February is American Heart Month and I am joining the American Heart Association in raising awareness about Heart Disease! Heart disease is the leading cause of death for men and women in the United State, but the good news is that YOU can reduce your risk of developing heart disease through healthy lifestyle choices (like eating well and exercising daily)!
The good news is that you don't have to spend hours pounding on the treadmill in order to achieve the cardiovascular benefits of exercise. This month, I will show you various resistance training workouts that are quick and effective and will improve your cardiovascular fitness! No "cardio machine" required!
This week's Free Fitness Friday: Heart-Healthy Kettle Bell Workout
This week's workout is all about the Kettle Bell, one of the most versatile pieces of equipment that is sure to get your heart rate up! This workout is very simple to set up (all you need it one light-to-moderate weight Kettle Bell) and can be done in anytime frame that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 4-6 rounds!)
As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.
Round 1:
- 10 alternating lunges with through pass (20 total)
- 10 Kettle Bell Squat, Curl, Press
- 10 side lunge with bent over row (left leg lunge with right arm row)
- 10 side lunge with bent over row (right leg lunge with left arm row)
- 10 single leg stiff leg deadlifts (right leg)
- 10 single leg stiff leg deadlifts (left leg)
- 10 reps Sit-up and Press
That's the whole workout! Check out this video for demonstration of each exercise and please let me know if you have any questions!
As you might be able to tell from my "glistening" skin , this workout is sure to make you sweat and get your heart pumping! So what are you waiting for? Grab a Kettle Bell and get to working on protecting your heart!
Happy Friday, friends! Have a great weekend ahead!