Veterans Day Kettlebell Workouts
On Veterans Day, we salute the brave men and women this holiday aims to recognize. One way you can honor these heroes is by incorporating some military-style exercise routines into your daily workout.
Kettlebell Swings
We are starting with one of our favorite kettlebell exercises! The kettlebell swing will help you gain muscle endurance, solid glutes, more flexible hips, and a core of steel.
Start with a kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bending slightly at the knees and hinging at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Next, drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the bell return between your legs and repeat the move.
Kettlebell Push-Up
If you thought regular push-ups were challenging, just wait! The kettlebell push-up is a variant of the traditional push-up where you hold onto a kettlebell instead of keeping your hands on the floor. This form of push-up requires additional abdominal, shoulder, and chest strength.
Place the kettlebell down on the mat. Come into a plank position with your hands holding onto the kettlebell. Bend your arms to lower yourself down towards the ground in a push-up. Then, push back up to the plank position and repeat.
Goblet Squats
Hunker down! It's time to target your quads, glutes, and hamstrings with the goblet squat.
Stand with your feet positioned just a little wider than your shoulders. Hold a kettlebell against your chest, with your elbows tucked in as if you're holding a goblet. Then, sink into a squat, keep your elbows inside the line of your knees, and the heels of your feet flat on the ground. Go as low as you can in this position, then come back up, pushing through your heels.
Burpees
Burpees are the exercise everyone loves to hate! Turning your body into the best piece of workout equipment ever, this exercise is essentially the combination of a squat thrust and a squat jump - and sometimes, a push-up.
Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. From the standing position, move into a squat, moving your hands down with your hips as you prepare to jump back into a plank. Jump your feet back to softly land on the balls of your feet in a plank position. Kick your workout up a notch and add a push-up in the mix. Then, jump your feet back in toward your hands and press yourself back up into a full squat jump with your arms overhead. Focus on a soft landing.
Modification: Instead of jumping down into the plank and push-up position, simply take a step back and lower yourself down with control.
Farmer Carry
Get ready for your muscles to say E-I-E-I-OW! The farmer carry is a powerhouse whole-body exercise.
Pick up a pair of dumbbells or kettlebells in each hand. Stand tall with dumbbells out to the sides a couple of inches -- do not let the weight touch your legs! Look straight ahead and pinch your shoulder blades back slightly. Keep your core tight and walk slowly with small steps for a set distance or time length.
Kettlebell Plank & Drag
What better way to finish out a kettlebell workout than with a twist on the classic plank?
Get into a high plank position and place a kettlebell behind your right hand. While keeping your chest and hips as still as possible, reach the left hand under your torso, grab the kettlebell and drag over to the other side. Return your left hand to the floor, and repeat by reaching the right hand under to grab and drag the kettlebell back to the right side. Make sure you don't rotate your body as you reach and pull the kettlebell from one side to the other.
Sweat for a vet today and honor the sacrifices these brave men and women have made for our freedoms. Sign up for a free fitness consultation with a certified kettlebell trainer at F3 Wellness Connections to learn more about kettlebell workouts and get the best results. We're the experts at what we do, and we're here to teach you how to train with a kettlebell safely, effectively, and with the best results.