Hi Guys!

Ahh Friday. Are you excited for the weekend? Or perhaps more appropriately, should I stop asking silly questions? On my agenda is a run, a bike fitting, a lunch date with one of my instructor buddy friends from university (hi, Sara!). and some delicious recipe making for next week’s posts. But first, I’ve got a workout to share!

(Source)

(Source)

Work It Out

Lately I’ve been doing a ton of my strength training with kettlebells and the TRX, and this week I came up with a particularly great kettlebell circuit. Don’t worry – it doesn’t involve any handstands like the amazingly talented girl in the picture above (although I wish I could say I can do that!) The great thing about kettlebells is that almost everything you do with them forces you to engage your core, so you’re working many more muscles than you would be if, say, moving around to various strength training machines. If you’ve yet to pick one up, now is the time!

kettlebell workout

The Super Swinger Kettlebell Workout

For this routine you’ll need a couple of kettlebells – ideally one lighter, one heavy, and 2 medium. Adjust weights as necessary as you go through the moves in the following circuit. For example, you’ll want your heavy weight for the slow sumo squats, but the light one should be fine for the rows in side plank. Do the whole thing 3 times through, resting 30-60s in between rounds.

(I apologize in advance for the big chart today – I wanted to make sure you guys had some good instructions instead of guessing what I meant by the names of each exercise. Let me know if you have any questions!)

Fit Bit Friday 128 - The Super Swinger Kettlebell Workout

Click here to print the PDF.

Turn It Up

If you need an extra dose of happy to boost your mood this morning, then this tune is for you. I’m in love with Pharrell Williams’ latest song, Happy and I dare you to try listening to it without smiling. When I’m running, it helps me keep a nice steady rhythm. In the car, it distracts me (in a non-dangerous way) from the rush hour traffic. At work, it helps make sitting in front of my computer more enjoyable. And in my kitchen, it makes me dance. 🙂

Have A Read

And lastly, tell me…

  • Is there a particular piece of workout equipment that you’re nuts about at the moment?
  • Tell me about one of the highlights of your week.