I Lost My Sneakers

Seriously…I have no idea where they could be.

I wore them to and from the gym last Friday and sometime between then and now, they up and walked away.

And although barefoot running is all the rage right now too (for good reason), I can’t go to the gym and run barefoot on the treadmill or go in the weights area with no shoes because I’m pretty sure that’s against gym policy. Read:

“Closed-toe athletic shoes must be worn at all times on the courts and in the fitness and exercise areas.”

Damn.

In lieu of my sneaker-less dilemma, I’ve been forced to do more kettlebell workouts this week, simply because I can sneak into one of group exercise rooms and do them barefoot without anyone yelling at me to put some shoes on.

So, for now, kettlebells it is. And it’s kicking my ass. I’m actually sore today!

In celebration, I wanted to share a few videos with those of you who might be interested in the good old KBs, but have no idea what to do with them, or for those that are looking for something new to spice up your routine.

Without further adieu:

Video 1:
Kettlebell Basics with Steve Cotter

This guy is insane. Anyone that can do a double-snatch with any kettlebell is awesome, let alone the ludicrous amount of weight he’s using.

Anyway, I like this video because it focuses on the four basic kettlebell movements: swing, snatch, clean, and overhead press. These four exercises alone will kick your ass. Don’t believe me? Go ahead and try it. One 30-60 second set of each, 3-4 times through, one minute rest after each circuit. You’ll be dying.

Video 2:
5×5 Finisher

This is an awesome way to finish up any strength training workout:
5 snatches
5 cleans
5 squats
5 overhead presses
5 lunges
(rest 1 minute)
Repeat on the other side of your body

I did this the other day after 40 minutes of regular lifting combined with some kettlebell circuits. Five minutes of this had me sweating more than those 40 minutes did. And I was only using a 12 kg KB. (Green, for you colored-oriented folk.)

This can also be a great workout if you’re really pressed for time. 2 or 3 times through and your heart rate will be through the roof.

Video 3:
Finally, the Kettlebell Meltdown 300 Workout

Not for the faint of heart:
25 V-ups
50 snatches
25 push ups
50 swings
50 burpees
50 clean and press
50 mountain climbers

All in a row, as fast as you can.

Amazing workout, but only for people who are already in good shape, and are comfortable with kettlebells. The guy in this video finished in 11 minutes and 16 seconds using a 24 kg bell. That’s almost 53 pounds he was swinging around. I know– he make sit look easy. Jerk.

So, resolutioners, if you’re looking to get in shape, do it right. Skip the treadmill and stationary weight machines. Please. Believe me when I say, those won’t do anything for your overall health and fitness. If you don’t believe me, read this post, “Resolve to move BETTER”, written by one of the people who introduced me to the glory of kettlebells. What she says is true.

But, before you trot down to the gym and start swinging around a bell like a bat out of hell, always have a certified (preferably RKC or AOS) trainer show you how to use them first. While KBs are a great way to get stronger/fitter/all-around more awesome, they can also seriously hurt you if you don’t know what the hell you’re doing. If the trainer doesn’t know what RKC or AOS is, avoid him/her.

Happy training!

Exercises you aren’t doing, but should…

I’m always looking for new exercises to add to my workout routine. Not only does it keep the boredom at bay, but I usually am able to find an exercise or two that makes me work a part of my body that I was not previously working. (I know I’ve found such an exercise when I wake up sore the next morning and say, “I didn’t even know I HAD a muscle there!”)

I ran across this website while trolling Twitter. An old colleague from my personal training days posted it. The article mentions a bunch of exercises that most people don’t do in their regular routine, but should.

Now, don’t be deterred by the name of the website. Performing these exercises will not make you look like a bodybuilder. (I’m living proof of that.) In fact, most of the exercises featured focus on core strength, flexibility, and overall body stability…all aspects of your training that are important and essential to everyday life. And you’ll also see many of the exercises are using my new favorite piece of equipment, the kettlebell. In fact, I was pleasantly surprised to see my kettlebell classes incorporate almost all of these exercises.

You don’t need to do every single exercise in every one of your workouts, but I recommend trying a few of these exercises next time you hit the gym. As always though, if you are new to the gym and/or kettlebells, or are unsure how to perform any of these exercises, make sure you ask a certified trainer to help you out, because safety and avoiding injury should be at the top of your priority list. Have fun, and let me know if you try any of these! I’d like to know how they work out for you. (No pun intended…)