I’ve had a lot of requests for home workouts from various clients, friends, and kettlebell small group participants for when either I’m out of town, or they’re on vacation, or when schedules just don’t work. The following is a simple favorite that doesn’t take much “brain power” but will remind you just how much kettlebell swings involve the abs when done correctly. A moderate to heavy kettlebell works great for this – be safe and use good judgement as always. This is a good one to take to the park or the beach – all you need is a kettlebell and a mat of some kind, though I’ve been known to flop down on pavement on occasion too. More than just aesthetics – working on our abdominals helps to protect our backs not only during training of any kind, but in life as well.
Ab-Fab Home Edition:
3 rounds if HEAVY kettlebell, 4 rounds if moderately heavy
- 30 seconds Hollow position – 30 seconds rest/transition
- 30 seconds heavy kettlebell swings – 30 seconds rest/transition
- 30 seconds “tuck ups or v-ups” – 30 seconds rest/transition
- 30 seconds heavy kettlebell swings – 30 seconds rest/transition
- 30 seconds RKC Plank – 30 seconds rest/transition
- 30 seconds heavy kettlebell swings – 30 seconds rest/transition
- 30 seconds goblet squats – 30 seconds rest/transition
And as promised, another unusual but simple protein shake recipe chock full of nutritional goodness. As usual, it has a weird and absurd name, but you know that’s how I roll:
Links to my preferred providers of the above-mentioned ingredients:
Rishi Organic Jasmine Green Tea
Navitas Goji Powder
Reserveage Grass Fed Vanilla Whey Protein
Super Plasma Protein from Protein Factory
Psyllium Husks Powder
Triton Nutriton MCT Oil
Speaking of food… there’s a BIG 20% off sale going on over at Dale’s Raw Protein Bars… really good stuff – check it out!!!
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