Kettlebell Workouts minus the Kettlebells

1 Jul

Today I officially kicked off my second month and the month of July. I am adding weight/strength training to my exercise regime this month. I will admit that I have either read or heard mythical information about strength training. I always felt like cardio should be the main focus for losing fat and sure you should do some strength training so you have some defined muscles when the fat starts melting off, but that really should only focus on cardio.

The clinic I am going to even advised me at the beginning to only do cardio. I don’t know if they typically deal with individuals who they have to really push to exercise at all, so they just say do cardio only or why exactly they only recommend it and not strength training. This only perpetuated the myth in my mind that strength training would make me lose more slowly because of building muscle instead of just burning fat. I am here to tell you FitGirl followers, my research proves quite the contrary.

Rather than me go into lenthy detail here, I am going to post a link to a blog that really summed up the strength training vs cardio mystery in my mind.

The author does an amazing job explaining why cardio alone will not cut the fat.

On the heals of reading this post, I scoured the internet and youtube for exercises. My husband and I have been really interested in trying Kettlebells, but have not made the official purchase yet. However, he has a great set of adjustable dumbbells. I decided to live by the Arthur Ashe quote “Start where you are. Use what you have. Do what you can.” This means, I don’t have kettlebells today, and with two 1st birthday parties and a trip out of state coming up in about a month, they won’t be purchased soon. I am not going to let that stop me. So me and my husband’s dumbbell had a date tonight.

All exercises except the halo were done with a 5 pound dumbbell, the halos were done with a 7.5 pound weight.

I did 3 sets and 6 reps of the following:

  1. Two handed “Kettlebell” swings
  2. One handed “Kettlebell” swings (both arms)
  3. Single leg deadlift (both legs)
  4. Overhead windmill (both sides)
  5. Halos

I also did a 2.17 mile walk this morning before the mind blowing heat descended upon us.

I plan on doing strength training in addition to my cardio this month. I imagine I will be using heavier weights soon, because while I definitely broke a sweat, I was not pushed very heard with the 5lb weights.

There are a ton of other exercises that I have loaded in my arsenal to keep the workout from getting stale, and to lengthen it a bit.

Hope this was helpful to you all, and please share any strength training suggestions or advice you might have. I am eager to learn as much as possible, as I add this new element to my lifestyle this month!

16 Responses to “Kettlebell Workouts minus the Kettlebells”

  1. Jane July 2, 2012 at 6:50 am #

    Goodmorning! I have been working with a trainer for 15 months & have done strength & cardio. I have lost to date 124 lbs. & I will be 60 yrs young next month. Good Luck on your journey. It is an amazing ride!

  2. chirpybleu July 2, 2012 at 7:55 am #

    Jane, Thank you so much for leaving a comment and sharing with me. That is phenomenal results and you put many twenty somethings to shame with that kind of hard work! Keep up the great work and hope you will come back and talk with me in the future!

    • Jane July 3, 2012 at 9:44 pm #

      Saw your photos & I applaud your courage. I know you will succeed. You have a great support system with your blog & following. To see my photo see Click on why JD core. So happy to have found you for I still need encouragement on the last leg of my first destination on this amazing journey to health & fitness.

      • chirpybleu July 3, 2012 at 9:52 pm #

        Jane your photos are amazing!!! Way to go! You are an inspiration. Thank you so much for sharing that with me and for your kind words! I am very glad you found me and are sharing with me. It is a great help to have others who have made great lifestyle changes in the name of health!

  3. totallynotbigboned July 3, 2012 at 11:53 am #

    I think those stress cardio because it helps burn the fat, but you cannot forget about the muscles, or lack there of, that will be waiting after you burn that fat off. I do biggest loser and they combine weights with cardio. LOVE the skeleton pic lol. Keep going girl!!!!!

    • chirpybleu July 3, 2012 at 12:01 pm #

      The problem with just pushing cardio, is they are actually limiting weight loss. The article I linked, explains how building muscle increases your metabolism. So, beyond building the muscle you have waiting under the fat, strength training will actually facilitate more fat loss than just cardio alone. It is great that you have a workout that combines the too. That is ideal! I am doing cardio in the mornings and strength training at night. Breaking it up is really working well for me. I hope to see more improvement in my body shape at the end of this month. It will be interesting to see how much if any difference the weight training makes. Keep up the great work!

      • totallynotbigboned July 3, 2012 at 12:21 pm #

        Totally agree. One thing I have not done is measured my body. I know I have lost inches but not sure on number. My hardest spot in my belly jelly lol I have no children to blame for this!!! But when i’m working out now and I put my hands on my “natural waist” I can tell it’s smaller. Make me happy and helps me push. I am going to start measuring once a week on official weigh in day so that will give me something else to look forward to.
        Yes, I did a last chance workout this morning and the ups and downs combined with the weights have my muscles crying lol I LOVE the slight “weekness” I feel when lifting something after doing weights… Those muscles have not been used in a LONG time!

  4. chatterboxkeen July 4, 2012 at 4:35 am #

    Hiya, can i just chirp in here and say that I love Kettlebells too, they really are the tools that I feel have saved me from living life as a slob and developed a love of working out in my life.

    • chirpybleu July 9, 2012 at 10:04 pm #

      I have just started and I am in love with them! Somehow it is a fun pain. lol Thanks for following and commenting!

  5. transformationpics July 4, 2012 at 6:46 am #

    Thank you for linking to the article. In between transformation stories, we try to share more thought provoking articles than those that you usually find in general fitness realms. Thanks for being a regular visitor to the site 🙂

    • chirpybleu July 9, 2012 at 10:02 pm #

      I love your site for both reasons! I have learned so much from your informative posts!

  6. The Vegan Athlete July 13, 2012 at 1:27 am #

    A lot of people, especially women, do not strength train. It’s too bad because it burns a heck of a lot of calories!!

    • chirpybleu July 13, 2012 at 10:18 am #

      No doubt! I like the most bang for my buck!


  1. 3 Essential Kettlebell Shoulder Exercises | STACK | Kettlebell - August 3, 2012

    […] Kettlebell Workouts minus the Kettlebells. 1 Jul. Today I officially kicked off my second month and the month of July. I am adding weight/strength training to my ……/kettlebell-workouts-minus… […]

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