Carol of the Kettlebells

Week in Review 12-14-18
December 14, 2018
Week in Review 12-21-18
December 21, 2018
 

I have to admit, I enjoy the occasional Christmas song. Growing up in Vermont, there was something comforting about coming in from a marathon sledding session to find a warm fire and my mom baking cookies to Silver Bells by Anne Murray. My favorite Christmas song, however, is Carol of the Bells. The rock version from Trans-Siberian Orchestra is a fantastic version. Plus, if you have a lot of time on your hands (and creativity) you can do this to your home. While I’m not going to build a choreographed light show this holiday season, I did build you a Kettlebell workout that can be performed anywhere with a few feet of open space. Please send video if you coordinate the workout to your favorite holiday music. YouTube stardom awaits!

You may perform this workout using a single Kettlebell, however it would be helpful to have two or three different sizes available depending upon the exercise and your level of ability. With that in mind, I’ve made generalized suggestions for weight choices below. Complete one set of each exercise in order then cycle back through from the beginning to form a circuit. Each exercise is linked to a demo video should you need guidance. Now, go crank up the holiday tunes and get after it!

Exercise

Reps

Suggested Weight

Swing

12

Medium-Heavy

Bottom Up Press

8/side

Light-Medium

Goblet Squat

12

Medium-Heavy

Row

8/side

Medium-Heavy

Goblet Lateral Lunge

8/side

Light-Medium

Upright Row

12

Medium-Heavy

Pull Thru

8/side

Light-Medium

Russian Twists

8/side

Light

Circuit 3x

Oh Kettlebell, oh Kettlebell…

Don’t be afraid to experiment and have a little fun with your strength training programs. At Vitalifit, we adhere to several fundamental principles to create challenging, well-rounded workouts. At the same time we want your workout to be engaging. Whether you’re a novice who’s just learning to strength train or a more seasoned lifter who’s in search of new challenge, contact us today to join the Vitalifit Coaching Program that is right for you.