Kettlebell Fun!

A core, endurance, and strength chipper

Team! 
The Kettlebell is one of my favorites pieces of fitness equipment! It is relatively small and inexpensive, takes up little space and you can do so many things with it, targeting a wide variety of muscle groups. You can swing it, squat with it, lunge with it, carry it in different positions - and the list goes on! Today we have a "chipper" that will work your core and lower-body strength alternating with cardio segments to get your heart beating and blood flowing! As always, there are options for all fitness levels and equipment availability. 

Last but not least, check today's exciting announcement in Housekeeping! Navigate Menopause course sign up launches today! 
Enjoy! 
-Carla

Today’s workout was taken from the CrossFit WOD archives (Workout 240113) and modified for all fitness levels and equipment availability.

Why do this workout? The benefits for midlife women include building muscle strength and mass for healthy glucose management, mobility, and vitality; weight-bearing for bone health; core strengthening to protect the joints, and cardiovascular segments to stimulate the all-mighty heart and lungs!

Warm Up

Run, bike, or row for 5 minutes. Each minute: :50 easy and :10 hard/fast. If you choose the up-down option, perform 20 easy-paced repetitions

Movement Practice

Select your movement options for the workout and practice 30 seconds of each movement in the sequence of the workout below at a low-intensity pace. Select a kettlebell or dumbbell that you can confidently perform 15 repetitions unbroken. Use that same kettlebell/dumbbell for the walking lunges. Alternatively, you can omit the weight for the lunges.

Movement Demo Videos:

• Up-Down

• Kettlebell Swing (Beginner/Intermediate: Swing to eye level. Advanced: Swing to the overhead position)

• Dumbbell Swing

• Walking Lunge - Perform the walking lunge holding the dumbbell/kettlebell to your chest like a “goblet”. An alternative is to omit the additional weight and perform the lunge with body weight only.

Workout

Perform each movement in sequence until you have completed all 5 segments. Move at a steady pace breaking up sets as needed to maintain movement efficiency without tapping out too early!

For Time

• 800-meter run

• 60 kettlebell swings

• 400-meter run

• 60 kettlebell walking lunges

• 800-meter run

Movement options:

If running is not accessible to you, rowing (same distance as prescribed) and stationary bike (double the prescribed distance) may be substituted.

If no equipment, substitute 40 up-downs for the 800m run and 20 up-downs for the 400m run.

If this volume of repetitions is not accessible to you or you are a beginner, cut all repetitions in half.

If you do not have a kettlebell, substitute a dumbbell.

Cool Down

The high volume of swings in this workout puts your hamstrings and posterior chain to work! Show your hard-working body some love with this 15-Min Deep Stretch & Release for Hips & Hamstrings.

Recovery during this stage of life is critically important! So PLEASE #dontskiptheyoga

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Housekeeping…..

I am so thrilled to announce the launch of my latest course contribution, Navigate Menopause with my friends and colleagues at Feisty! This AWESOME course dispels the confusion and busts the myths surrounding menopause and gives you the tools you need to empower yourself to take your menopause experience into your own hands.

ENROLLMENT STARTS MONDAY JANUARY 22nd! Click HERE to sign up! Space is limited and will be closed once course capacity has been reached.