (or my boyfriends computer in this case)
Wow this workout looks very intense. I don’t have a kettle bell at this stage but plan to get one after I’ve settled in my new place. Can you tell me what is the weight of the kettle bell you used? And did you find it heavy enough or too heavy?
I’m really excited to try kettle bell workouts. Keep ‘em coming!
Dee
Aussie Aussie Aussie, Kettle Bell, Kettle Bell, put on the Kettle!
I have 8kg kettlebell which I think is perfect for me. Anything more than that would be too heavy I think.
Very impressive workout!!!
Although I started doing your workouts only one month ago, I can already see improvement in my endurance, agility, strength and some physical changes too. And the best thing is, that I enjoy the workouts so much. I am addicted already. And thanks to you, I have bought …exercise mat, pull up bar, gloves, jump rope, timer and now it’s time for a kettlebell :).
My boyfriend is very impressed with my dedication.
I hope you will never stop doing these videos.
“Z celého srdce děkuji” x
I am sooo glad you are using kettlebells :))
That turkish get up looked so evil, I could almost feel it.
look forward to trying this out.
Hey Zuzana
How do you like the kettlebell pump? They make you feel invincible right? I’ve been using them for about 2 years and I love them! They are truly an all round tool for your workouts.
I started using them after my boyfriend told me how they work muscles you forgot you had and were a great source of cardio too. After 2 weeks, I was visibly smaller and toned. The fun began when I started inventing my workouts mixing in kb (kettle bell) with other things.
Good luck with future workouts! It’s great to see a strong woman inspiring others. This site is a great source of ideas!
Hi Zuz and Fred! My previous comment has been awaiting moderation since 4 days, so I’ll just ask my question again:
It is common to hear people saying that you shouldn’t eat carbs in the evening because it will turn into fat. I would like to have your opinion on this, please. Do YOU eat carbs after 5 pm? Thank you very much.
I hope you will feel better soon. Take care!
At the risk of replying to too many posts, I will try to answer your question Joanne. I think it dosent matter what you eat or when you eat it. Its just a matter of calories in versus calories out.
Thank you for your answer, Michelle! I tend to think like you, but it is so frequent to hear that carbs are bad that I started doubting…
Great workout! I think it’s great that you have included KB in your workout. I have a few and love working out with them. I don’t think the 8 kg is going to be a challenge for you for long. I was told that as a woman I should start with a 12 kg bell, which I did. I’ve seen some variations of the Turkish Get Up, never your version though. It looks a little weird to me. Anyway, congrats for your Bozenka. I didn’t know I was supposed to name my bells :-) Do you know if it matters if they get gender specific names?
Hi Zuzana. I’ve been watching your workouts for few some time, but never felt strong enought to try them myself untill today haha. I did it in 35 minutes, but i’m still proud of myself. I’m afraind i’m not that strong yet so i had to make some changes… Side Plank Lift- i coundnt do them standing on strainght arm, so i did put my elbow down on the floor and could only do normal Push Ups, not One Leg Elevated Push Up…Anyway thanx for the vidio, i hope one day i will be able to do it all like you do=)
You did the right thing. It is great that you didn’t get discouraged and instead you have modified the exercises that were too challenging for you and that is the right approach. Keep going.
love that you have added a kettlebell to your workouts, I am hooked on them also! great form for a newbie too :)
Bożenka is super;)