Note: please read the Disclaimer. Exercise at your own risk. You shouldn’t do this workout if you are unsure whether or not you it is suitable for you. Check with your doctor before you begin an exercise program. Instruction from a certified kettlebell instructor is strongly recommended when training with kettlebells.
My Kettlebell Comeback happens on Tuesday. It will be my first workout back after 8 weeks away from training. It’s a simple workout, using only two exercises: the kettlebell swing and the Turkish get up. But in terms of efficiency and effectiveness, these exercises reign supreme.
Sarah’s Kettlebell Comeback Workout
- Warm up: wall squats, halos, pumps, hip flexor stretches
- Segment I: Two-Hand Kettlebell Swings performed in intervals of :20 work/:40 rest for 5:00.
- Segement II: Turkish Get Up Singles, alternating sides for 5:00.
- Segment III: Two-Hand Kettlebell Swings performed in intervals. Suggested: :30 work/:30 rest for 10:00. (I will gauge how I feel and decide interval periods and length of this segment at that time.)
- Cool Down
There are many ways to adapt this workout to your ability and fitness level. Obviously, the weight of the kettlebell you use for the exercises will make a difference. You could also change the work to rest intervals, change the time allowed for each segment of the workout or even eliminate one or more segments. To increase the intensity you could also perform single-hand or hand-to-hand swings instead of the two-hand swings or even substitute some high pulls or snatches.
I’m going to be using my 16kg bell for the swings. If necessary I will switch to a lighter bell. For the Turkish Get Ups, I plan to use a very light kettlebell or no weight at all.
I’d be pleased and honored if you would join me in this workout. If you do, would you please leave me a comment below and tell me how it went? Just cheering me on is great too. Thanks for being a part of my comeback!
It seems like lots of people start blogs and then stop or for whatever reason, begin to post infrequently. That has certainly been the case here. This blog first went live in May, 2009, but posts dramatically slowed down when I opened a kettlebell training business later that year. Then a few months later, when I was diagnosed with breast cancer, this blog took low priority, as I fought the disease and wrote a new blog about my breast cancer journey.
I’m healthy now, and nearing the end of a two-month recovery from reconstructive surgery. I have had to avoid all lifting and strenuous exercise during these eight weeks. I am very ready to begin training hard again. My kettlebell comeback will be on Tuesday, February 22. That’s 8 weeks and one day after my surgery, and my doctor assures me at that point I will be safe doing any type of exercise I want. I am so excited!
Blogging on a frequent, regular basis takes a lot of effort, and I’m setting my expectations lower this time. Like everyone, I’m super busy. And after the cancer scare, rest has become a priority for me. I am excited about writing more at this blog, though, as I stage my kettlebell comeback.
I’ll be posting my Kettlebell Comeback Workout on Sunday, so watch for that update, and if you’d like, you can join me in the workout too!