Friday Top Five:: 01.21.22 (Kettlebells)
Each week our ‘Friday Top Five’ segment, we feature five things we thought were interesting, notable, or culturally significant. This week we are showcasing something a little different, we are featuring Kettlebell workouts and talking about all the great advantages to why Kettlebells are great, and why you should consider them for your next workout. Before proceeding, remember, we are not licensed professionals, so consult your doctor before training. That being said, let’s jump into talk about Kettlebells and exploring some seriously fun workouts.
The Friday Top Five is available on DaileyBlend.com or by subscribing or to the Dailey Blend Show podcast via your favorite podcast platform. You can get this episode and all previous episodes on such great platforms as Apple Podcasts, Google Podcast, Spotify, and Overcast. Don't forget to hit that subscribe button and have all the episodes downloaded automatically to your device. #DaileyBlendShow #FridayTop5 #FridayTopFive #DaileyBlend
Listen and subscribe to the show on the following platforms
There are many incredible benefits that come from doing kettlebell exercises. Kettlebells are known to improve overall strength, core power, balance, flexibility, and coordination while also melting fat and sculpting healthy and lean muscles. One major advantage that kettlebells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them. This article is a primer for all things Kettle Bells.
The growing popularity of sports such as CrossFit and Strongman has driven kettlebell training and workouts into the mainstream, but the idea is nothing new. In the 19th century, circus strongmen used kettlebell weights — originally meant for weighing crops — to alter their physique, which gradually led to a rise in kettlebell training. Here's what they can do for you:
Kettlebell Workout-1:: 10 Minute Kettlebell Workout for an efficient Total Body Workout
Overview: Kettlebell is a great tool to add diversity to your workout.
The Workout: A 10 Minute workout that uses kettlebell exercises to sculpt those arms & abs and tone your legs.
Link(s): Youtube | Instagram - @BodyfitbyAmy | Twitter | Website
Kettlebell Workout-2:: 10-Minute Total-Body Kettlebell Blast | Burner | Men’s Health
Overview: Incinerate fat, carve your abs, and layer muscle onto your arms, pecs and legs with this super-quick workout from veteran trainer Mathew Forzaglia. You’ll break a killer sweat in this session while building strength and etching detail into your six-pack, thanks to a pair of challenging circuit workouts. Ready to work?
The Workout: WARMUP (do each move for 20 seconds; do 2 rounds)
Jumping Jacks
Inchworm to Pushup
Air Squat
CIRCUIT WORKOUT (do each move for 30 seconds. Do 2 rounds)
Goblet Squat
Pushup to Kettlebell tap
Alternating Gorilla Row
AMRAP FINISHER (do 10 reps of each move, resting as needed. Try to complete as many rounds as possible)
Kettlebell Swing
Plank KB Tap
Goblet Lateral Lunge
Link(s): Instagram | Youtube | Twitter
Kettlebell Workout-3:: ULTIMATE FULL BODY KETTLEBELL WORKOUT (Beginners and Advanced)
Overview: This is a Full Body Routine, a Mix of Conditioning, Functional training and core workout, for both men and women, for Advanced and Beginners and can be done at home, at the gym or outdoors. there are 3 different workouts all listed in the video and they are all Brutal! i have given lots of my top tips and alternatives also.
The Workout: text to go here
Link(s): Facebook.com/obivincentfi | Twitter.com/obi__vincent | Youtube
Kettlebell Workout-4:: 20 Minute Single Kettlebell Thrasher
Overview: All you need is a single kettlebell and 20 minutes to get a full body workout that’s going to have you torching calories and feeling worked! Have fun, push the pace but maintain quality reps. I also included mobility warm-ups and decompression cooldowns that are optional but if you have the time you should definitely do them. It will push your workout to 25-30 minutes long but you’ll feel a lot better if you invest the extra 5-10 minutes. Let’s get it!
Set the clock to 20 minutes and complete 50 reps of each movement back to back with minimal rest in between exercises. If you complete one whole round then continue into a second round and see how far you can get. Write your score down. Your score is the total number of reps you get done. For example, if you complete one round your score is 300. Let's get it!
The Workout: Mobility Warm Up (optional):
00:55 Ankle Rolls x 10 each direction
02:02 Knee Circles x 10 each direction
03:02 Big Hip circles x 10 each direction
05:08 Backstroke and Front Stroke x 10 each direction
06:27 Global Neck Stretch x 10 each direction
08:00 20 minutes as many rounds as possible
08:07 Two Kettlebell Swing x 50 reps
09:29 Off set kettlebell Push Up x 50 (25 reps each side)
10:25 Two Hand Horned Squat x 50 reps
11:25 Kettlebell Clean to Press x 50 (25 each side)
12:23 Kettlebell L-Sit Toe Reaches x 50 reps
12:52 Explosive Kettlebell Deadlift x 50 reps
13:50 Decompression (optional): Perform 1 round of every exercise back to back using your breath to help release tension 14:04 Kneeling Spine Wave x 1 minute
15:24 Alternating Needle Arm Thread x 1 minute
16:35 Alternating Floor Scorpion x 1 minute
17:51 Standing Gunslingers x 1 minute each side
Link(s): Youtube | IG - @primal.swoledier
Kettlebell Workout-5:: 30 Min Full Body KETTLEBELL WORKOUT | Supersets
Overview: 1Ready for a sweaty full body kettlebell workout? This workout will hit all the major muscle groups and get the heart rate up with supersets throughout! We will perform each of the following kettlebell exercises for 30 seconds, followed immediately by 30 seconds alternating hand kettlebell swing then rest for 30 seconds!
The Workout: Get ready to do the following exercises
GOBLET SQUAT
SUMO SQUAT W/PULSE
UNEVEN LUNGE
UNEVEN LUNGE (Switch Side)
STAGGERED ROMANIAN DEADLIFT
STAGGERED ROMANIAN DEADLIFT (Switch Side)
ROMANIAN DEADLIFT
STATIC CURTSEY LUNGES
STATIC CURTSEY LUNGES (Switch Side)
PASS UNDERS
LATERAL LUNGE
BENT OVER ROW
BENT OVER ROW (Switch Side)
OVERHEAD PRESS
SINGLE ARM CHEST PRESS
SINGLE ARM CHEST PRESS (Switch Side)
TRICEP DIAMOND PRESS
SQUAT TO PRESS
SWING TO SQUAT TO SWING
SWING
Link(s): Instagram - @carolinegirvan | Facebook | Youtube
Kettlebell - GRIND:: WORK DAILEY WORK PLAYLIST
Scientists believe that listening to music in a group helps people to connect. This connection happens because the rhythm in the music helps people's brains synchronize. This allows them to coordinate their body movements. As a result, music can influence how we work in a group. So if you are working with a group or by yourself, we put together a playlist to hopefully get you moving
