FitnessWorkout Plans

Incorporate smart play into this kettlebell workout

Boost your clients’ workout and fitness motivation with smart play- as simple as the roll of the dice.

Playful exercise can be something as simple as a game of tag. While that’s fun, it probably won’t target all of the areas a client needs to work on. To do that, you’ll need to find ways to combine playfulness with exercises that will help your client reach their goal.

Note: The games/exercises here assume that your client has warmed up and is ready for an intense workout. Keep the games easy to understand and safe.

Roll the Dice

The game: You’ll need two dice. Each number on the die represents one of the six kettlebell exercises below (you can always choose your own substitutes). Roll one die at a time; the first determines the exercise. The second die indicates the number of reps.

The exercises: Try to keep the amount of weight in the range of 75% to 80% of the client’s one-rep maximum (1RM) for each exercise.

1   Single Arm Squat and Press

HOW TO DO IT

A Stand with a kettlebell in right hand, resting against shoulder.

B Squat so thighs are parallel to the floor.

C Stand back up, and extend right arm to press the kettlebell overhead. Lower the kettlebell to shoulder. Switch arms and repeat.

2  Push-Up with Plank Row

HOW TO DO IT

A Get in a plank position—arms extended, body in a straight line from head to heels—with a kettlebell in each hand. Keeping body straight, slowly bend arms (keeping elbows close to body) until chest is nearly level with wrists.

B Push back up; when arms are fully extended, lift the right kettlebell until right elbow passes torso. Lower. Repeat, then lift the left kettlebell. Note: For less advanced clients, keep the kettlebell weight low or skip the push-up and do plank row only.

3  Kettlebell Swing

HOW TO DO IT

A Standing with feet shoulder width apart, bend knees and hinge at the hips with a kettlebell in both hands. Pressing the heels into the ground, drive the hips forward while engaging the core and propelling kettlebell into the air in front of you.

B Swing kettlebell to float near shoulder height straight in front while squeezing the glutes. Let kettlebell descend to start position.  Repeat.

4  Turkish Get-Up

HOW TO DO IT

A Lie on back with a kettlebell in right hand, with right arm extended above and right knee bent so foot is flat on the floor. Extend left arm out to the side, palm down on the floor.

B Push right arm up, keeping straight and coming up onto left elbow. Extend left arm, getting almost into a sitting position.

C Push down into left arm and right foot while bringing hips off the floor, with left leg extended in front.

D Thread left foot under body and place left knee on the ground. Push up from left arm and corkscrew body around to come to a kneeling position on left knee and right foot, facing forward, with the kettlebell still raised overhead. Finally, press off right foot to come to a standing position. Reverse the steps back to the starting position. That’s one rep. Switch sides by reversing arm and leg movements.

5  V Twist

HOW TO DO IT

A Sit on the floor with back straight, legs out in front, knees bent, and feet on the floor. Hold a kettlebell with both hands.

B Turn torso to rotate the kettlebell from side to side, touching the floor on each side. Each left-right combo is one rep.

6  Reverse Lunge

HOW TO DO IT

A Stand straight with feet shoulder-width apart and a kettlebell in right hand, raised to shoulder level.

B Step way back with right foot, lowering right knee toward the floor, and bending left leg so thigh is parallel to the floor. Keep chest up and eyes facing straight ahead. Press back up to standing position using left leg. Switch arms. Repeat, stepping back with left foot.

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National Academy of Sports Medicine

National Academy of Sports Medicine

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