The total body conditioning workout to get fit—also called endurance workout or High Intensity (HI) endurance workout—will need a pair of kettlebell (or dumbbell) and a free space. Home or gym… is your choice. Generally, the HI endurance workouts are done in circuits, unlike the isolation workouts where you rest a few seconds after completing each set.
For this total body conditioning workout, you will use only kettlebells. We generally use dumbbells, barbells, medicine balls, stability balls, and other equipment but not much of kettlebells for exercising purpose.
This total body conditioning workout will be done in a circuit–#1, #2, #3 one after the other without rest. After you complete #3, rest for 30 sec, and again repeat #1, #2, #3. When you finish all the 6 to 8 circuit, then do #4. This #4 exercise will be the undoing—you have to bear the after-burn to get fit.
As usual, you must do warm up and cool down stretches, 3-5 minutes each. Start the total body conditioning workout with light weights—it is never necessary to always work out with heavy weights. Well, if you can lift heavy weights, it is fine.
The total body conditioning workout to get fit are as follows:
Total Body Conditioning Workout #1: Double Kettlebell Swing
Hold the pair of kettlebell together; make sure you do not lose the balance there. The hands should come up little higher than the shoulder level as shown in the video. Take your time and do it in proper form and posture.
Total Body Conditioning Workout #2: Double Kettlebell High Pull
Do not try to hurry and finish the double kettlebell high pull. Take your time and do it in proper form and posture as shown in the video.
Total Body Conditioning Workout #3: Double Kettlebell Half Snatch
Do not try to hurry and finish the double kettlebell half snatch. Take your time and do it in proper form and posture as shown in the video.
Complete 6 TO 8 Circuit of the above three total body conditioning workout. Do the following after you finish the last circuit:
Total Body Conditioning Workout #4: Double Kettlebell Clean and Jerk
(8 reps x 4 — rest for about 20 sec after you finish one 8 rep set)
Do not try to hurry and finish the double kettlebell clean and jerk. Take your time and do it in proper form and posture as shown in the video.
You must give this kettlebell total body conditioning workout a try. You can either do this—2 times a week—as main workout or after your cardio or strength/weight training. Keep a good grip on the kettlebells; you don’t want to hurt anyone or yourself, right?
For Health and Fitness Consultation, Reach Us.
All the best.