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199-kettlebell workout tips

The days are short and energy is low when it’s already dark when you leave work. Many of your events are going on in the evening. Despite your best intentions, when you’re tired and in a hurry it’s easy to skip the gym.



If you work out in the morning, no one can take it away from you. It’s done. It’s no longer a worry. You’ll feel better, you’re more alert and less dependent on your morning dose of caffeine to clear the fog.

I’m not asking you to get up an hour earlier. Instead, can you give me just 10 or 20 minutes? The following Kettlebell circuit can be done quickly, get your heart rate up and work all your major muscle groups. It’s short and sweet but highly effective and high intensity.  Warm up with some walking and/or light jogging in place for 2-3 minutes. Set your Gymboss Interval Timer for 6 intervals of 45 seconds of work and 15 seconds of rest. Do the following 6 exercises in the order listed, one per 45 second interval:


Double Arm Kettlebell Swings
Push ups
Alternating Single Arm Kettlebell Swings
Upright Rows (holding Kettlebell by the horns)
Alternating Offload Reverse Lunges (Kettlebell in rack position on one side, lunging back with the opposite leg)
Burpees aka Squat Thrusts
If all you can spare is 10 minutes, then stretch and you’re done. If you can give me 20 minutes, then rest 2 minutes and repeat before stretching. Mission accomplished.

Now you are free to do what you need to do. Just don’t use it as an excuse to be sedentary for the rest of the day. Move as much as you can through out your daily activities. Every step counts so keep adding them into your daily routine!


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