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Intense 10 Minute Kettlebell Workout

admin — Tue, 10 May 2022 09:42:01 +0000

Key Takeaways

This 10-Minute Kettlebell Workout is a tried and tested total body workout. And yes, you can really get a great workout in just 10 minutes.
For Beginner, Intermediate & Advanced Levels: This program can be tailored to your individual fitness level by simply using a lighter kettlebell weight or a heavier kettlebell weight. Easier exercise variations are also prescribed for beginners with more difficult options being included for intermediate to advanced users.
The Workout: Learn the exercises and get the Workout PDF below so you can follow along at home or the gym today.
Keep reading to learn why this is a great way to train when your time is limited!

How To Perform This 10 Minute Kettlebell Workout

This 10 Minute Kettlebell Workout is designed with simplicity and efficacy in mind while still positively impacting all major muscle groups. I’ve selected 4 of the best KB exercises to build your cardiovascular health and entire body strength all within the allotted time frame of 10 minutes.

You can perform this workout 3-4 times per week as your entire workout or you can include this 10-minute workout sequence as a segment of your longer duration home or gym routines.

Selecting the correct kettlebell weight is crucial for guaranteeing the safest and best results. Both users at the beginner and intermediate levels should start with lighter weights and increase accordingly as they refine these exercises.

As a general, rule I select and organize all kettlebell weights before beginning this routine. In doing so I can guarantee a seamless workout as this program moves along at a rather quick pace.

“Work” is not measured in reps during this workout, but instead in “seconds of work” followed by “seconds of rest.” Workout volume is measured in sets.

Exercises In This 10 Minute Kettlebell Workout

Did you know that performing the kettlebell halo in the half kneeling and tall kneeling positions is one of the most effective ways to warm-up your deltoid muscles and increase the health and mobility of your shoulder joints. Additionally, the half kneeling pose challenges lower body motor control while the tall kneeling pose challenges lower body stability.

Pro Tip: Get creative. For best results include this 10-minute workout sequence as a segment of your full-length home or gym sessions. It’s a perfect way to challenge your muscular and cardiovascular endurance!

Workout Routine Overview

Begin with one knee on the floor with it placed directly under your hip. Your other knee should be placed out front forming a 90-degree angle with its placement directly over your front foot. Your body position is tall and erect with good posture.

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Why Physical Fitness is Important

admin — Tue, 10 May 2022 09:32:25 +0000

There’s more to fitness than just being physically fit. Mental fitness is an equal part to the concept of fitness – and those that are fit both physically as well as mentally, are less prone to a variety of common medial problems. But, to become fit mentally, it’s good to start with getting fit physically. Here’s why physical fitness is important.

First, let’s explain what that means. If you’re fit physically, but mentally you’re not doing so well, you won’t be functioning at an optimal level. Exercise, and through exercise, becoming physically fit, can help you relax your mind and eliminate stress, helping your mental condition as you improve your physical health.

Why is it Important to Be Physically Fit?

What happens to your body when you’re in good physical shape? Your body is better equipped to resist infection, and recover faster when you do become sick. You’ll also find that you’re not as prone to cardiac and other health issues. Physical fitness also helps you to maintain your best weight, which takes stress off your joints.

Physical fitness comes from a combination of regular exercise and a healthy diet. Think of this like you would your car. If you don’t drive your vehicle very often, and you put dirty fuel in it, how well will it run? So from a diet perspective, avoiding junk food, fast food, soft drinks, bad habits like alcohol and smoking, and getting a proper amount of rest – and eating whole, fresh, healthy foods in moderate quantities, is like putting clean fuel in your car. And, getting outdoors, going to the gym, or working out in your own home gym, is similar to driving your car on a regular basis. It keeps the fuel from clogging up the lines, keeps the battery charged, and allows you to notice when you need maintenance.

What is a good First Step?

First – talk to your doctor, and listen to their recommendations on how best to start an exercise program in order to avoid unnecessary injury. Then find a local gym, and talk to a personal trainer to learn the best way to start exercising while also setting realistic fitness goals. You may want to consider getting some home fitness equipment for exercising in the comfort of your own home.

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20 cardio exercises to do at home

admin — Tue, 10 May 2022 09:14:11 +0000

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Beginner

Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.

Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. To increase the intensity, a person can increase the speed they march or raise the knees higher.

To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly.

A person can perform arm circles while sitting or standing, making them ideal for all skill levels.

A person can increase the exercise intensity by jumping higher or faster.

Supine snow angel (wipers) exercise

A person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders.

To perform:

Lie on the back with the feet flat on the ground.
Tuck the pelvis slightly to place the lower back on the floor.
Extend the arms from the shoulders, slightly bending the hands toward the ears.
Slowly raise the hands toward the head to meet each other.
Lower the hands to the starting position and repeat.

Increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home. A person can alternate between jumping with both feet and jumping from one foot to the other.

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