Last updated on November 23rd, 2018
At Home Kettlebell Workout
Weights are a mamas best friend- ok, perhaps not her bestest friend but they should be! If you haven’t already read up on why mamas need muscle, do it, do it now. The problem with this requirement though, is that muscle takes a bit of work and most mamas don’t exactly have time to hit the gym all too consistently!
While I am a heavy weight lifter at heart, I can’t deny the awesomeness that is at home workouts. Seriously.
If you’re a mom, chances are time is a bit limited between diapers, feeding, sanity, Netflix and all around chaos. So making it to the gym and upping your fitness level seems like a lot.
At home workouts really just save you a bunch of time and keep you consistent to your goals (read more about that consistency here). And it’s consistency you need if you’re looking to boost your fitness level. But that doesn’t mean you always need to be in a gym…
So back to working out at home.
There’s a lot of ways to go about at home workouts (and training styles in general!), however so many people believe that they involve a lot of high intensity, jumping insanity.
Not that there’s anything wrong with at home interval training or plyometrics (jumping) I just like to remind people that there are other options 😉
Actually, I hate interval plyometric workouts personally and think that they come off as extremely intimidating for anyone just looking to get more fit and strong. They’re not the only workout that’s going to get you to your goals.There's more ways to workout at home than plyometric (jumping) interval training. Check out this kettlebell workoutClick To Tweet
Plus, if you’re a new mom, jumping type workouts shouldn’t really be in your game plan anyways. Or if you’re a beginner.
Okay, back to the point. Working out at home makes life simple- and who doesn’t need more simplicity??
And while bodyweight training is pretty awesome, adding some external resistance (like kettlebells) into your programs helps stimulate your body in all new ways as well as improve your strength.
While you can easily use a dumbbell for this workout, I went with a single kettlebell. This is mainly because while most people may not have a full rack of dumbbells, it’s pretty easy and space efficient to have just one kettlebell handy to rock!
I snag a lot of my equipment from Pro Source and if you use code “mamabear15” you’ll save fifteen percent on the best price on the site.. win!
Now onto the workout. This workout involves both a superset (two exercises back to back) to fatigue and grow your muscles as well as a tri-set (three exercises back to back or a mini circuit) to get your heart rate up.
Another fun aspect about this kettlebell workout and only using one bell is that you can move through the exercises pretty quickly. Not only is this time efficient but it allows you to work a bit of endurance muscle wise.
This kettlebell workout is a great one because it’s quick but efficient (ain’t no mama got time to mess around)
A1. Goblet Squat With Parlof Press 8-10
A2.KB Shoulder Press 8-10
Perform for a total of 3 sets
B1.KB Romanian Deadlift 10
B2. KB Single Arm Row 8-10
B3.Singl Leg Glute Bridge 12
Perform for a total of 2-3 sets
Remember to rest briefly between sets and swig some water to stay hydrated.
If you’re not sure what the exercises look like or you need a bit of a demo on how this kettlebell workout is supposed to go, check out this video below. Fair warning, my two year old decided to make an appearance and proceeded to scream “yell loud” very nicely 😛
This workout shouldn’t take you long. But it does hit every major muscle group with a nice emphasis on my favorite: the posterior chain.
The biggest point I can make when it comes to working out with any resistance is to never sacrifice form for reps and always ensure you’re all really focusing on your mind muscle contraction. The quality of your reps matter.
Don’t Forget To Pin This At Home Kettlebell Workout
At home workouts don’t have to be plyometric or interval based. They can be slightly slower paced with a focus on contraction and quality. This kettlebell workout uses only one weight, is easy to follow and hits every major muscle group. It’s perfect for busy moms during nap time or just those days when you’ve no time to travel to the gym.
Quick Tip: My go-to store for equipment is Pro Source! They have awesome gear at fair prices.. plus, if you use the code “mamabear15” you save fifteen percent on the best price on the site – win!