Congratulations on your decision to start training with kettlebells, you will find training with kettlebells much more engaging than running on a treadmill or lifting weights, with the advantages of both. Yes! Kettlebell workouts can give you the cardio benefits of a runner as well as the strength and power of a weightlifter.
To train using kettlebell you will need to wear loose clothing, preferably a pair of shorts that will give you full range of motion to moves your legs around, and a t-shirt.
Many kettlebell enthusiasts like to train barefoot; others wear vibram fiverfingers which gives them all the benefit of barefoot without the discomfort of stubbing your feet on uncomfortable surfaces. If you decide to wear shoes, wear flat soled shoes like converse all stars. Shoes with uneven soles or cushiony/spongy soles should be avoided. The reason for this is with kettlebell workouts you need to have close contact with the ground for stability, and shoe which obstructs your feel of the ground is undesired.
Ideal kettlebell weight
Men: 16kg for kettlebell swing, 8kg for Turkish getup
Women 8kg for kettlebell swing, 4kg for Turkish getup
These weights may not seem like a lot, but with active recovery, it will be challenging for beginners to complete the work. Additionally it’s important to start off with a light weight in order to learn the technique. Use particularly light weights for the Turkish getup when starting out.
4 sets of kettlebell swings @ 15 reps
Learn the technique here
4 sets of Turkish getups @ 30 seconds each set, alternate hands between reps
Learn the technique here
This workout should take no more than 20 minutes to complete; you will need a 2 minute warm-up before exercise and follow 1 minute active recovery in-between sets, you will then do a brief cool down of 3-4 minutes at the end of the workout, all using a jump rope.
Your main focus is not to plough through the exercises at high speed; you should take your time to do the exercises after plenty of recovery, and with attention to your technique. This is particularly the case with the Turkish getups.
It’s important to perform light intensity anaerobic activity like jogging, dynamic stretching, stationary bike or whichever you prefer and have access to. They help to increase blood flow which delivers oxygen to muscle cells and clears up lactic acid build-up. Its secondary goal is to aid the heart in pumping blood around the body, sitting still in-between sets makes it tougher on the heart to pump blood around the body.