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20-Minute Kettlebell Workout

September 14, 2015 by Nicole 12 Comments

Hey guys! Posting a little late in the day because I just got back from NYC. The Bloglovin’ Awards were last night, and it really was amazing being there with so many successful women, many of whom have been a huge inspiration for me throughout this whole blogging adventure. I didn’t win, but honestly didn’t expect to so you can believe me when I say I’m in no means disappointed–quite the opposite. Thank you so much to everyone at Bloglovin’ for the nomination and to all of you who voted! Hopefully there will trips to future Bloglovin’ Awards for lil’ old P&I. 🙂

I’m the worst and barely took any photos, but here’s a pic of my outfit (ignore the photobomb haha). Dress is Vivian Chan for Revolve, shoes are Schutz and hair and makeup were done compliments of the fabulous team at Caravan Stylist Studio.

Alright on to today’s workout!

I did this quick workout on a hectic workday the other week. I had a ton of blog projects to wrap up, and knew it’d be a long day at my desk without much time for anything else. To keep from going stir-crazy (and potentially developing bedsores), I told myself I’d break in the early afternoon and set aside just 30 minutes to MOVE. I warmed up with a light jog around the block so I wouldn’t go into the kettlebell work cold, and then crushed this 20-minute quickie.

I found the upper body sections really challenging with the 20lb weight—by the final round, I was slowing way down. The low body section was great for working the low back (gotta love kettlebell exercises for this!), which was much needed after all the sitting.

20-Minute Kettlebell Workout

Equipment I Used:

25lb kettlebell (use whatever weight you swing)
20lb kettlebell (I recommend a weight slightly lighter than what you swing)
Interval timer

This workout is broken up into four circuits: low body, upper body (right), low body, upper body (left). Each circuit is four and a half minutes of continuous work: three exercises, 30 seconds each, three times through. Rest in between completed circuits (not exercises or sets!) for 30 seconds.

I set my interval timer for 39 rounds of 30 sec work and 0 sec rest. This takes into account the rest between sections and will tell the timer to beep every 30 seconds, signaling you to move onto the next exercise.

Circuit 1: Low Body (+Back)

Do each exercise in the circuit for 30 seconds; go through the circuit a total of three times. Try not to rest. The goal is 4:30 minutes of continuous work.

Kettlebell Swings | Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell (but need to go up!).
Goblet Squats | Stand with your feet about shoulder-width apart with your toes angled slightly outward. Hold a kettlebell in both hands, cradling it at the base of the handle at your chest. Keeping your torso as upright as possible (you don’t want to hunch forward with the weight of the bell), squat down, trying to get your bum lower than your knees. As you bend the knees, they should track in line with the angle of the toes and not jut forward of them. Keep your elbows in tight as you squat so that they come down on the insides of your legs. Once you reach the bottom of your squat, weight in your heels, power up to standing, thrusting the hips forward slightly at the top as you squeeze those glutes.
Figure 8 Squat Hold | Hold a low squat (weight in your heels, chest open) and swing the kettlebell through your legs, weaving it around one leg, passing off to your other hand in the center, and then around the other leg, in a figure 8 pattern.

Circuit 2: Upper Body + Core (right)

Do each exercise in the circuit for 30 seconds; go through the circuit a total of three times. Try not to rest. The goal is 4:30 minutes of continuous work.

Clean ‘n Press | Start standing tall with feet shoulder-width apart, holding the kettlebell in one hand, arm straight, bell hanging in front of your body. Bend knees into a half squat, and bring the kettlebell from a straight-arm hanging position to being closely held by the center of your chest with arm bent, fingers facing up. It’s a smooth movement, pulling the bell straight up and flipping your grip around the handle from an overhand grip to underhand (it will be cradled in the crook of your thumb and index finger at the end). Use your legs to help you achieve the clean: push up from your feet, straightening your legs for added power as you pull the bell up, and landing softly back into that half-squat as you catch the bell in its new hand position. From there, straighten legs as you stand up and extend your hand and the bell skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core.
Windmills | Start in a standing position, feet wider than hip-width apart, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down, keeping legs and the arm holding the kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly rise back up to starting position. A good way to maintain proper alignment during this is to look up at the kettlebell the whole time. I used a 15-lb kettlebell for these.
High Pulls | Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you to one side. Squat down, weight in your heels, grabbing the kettlebell with one hand. This is your starting position. From here, power up to a standing position using your legs. As you do, pull the kettlebell straight up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, tapping it to the floor and going right into your next rep.

Circuit 3: Low Body (+Back)

Repeat Section 1.

Circuit 4: Upper Body + Core (left)

Repeat Section 2 but on the other side.

WEARING | tank: Nation // sports bra: Fabletics // spandex: Under Armour (old but similar HERE) // sneakers: Nike

Happy sweating!

Filed Under: Full Body, Kettlebell, Workouts

The One Piece of Workout Equipment You Need in Your Dorm Room (+A Workout)

August 14, 2015 by Nicole 14 Comments

In all fairness, you could argue that this could be a lot of things. In fact, at the end of the day the only piece of equipment you really need to workout is your own body. But if I were to recommend one exercise tool for your home or dorm it would have to be a kettlebell (whatever weight you swing).

My rationale behind the kettlebell is that it offers you quiet cardio, which is important when you’re sharing space with a roommate or on a top floor with people living below you. With bodyweight moves, most exercises that get your heart rate up involve jumping around. With kettlebell swings, on the other hand, your feet are stationary on the floor while getting a killer cardio (and strength) challenge.

Heart-pumping swings aside, you can do countless exercises with a kettlebell that will work your entire body, and it doesn’t take up much space so you can easily store it in the smallest of dorm rooms. I know most campuses have student gyms, but it’s still great to be able to mix in quick workouts between studying and writing papers (or socializing–let’s be real here). Here’s a workout to get you started–it’s perfect for dorm rooms, apartments, your home, or even the gym!

20-Minute Kettlebell HIIT Workout

Equipment I Used:

25-lb kettlebell (use whatever weight you’re comfortable swinging)
Interval timer

Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following five exercises four times.

Kettlebell Swings | Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting.
Halos | Start standing with your feet about hip’s width apart, a soft bend in your knees and tailbone tucked (hold in your lower abdomen) so that you have a supportive base. Hold the kettlebell upside down with your hands around the bottom at the base of the handle. Start with the kettlebell in front of your face, elbows bent at about shoulder height. From here, circle the bell carefully around your head, keeping it at roughly the same height. When it’s to the right side of your head, your right hand is the main support of the weigh; when it’s to the left, your left arm bears the brunt of it. Use your core the entire time; try not to wiggle your hips to counter the movement of the kettlebell—you’re not hula-hooping!
Goblet Squat | Stand with your feet about shoulder-width apart with your toes angled slightly outward. Hold a kettlebell in both hands, cradling it at the base of the handle at your chest. Keeping your torso as upright as possible (you don’t want to hunch forward with the weight of the bell), squat down, trying to get your bum lower than your knees. As you bend the knees, they should track in line with the angle of the toes and not jut forward of them. Once you reach the bottom of your squat, weight in your heels, power up to standing, thrusting the hips forward slightly at the top as you squeeze those glutes.
Russian Twist | Start seated, holding the kettlebell in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the kettlebell to the outer side of that hip; then repeat in the other direction. Really twist at the waist—you want your chest to be totally facing whatever side you’re bringing the bell.
Single-Leg Squat (alternating legs each round) | As far as upper body goes, I want you to think “deadlift.” Lower body, think “single-leg squat/curtsey lunge.” Start standing on your right leg holding the kettlebell in both hands in front of your body. Start to squat down on your right side, sending the left leg behind you into a hover. Make sure your right knee doesn’t jut out farther than your toes by thinking about sending your hips and butt back and down. Weight should be in your right heel at the bottom of your squat. Lower until the kettlebell lightly taps the ground and then stand back up. As you do this, make sure you’re engaging your abs to avoid undue stress on the lower back.

WEARING | Nike sports bra, Fila leggings & Nike sneakers c/o Kohl’s

Do/did you have any workout equipment in your dorm room? How do you plan to #MakeYourMove back at school?

This post is sponsored by FitFluential on behalf of Kohl’s.

Filed Under: Full Body, Interval Training, Kettlebell, Workouts

Kettlebell Superset Pyramid Workout

July 14, 2015 by Nicole 7 Comments

In theory, I love the shirt I’m wearing in this post (adorable, right?). In practice … not so much. When I try to wear it while teaching or working out, I might as well be shirtless because the thing literally falls down every five seconds. Oh well, it’s certainly not the least practical thing I own *looks at shoe collection* …

Anyway, on to today’s workout. This is the same structure I used in yesterday’s bodyweight workout, but with kettlebell exercises. I loved this workout.

Kettlebell Superset Pyramid Workout

Equipment I Used:

25-lb kettlebell
20-lb kettlebell

Complete each superset as quickly as possible. You’ll do 10 reps of each of the two exercises, then 9 then 8, all the way down to 1 rep of each. Finish one superset before moving onto the next. Rest for 30-60 seconds in between each superset.

Record your times for completing each superset so that you can revisit this workout later and try to beat your first performance!

SUPERSET 1

Bell-to-Floor Single Leg Squat (each side) | As far as upper body goes, I want you to think “deadlift.” Lower body, think “single-leg squat/curtsey lunge.” Start standing on your right leg holding the kettlebell in both hands in front of your body. Start to squat down on your right side, sending the left leg behind you into a hover. Make sure your right knee doesn’t jut out farther than your toes by thinking about sending your hips and butt back and down. Weight should be in your right heel at the bottom of your squat. Lower until the kettlebell lightly taps the ground and then stand back up. As you do this, make sure you’re engaging your abs to avoid undue stress on the lower back.
One-Arm Alternating Kettlebell Swings | This is your basic kettlebell swing, but holding on to the bell with only one hand and switching hands at the top. The main form difference is that your hand will rotate with the swing, as opposed to a two-hand grip where your knuckles are always facing out. Start holding the bell in your right hand, feet shoulder-width apart with a soft bend in the knees. Swing the bell back between your legs, thumb-first, leaning forward with a straight back and bending the knees a little deeper. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest-to-face height. At the top of the swing, when the bell has that quick moment of weightlessness, grab it with your other hand. Swing it back down, again rotating the bell so that your thumb leads the way. Continue, switching hands at the top of each swing.

SUPERSET 2

Goblet Squats | Stand with your feet about shoulder-width apart with your toes angled slightly outward. Hold a kettlebell in both hands, cradling it at the base of the handle at your chest. Keeping your torso as upright as possible (you don’t want to hunch forward with the weight of the bell), squat down, trying to get your bum lower than your knees. As you bend the knees, they should track in line with the angle of the toes and not jut forward of them. Once you reach the bottom of your squat, weight in your heels, power up to standing, thrusting the hips forward slightly at the top as you squeeze those glutes.
Figure 8 Squat Hold | Hold a low squat (weight in your heels, chest open) and swing the kettlebell through your legs, weaving it around one leg, passing off to your other hand in the center, and then around the other leg, in a figure 8 pattern.

SUPERSET 3

Clean ‘n Press (each side) | Start standing tall with feet shoulder-width apart, holding the kettlebell in one hand, arm straight, bell hanging in front of your body. Bend knees into a half squat, and bring the kettlebell from a straight-arm hanging position to being closely held by the center of your chest with arm bent, fingers facing up. It’s a smooth movement, pulling the bell straight up and flipping your grip around the handle from an overhand grip to underhand (it will be cradled in the crook of your thumb and index finger at the end). Use your legs to help you achieve the clean: push up from your feet, straightening your legs for added power as you pull the bell up, and landing softly back into that half-squat as you catch the bell in its new hand position. From there, straighten legs as you stand up and extend your hand and the bell skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core.
Hopping Kettlebell Swings | This is a traditional kettlebell swing, adding in a little hop when the bell is at the top of each swing during that little moment of weightlessness when it’s switching direction. For these, I typically use a bell 5-10 lbs lighter than what I normally swing (I’m using 20lbs in this workout).

SUPERSET 4

Windmills (each side) | Start in a standing position, feet wider than hip-width apart, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down, keeping legs and the arm holding the kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly rise back up to starting position. A good way to maintain proper alignment during this is to look up at the kettlebell the whole time. I used a 15-lb kettlebell for these.
Kettlebell Swings | Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell (but need to go up!).

WEARING | top & shorts: Fabletics // bra: c/o PRISM Sports (get 30% off your first order with code ACTPERRY – must use THIS LINK) // sneakers: Nike

Alright, I’m off–got a super busy day of shooting new material for the blog! Enjoy your Tuesday!

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Filed Under: Full Body, Kettlebell, Pyramid, Superset, Workouts