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Spice Up Your Routine with A Kettlebell Workout

It is officially the time of year when even the best of us start to fall off the New Year’s resolution bandwagon. Don’t worry. We had Coach Doug, the owner of Belmont based Rise Above Performance Training put together a routine sure to motivate you and get you back in the spirit of start.

Snag a kettlebell, check out his recommendations below, and share your fitness journey with us on Instagram @prometheus_apartments. 

The Moves
Start with these four moves, using a kettlebell you feel comfortable with. Take a peek at the video for an explanation of each.
  • Goblet Squat
  • One-Arm Row
  • Two-Arm Swing
  • Floor Pull Over

The Circuit
Depending on what you’re looking for in your workout, you can shape the structure to suit your needs. Try the different variations below to support your individual goals. 

Static Reps
Keep it simple and focus primarily on strength and technique building by choosing the repetition range you want to work in.

Perform a set or 10 repetitions of one exercise, rest 30-60 seconds and repeat for 3-4 sets and then move on to the next exercise.

Strength Ladder
Repetition ladders are a fun way to get your volume in. Start with the first exercises and perform the number of repetitions you have decided, then move directly into the second exercise. You can structure your workout a few ways:

Ascending – Increase the number of repetitions each set. First set: 5 repetitions of each exercise, rest, then perform 8 repetitions until you reach your desired maximum repetitions.

Descending – Decrease the number of repetitions each set. First set: 15 repetitions of each exercise, rest, then perform 12 repetitions until you reach your desired low repetitions.

Ascending to Descending – Start with low repetitions; reach a peak and then go down in repetitions until you are back where you started.

Endurance Circuit
Set your phone for a time interval and perform the exercises. I like a 2:1 ratio of work to rest, like 30 seconds of work followed by 15 seconds of rest. After all exercises are done; rest 1-3 minutes and perform again for the desired number of rounds.

See you at the gym!