A Merry Rogue

One working Dad's journey to find "healthy".

Tuesday, January 24, 2012

My Kettlebell Workout

I've had a few questions in regards to my workouts so I thought that I share them here in more detail.

The Kettlebell workout (which I have been posting as Kettle Bell) is a workout program that has always intrigued me but most gyms that I have been at didn't have them or I didn't know enough about them.  When I finally came across a gym that had them I figured I would give them a shot.  The more I used them, the more I loved them.  The only problem was that the gym I was at only had a wall chart depicting a few exercises and most were just variations on each other.  I wanted more than that, as well as heavier weights.  This gym was a little over protective of certain equipment and locked up the heavier KettleBells.  

Luckily for me, the new gym that I go to has a set from 10lbs all the way up to 45lbs.  Seeing this upon starting to workout there I was inspired to look up and research more exercises.  The result you see below is the Kettlebell workout that I did this morning.  I perform this workout each Tuesday & Thursday.

Tuesday, 01/24/2012 - KettleBell Workout
During the first week, which was a 3x10 week, I did two sets of 10 for each exercise.  This week I did 3x5 being that this week is a 5x5 week for the weight lifting.  I perform the exercises in an almost superset fashion.  I do each exercise's first set and go down the list before moving onto the second set and so on.  

There are a few exercises that probably bear some explaining.  All other exercises can be Googled to find more information.

Bent Over Pec Swing
The "Bent-over Pec Row" is something I created for my weights workout using dumbbells.  Due to issues with my right shoulder, working my pecs can be a challenge.  Basically you place your left hand on the end of a bench, low table or something similar and bend over.  Holding a dumbbell in your right hand you start out and to your right then pull the weight to your left just outside your left armpit.  Then switch and repeat for the left.  The "Swing" was added for the Kettlebell workout.  The added swing into the movement engages your core

The reason this exercise is grayed out is because it will not be performed until week 4 of my workout plan.  Week 1-3 has enough exercises on the weight lifting days for the pecs.

Bent Over Lat Fly
This is the same concept as the dumbbell version of this exercise with the only difference being that you do one side at a time rather than both.  Using the same position as the Bent Over Pec Swing, you move the weight in the opposite direction.  I usually have this one grayed out, but tossed it in today for some reason.

Pendulum Swing
Pretty much the same thing as a Side Lateral Raise, just with a swing added and alternating right then left.

The Last Two
The Side Lunge to Shelf and the Get Ups are grayed out because they are optional.  Most of the exercises in this routine engage the core muscles where these two focus on them.  Sometimes my low back feels great and I can do them, other times . . . not so much.

So there you have it, my Kettlebell workout.  Look for a description of my weight workout . . . sometime in the future.

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