Kettlebells: Which Exercises Should I Try

14 Jan

I started simple with one exercise,  full swings (American style).  If you do one kettlebell exercise, this is the creme de la creme due to all the muscle groups that are worked in this one exercise.

After I got the hang of the swings, this was the first workout that I did that incorporated new exercises.  This blogger introduced me to the interval training, and it really got me loving my kettlebell.  I could not even complete 10 minutes of this workout in the beginning.  It was not long before I was ramping it up with different exercises and changing up the intervals.  I began with a 15# kettlebell and I am currently using a 25#’r.

Here are the exercises that I do  in various combinations:

Here are some example workouts that I have created out of the mix.  I am kind of hooked on the WOD format recently, and will continue to post those as I come up with new ones.  Doing the same exercises in varying levels of intensity and reps, really keeps me from getting bored, but also leads to muscle confusion.

Beautiful isn't it!

Beautiful isn’t it!

180 Degree Ab WOD

Bat Wing WOD

Hopefully you learned a few things, and will consider some kettlebell work if you are looking for strength training options.  Hit me up with your questions and comments below!

Stay Strong and Keep Moving,


16 Responses to “Kettlebells: Which Exercises Should I Try”

  1. Denise January 14, 2013 at 7:55 am #

    These are great! Thanks for posting the exercises. This will help a lot. 🙂

  2. Robin January 14, 2013 at 8:55 am #

    Good morning, I discovered you blog this weekend and have become completely obsessed with it. I finally found some one that I can related to! I ’10 and with 260 and I have just started my weightloss journey. Seemingly all that you have accomplished definitely gives me hope, tnk you fo rt putting it all out there. I’m was hoping that you would post the details of your kettle bell work out here, I’m purchasing my very first one today on my lunch break. I can’t remember ever being this excited about working out. I have my hubby and 3 kids also doing the wall sure and planking challenge which we started yesterday. You are so amazing and I only hope that my journey will be as successful as yours.

    • fatchicktofitchick January 15, 2013 at 2:38 pm #

      This sentence makes my week: “I can’t remember ever being this excited about working out.” That is seriously the best compliment ever!!!! So glad you found the blog and that you are getting the family involved in the challenges. So glad to have you along!

  3. Ashley January 14, 2013 at 9:05 am #

    This is awesome! Im so glad you posted this…Im starting this tonight!

  4. LeeAnn January 14, 2013 at 9:14 am #

    lOVE IT! one of my girlfriends uses a k-ball, maybe i’ll see if i can borrow it. Love the before and after pictures. Girl is on fiiiire!

  5. LifeByLex January 14, 2013 at 5:05 pm #

    I really should get my butt into kettle bells too!

  6. Nicole January 14, 2013 at 6:12 pm #

    I love that you found my kettle bell interval workout–and what amazing progress! 🙂

  7. Silly Girl's Momma January 14, 2013 at 11:24 pm #

    Do you use a specific timer? How did you keep track of where you were in the workout? I started using an app with kettlebell workouts built in with timer, but I like your structure better. Thanks for all of the inspiration. I gave you another shutout on my blog today. You are my motivation for finally lifting…THANK YOU!

    • fatchicktofitchick January 15, 2013 at 2:33 pm #

      I use Gymboss interval timer. It is a free app on iPhone. I love it!!! Super easy to create your intervals, and I think it is very easy to edit as needed. When I do the WOD’s instead of intervals, I just use the timer on my phone. Thanks so much for the shout out chick!!! I am so glad you are lifting!

  8. mommyiwant January 15, 2013 at 3:13 pm #

    I stumbled onto your blog and am super glad I did! You are my motivation. THank you for putting it all out there! I have been doing the treadmill for 30 min/day with reduced calories and have not lost an inch. I bought my kettlebell today and am ready to mix it up a bit! Hoping that will do the trick. Gonna start the planks with the family tonight too!

    • fatchicktofitchick January 15, 2013 at 3:15 pm #

      That is so exciting to hear!!! I hope the kettlebell does it for you too. Be sure if you ever stop breaking a sweat, that your ramp up the intensity. 30 minutes is all you need if you kill it during that time!

  9. Casey E February 15, 2013 at 1:44 pm #

    Hi! I’m a new follower, found you through Mama L! I am blown away by your progress and determination! Big congrats to you for so much weight loss! You look amazing. You’ve motivated me to try kettle bell workout. But I have a few questions. How did you start? Classes at the gym? YouTube videos? Any suggestions for beginners? Thanks so much!

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