Hi!

My name is Gabby.  

I lost half my body weight through exercise and eating right.

 I'm here to motivate you, inspire you, and make you laugh on your journey to a healthier and happier lifestyle.

KETTLE BELL WORKOUTS: Includes 3 Workout Videos

KETTLE BELL WORKOUTS: Includes 3 Workout Videos

Warning: Adult language

Please do not read any further if you are offended by adult language.

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photo credit: pixabay.com

photo credit: pixabay.com

I could not love my kettle bell more. It was a love/hate thing at first, but now...I got nuttin' but love for it. The kettle bell is a total body workout that quickly tones, sculpts, and builds muscle. It truly is a remarkable, affordable, and wildly effective way to get stronger and I encourage everybody to try it out.

In this article, I provide you with three kettle bell workouts AND I illustrate each exercise in three separate videos.

SO YOU HAVE NO EXCUSE...IT'S TIME TO MOVE DAT ASS!!

{This article contains an affiliate link. See bottom of page for details.}

You can pick up a cheap kettle bell at any Hell-mart or Target for anywhere between $10 and $25, depending on what size weight and brand. So if for some reason you end up not loving it, you're not out a shit-ton of money. If you try it, love it, and decide to make it a regular part of your routine, you could also buy an adjustable weight kettle bell. With these you can choose how much weight you want your kettle bell to hold and you don't have to keep buying the next heavier kettle bell as you build muscle and get stronger. And this will indeed happen...and quickly! So you'll end up saving money in the long run and you'll save a helluva lot of room on your living room floor by only having one kettle bell instead of an entire line up of them. I bought this adjustable weight kettle bell and could not love it more! Here's my baby girl:

I know, she's a little beat up... BUT I USE HER ALL THE TIME! I love her and she has been good to me. I made the mistake of buying a bunch of kettle bells at first and then got sick of them scattered everywhere so I ended up buying my adjustable. I wish I would've just bought her in the first place.

Usually when doing any kind of weight training or resistance training, each exercise isolates a particular muscle. Free weights, resistance bands, gym machines...these are all excellent ways to build muscle but again, most are for targeting specific muscle groups.

The kettle bell is more unique in that it can target several muscle groups at once, allowing for shorter workout times as well as total body workouts.

There are in fact particular kettle bell exercises that DO target specific muscles, but overall it engages the entire body for a well rounded and complete workout. I'm not saying replace all other forms of weight training with the kettle bell, but it's a great addition to any fitness regimen and is much more fun then traditional dead lifts and bench pressing.

I have to say, each and every person I have turned onto the kettle bell absolutely loves it. It is worth a try if you're looking for a new workout. Another perk is that you don't need a lot of space. Just a little square of space in a living room or bedroom and you're good to go.  And you also don't need DVD video workouts, you can simply learn some exercises and design your own workouts to fit your own needs. I much rather do my own thing and blast my music than watch a group of people on the screen with some lame ass music playing in the background. I mean really, WHO listens to that crap?! I definitely need kickass blaring music to get me going and to help push myself even harder.


I recently started a workout group about 6 weeks ago. It's a group of seven women who want to get healthy, lose weight, and get fit. Our group is called The Sexy Bitches Workout Group (SBWG). Once a week, we meet and have a group workout. I have them go through a circuit of three separate stations, each station featuring a completely different workout. One of these stations is a kettle bell station. It's everybody's favorite. Now let me note, it is not the easiest. It is grueling on those muscles and most of my girls will call, text, or facebook me in the next few days following the workout teasing me about 'trying to kill them' because of how sore they are. It's not easy, but it's fun. You got this kettle bell and you're swinging it around feeling all badass and it feels good. It's empowering to build some muscle, feel stronger, and feel that tightness in your body.


One of the girls in the group, Jen, has been trying to get a couple of her long distance friends to start the kettle bell and has had a difficult time trying to explain how to do the exercises to them. It is definitely easier to learn by watching someone. So the other day Jen asked if she could video tape me doing a kettle bell instructional showing how to perform the exercises. So, that we did. After we were done she said 'You should put these videos on your blog.' And I had a 'duh' moment like, oh ya, why haven't I done anything like this yet. So, thanks Jen...it's nice to have someone else (who has a brain) help me out every once in a while :)

Below you will find a video for three different kettle bell routines: ABS, ARMS, and LEGS. I have written out each workout in it's entirety and I have also included an instructional video for each workout. In these instructional videos, I will show you how to perform each kettle bell exercise.

All of these workouts have one circuit listed. You will want to work up to completing 2-3 circuits at a time. One circuit should take approximately 8 minutes+/-. You should alternate workouts. For example, you should not do the AB workout everyday. If you are going to do a kettle bell workout everyday, then you must alternate the big muscle groups. For example, you might want to do:

  • Day 1 - AB Workout
  • Day 2 - ARM Workout
  • Day 3 - LEG Workout
  • Day 4 - AB Workout
  • Day 5 - ARM Workout
  • Day 6 - LEG Workout
  • Day 7 - REST DAY

If you are going to do kettle bell 3 times per week, you might want to do:

  • Monday - AB Workout
  • Wednesday - ARM Workout
  • Friday - LEG Workout


These are just suggestions, you'll want to design something custom to your needs once you get the hang of the kettle bell. Here are three beginner workouts to get you started.

Please Note:

At the time when I made these videos, YouTube was cutting off anything over 10 minutes. For that reason I move quickly through the exercises, much more quickly than I would've liked. Please keep in mind when you are doing these workouts, you are NOT to rush through the exercises. Take your time and focus on your form.

Warning:

Please talk with your doctor before starting any new fitness regimen.

KETTLE BELL ARM WORKOUT

1. AROUND THE WAIST: 20 REPS (L & R)
2. SWINGS (Two-handed): 15 REPS
3. SINGLE SWINGS: 15 REPS (L & R)
4. MILITARY PRESS: 15 REPS (L & R)
5. CRUSHER SQUATS: 10 REPS (if you're a beginner, start with 5 and build up)  
6. ARM PUNCH: 15 REPS (L & R)
7. BENT ROW: 15 REPS (L & R) (use heavier weight if available)
8. UPRIGHT ROW: 15 REPS (use heavier weight if available)   

KETTLE BELL AB WORKOUT

1. AROUND THE WAIST: 20 REPS (L & R)
2. WALKING SWINGS: 15 REPS (L & R)
3. OVERHEAD PRESS: 15 REPS
4. AROUND THE WORLD: 15 REPS (L & R)
                                              ~ Floor Exercises ~
5. KETTLE SIT UPS: 5 REPS (Hold kettle bell w/ RIGHT hand) (Work up to more reps)
6. KETTLE SIT UPS: 5 REPS (Hold kettle bell w/ LEFT hand) (Work up to more reps)
7. KETTLE SIT UPS: 5 REPS (Hold kettle bell w/ BOTH hands) (Work up to more reps)
8. KETTLE AB TWISTS: 20 REPS
9. REPEAT 5-8

KETTLE BELL LEG WORKOUT

1. AROUND THE WAIST: 20 REPS (L & R)
2. SWINGS: (Two-handed) 15 REPS
3. SQUATS: 15 REPS
4. LUNGES: 15 REPS (L & R) (if beginner, start at 5 reps and build up)
5. SINGLE LEG DEADLIFTS: 15 REPS
6. SQUAT UPRIGHT ROW: 15 REPS (use a heavier weight if available)
7. CALF RAISES: 15 REPS
8. MOUNTAIN CLIMBERS: (Do as many reps as you can until failure) (Do NOT use kettle bell for this exercise)

Get started today! Get yourself a kettle bell and get to swinging it around! Sexy isn't a pipe dream. Set your goals, get your ass in gear, and unleash the sexy beast inside of you!

photo credit: pixabay.com

photo credit: pixabay.com

Warning:

If you have never used a kettle bell before, you WILL be sore after your first kettle bell workout! It is normal to be sore after introducing a whole new exercise to your body. Take some Advil to help with the soreness.

Notes:

  • Don't forget to take it slower at first until you learn the exercises. Once you do, you can add some more weight, go a little faster, and do a little bit more. 
  • Please keep a firm grip on your kettle bell. It can go through a tv, a wall, or even another person! So be careful. My friend Jen, who I mentioned above, nearly took out her fish tank!!!  
“If a man achieves victory over his body, who in the world can exercise power over him? He who rules himself rules over the whole world”
— Vinoba Bhave

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*The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content in this article is for general information purposes only. I am not a doctor, nor am I a dietitian. Talk to your physician before making any changes in your diet or exercise regimen. The information found in this article is from various sources which include, but are not limited to, the sites listed above. I encourage you to do your own research and talk with your physician before making any changes in diet or exercise. What has worked for me may not work for you. This information in this article or on this website should never replace or serve as medical advice.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR HAVE ACCESSED THROUGH THIS WEB SITE.

Please Note: The affiliate link provided in this article is for a product that I purchased and use regularly. I did not receive this product free nor was I asked to do a product review.

 *Affiliate Disclaimer: Half of Gabby has recently become an Amazon Affiliate. The Federal Trade Commission (FTC) requires all affiliates to put a disclaimer on their website/blog. Most disclaimers are so filled with confusing lingo that you don’t even understand what they're saying. I’m going to break it down for you the way I'd want it to be broken down for me. I’m not a fan of complicated and unclear regulation jargon. So here’s the dealio. Half of Gabby takes up a tremendous amount of my time. But because I love it so much, I really want to continue dedicating my time to it. For six years now, I have been providing product links to products that I use and love and in turn recommend them to my readers. These products have helped me maintain a healthy lifestyle and/or improve my family life. I have helped sell countless products for six years and have never received any commissions… Until now. As of September 15, 2016, I will be providing links just as I've always done, but now will receive a very small commission if you purchase an item through the affiliate link that I provide. An affiliate link is simply a link that brings you to a place where you can buy that product. I will not earn a commission by you simply clicking on the link, you must actually purchase the item(s) within 24 hours of putting it in your Amazon cart. Prices are exactly the same for you if you purchase through an affiliate link on Half of Gabby. You will NOT pay more by clicking through the link. My promise to you is that I will never recommend a product that I don’t fully 100% believe in and/or use myself and recommend to close friends and family. This will allow me to continue working hard on Half of Gabby without it using up time that I need to otherwise dedicate to contributing to my household. I'm happy to be able to continue my blog and to continue talking with, meeting, and helping people all over the world with their health journeys!

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