Happy Canada Day, friends!

To my fellow Canadians, as well as all of you in the US celebrating the 4th of July on Monday, I hope your long weekends are off to fabulous starts so far. I am SO excited about the next couple of days because they’re going to be full of time spent with besties, climbing up and down mountains, taking in gorgeous views, hanging out at the beach and watching fireworks. ‘Tis the stuff summer is made of!

Before I lace up and head for the hills, we must chat fitness.

legs you got this - grouse grind

Work It Out

Recently my gym got a new stock of kettlebells, so naturally I’ve been taking full advantage and using them as part of my strength training regimen. The thing I love about kettlebells (aside from the fact that they’re just more fun to use than dumbells) is that even just one of those little buggers can give you a seriously challenging full-body workout. Kettlebells add resistance to compound exercises (that means exercises that involve multiple muscle groups, like clean and presses, deadlifts, squats etc), and can help to improve strength endurance, power, speed and cardiovascular fitness. They also take up a whole lot less space than a squat rack or massive barbell.

The Kettlebell Countdown Workout - Eat Spin Run Repeat

So with that said, if your adventures over the long weekend happen to take you anywhere near kettlebells, be sure to take today’s workout with you!

The Kettlebell Countdown Workout

Warm up with some easy cardio, then grab 4 kettlebells – 1 heavy, 2 medium/heavy, and 1 medium/light. (Note that if you only have access to 2, this is totally fine -work with what you’ve got!) Perform all of the exercises shown below, doing 10 reps of each before moving immediately on to the next.

Take a quick rest at the end (ideally no longer than 1 minute), then repeat the entire thing again, doing 9 reps of each exercise. Continue repeating the circuit until you get all the way down to 1 rep per move. Kettlebell weight guidelines are provided in the right-hand column.

Fit Bit Friday 250- The Kettlebell Countdown Workout - Eat Spin Run Repeat

Click here to print the PDF.

A few notes on some of these exercises:

  • Suitcase lunges – These are just alternating lunges, holding the kettlebells down by your sides.
  • Kettlebell deadlift – Hold a single kettlebell with both hands, by the horns for this.
  • Kettlebell goblet squat – Flip the kettlebell upside down and hold it by the horns near your chest as you squat.
  • Kettlebell overhead triceps extension – Hold a single kettlebell in both hands, by the bell (the round part), above your head. Lower it behind your head, then back up again, keeping elbows pointing forward.
  • Pike crunch – Lie on your back, holding the kettlebell by the bell in your hands, legs and arms fully extended so your body forms a straight line. Lift your arms and legs up to meet each other above your torso. Lower until the kettlebell in your hands and your heels are about 1 inch from the floor, then repeat.

Turn It Up

In honour of Canada Day, and because I’m a proud Canadian (and proud lemon), this week’s tune is a patriotic one. Enjoy!

Can’t see the video? Watch it here.

Have A Read

Alrighty, over to you! Tell me…

  • What are you most looking forward to this weekend?
  • Any favourite kettlebell moves to share?

The 30 Day Eat Spin Run Repeat Smoothie Challenge