Death By Kettlebells: SPOOKtacular Kettlebell Challenge
By admin
I adore this time of the year.
After months of heat and humidity, the overcast skies of October are actually calming. It’s as if October knows we want, no, need a moment to rest and catch our breath. Almost forcing us to curl up on the couch with a good book or movie as our body acclimates to the changes.
Speaking of books, I finished Unbroken last night.
If you love nonfiction historical books then read this. It’s about, no, wait… I’m not going to tell you what it’s about. Just take my word that it’s amazing. I am normally a 10 page/night reader, yet I read this 400+ page book in a week.
Okay, back to October.
I’ve mentioned it is my second favorite time of year. But when it comes to workouts, it is my absolute favorite. I don’t know why but I LOVE creating Halloween inspired workouts and exercises. I make it a big deal at my boot camps, and I use it as an excuse make my own workouts really fun.
The Spooktacular Kettlebell Challenge
So, let’s quickly go over this baby so we can go play!
That’s right, aim to do the circuit 3-5 rounds, completing 10 reps of each of the 5 BOOtiful kettlebell moves.
Set a timer and go.
Just warning you… those headless horseman are no joke! A head gets heavy fast. And those Frankenstein lunges? Just because that kettlebell is “light” doesn’t make it easy. Holy shoulders!
The Spooktacular Kettlebell Moves
- There are two ways to hold the weight: Pop squat the weight up, and turn over for a “cannonball” grasp or pop squat it up and thrust it up holding on to the lower sides of the handles for a more traditional press hold.
- Keep the weight over and over head, step back and lower the knees down to ground before stepping back up one foot at a time.
- Keep the core tight and shoulders engaged. And alternate the food that you stand up with.
- I used an 18lb kettlebell for these and they were tough. Use a light weight, press it out in front of your chest and hold as you complete 5 lunges with a kick on the right leg. Then 5 on the left.
- Don’t let the back or shoulders fold forward. Maintain a straight back and tight core from start to finish!
These were my favorite! As a fan of The Walking Dead, I felt this was practice to be an extra. Ha.
- Stand with your kettlebell in one hand by your side. Complete an oblique crunch by allowing the kettlebell to lower down to the knees before contracting the abs to return to standing.
- Take a step forward and repeat!
Fun name, right?
- Stand straight, holding the kettlebell in the middle of your torso.
- Using your awesome stomach, rotate from side to side as if sawing yourself in half. <— Get it!?
- This move is actually 2 moves in one. You’re going to start with an uneven push-up, with the kettlebell handle facing towards your other hand.
- Once the push-up is complete, grab with the opposite hand and drag it over, then flip it before completing another push-up.
So to recap… each of these 5 deathly kettlebell moves for 10 rep, 3-5 rounds total. If you do it, share it on Instagram and tag me (@FitnessTaylor).
I would love to start doing call-out posts for you guys for being so awesome!