Before I get to this kettlebell pyramid, I need to call attention to the top I’m wearing—SO comfortable. When it comes to fitness apparel, I think the fabric is everything, and this Cory Vines top is breathable, soft and stretchy—one of those shirts you workout in, then pick out of the dirty laundry hamper the next day and wear again (I can’t be the only stinky kid who does that with favorite clothing items, right??).
I won’t ramble too much, but just wanted to tell you guys about this new line of workout clothes—check out Cory Vines, they’ve got tanks and long sleeves, too!
As for today’s workout, it took me a little under 30 minutes to complete. I did it several months ago on my lunch break so can’t remember too much about it or what muscles were targeted the most, but if it made it’s way to my pile of “must blog” workouts, I know it’s good.
Kettlebell Pyramid Workout
Equipment I Used:
- 10-lb kettlebell
- Two 35-lb kettlebells (any heavy weights or blocks will do)
- 25-lb kettlebell
Go through the following sequence, doing 20 reps of each exercise. Then go through the entire sequence again, doing 18 reps of each exercise. You’ll continue to go through it (16, 14, 12, etc.) until the final round, when you do only 2 reps of each exercise.
- Overhead Reach Sit Up into Russian Twist: Start laying on your back with knees bent and feet up, and holding a kettlebell outstretched overhead. I use a 10lb bell for these. Bring the kettlebell up and over to your chest as you sit up, keeping feet elevated. Do a Russian Twist and then lower back down, lifting bell back overhead into starting position. Each sit up, alternate the side to which you first twist.
- Sprinter Lunge Jumps: Start in a deep lunge position, hands on stationary kettlebells for support and front leg in the center of them. Use 30-lb kettlebells for the best stability (or really any sturdy objects will work). In one powerful movement, jump up and switch legs, landing back in a deep lunge with opposite foot in front. Keep hands on the kettle bells as you continue the jump lunges.
- Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettle bell in towards your face, and punch it back out. I used a 25-lb bell.
- Figure 8s: Start with legs a bit more than shoulder-width apart and lower yourself into a shallow squat. Keep your back straight and chest up. You’ll hold the kettlebell in one hand (I use a 35-lb bell when I do this move; I recommend using 5-10lbs heavier than the weight you swing), and weave it around your legs in a figure 8 motion, passing it off between hands as you swing through the center. A full figure 8 (around both legs) is ONE rep. Halfway through each set of reps, alternate the direction in which you swing.
Let this past weekend’s beautiful beach weather be motivation to get this workout in!
top: Cory Vines