This Kettlebell Tabata Workout, originally published in 2014, just got a refresh! Even with the update, it’s sure to get your body moving and heart rate up, in a short amount of time. Grab all the details and let’s get going!
Kettlebell Tabata Workout
Hey Y’all! Happy Monday!!
I’m back with a Monday workout post after waaayyyy too many weeks off. This Kettlebell Tabata Workout was originally published on August 15, 2014! 2014!! So long ago!
I’ve been working through some old blog posts and made notes of what posts, especially workout posts, needed a little refresh. This post was on the list. While it was fun reading through this post, it needed a little content update, new graphics, instructions and a description of each move.Update Kettlebell Tabata Workout from the archives! Grab the update #ontheblog! Click To Tweet
Here is a snippet of the original post:
I’ve started doing something not very ladylike: grunting. It started a week or so ago, during a tough workout.
I found that it actually helps me push through my reps. So, earlier this week, on my heavy lifting day, I grunted a bit, especially on my squat.
Then on Wednesday, I created this kettlebell tabata workout. And I let out a grunt or 10 throughout the workout! it was a tough one!
I have been loving kettlebell workouts lately. I’ve used kettlebells before and even created a workout on b4b a few months ago. [update: I’ve created ALOT of kettlebell workouts on the blog. Check them out here.] But I owe my new found love of kettlebells to Neghar Fonooni and Jen Sinkler. I did one of their awesome workouts and have been hooked ever since.
On Wednesday, I wanted a quick, but sweaty workout, and I knew combining kettlebells and tabata sets would be just the ticket. Kettlebells are great for a dynamic, full body workout. I like kettlebells because I get the cardio piece I enjoy and the strength aspect I have grown to love. Kettlebells can improve cardiorespiratory function, balance and stability, muscular endurance, and grip strength.
Related: Park Bench AMRAP Workout
I wrote this kettlebell tabata workout shortly after I became a personal trainer and having only worked with kettlebells for a few months. Because of that, I swapped out a couple moves. The farmer’s carry is a GREAT exercises for building grip and core strength. Because I only have 1 kettlebell at a heavy weight, I switched the move to a suitcase carry, aka, single arm farmer’s carry. Just recruiting those core stabilizer muscles a little more.
Instead of the kettlebell windmill, I swapped a kettlebell snatch. The windmill, in my opinion, is not an exercise you want to go through as quickly as possible. It’s meant to be performed slowly, with focus on the muscles being worked. Adding it to a tabata style workout would mean you probably get through 1 repetition in the 20 seconds. The snatch is the perfect addition to this workout!
Here is the original graphic:
- Interval Timer (I don’t go anywhere without my MiniMax)
- Heavy Kettlebell
- Medium Weight Kettlebell
Set timer for tabata circuit: :20 sec work | 10 sec rest | 8 rounds = 4 minutes. Complete Tabata #1 – #4. In between each tabata set, complete your suitcase carry: 20 steps forward and 20 steps back. Rest ~1 minute, then move to the next tabata set.
- EX: Tabata #1: Kettlebell Swings (:20 sec work | 10 sec rest | 8 rounds), followed by Suitcase Carry (20 steps forward and 20 steps back). Rest up to 1 minute. Move to Tabata #2.
- KETTLEBELL SWINGS: The bell should be in front of you. Hinge at the hips and clasp the bell horn with both hands. Using hips and glutes, hike the bell back and up, in between your legs. Keep the bell up in your lady/man part area. Snap the hips and glutes to swing the bell up to about chest height, squeezing glutes at the top.
- PUSH-PRESS: Clean + rack kettlebell. Ground through heels, bend knees, keep shoulders packed and squeeze glutes as you press the bell overhead. Bring back to racked position.
- HIGH PULL: Set up like the swing, placing only 1 hand on the bell handle, but rather than let bell float up, bring arm to shoulder height, elbow back engaging your posterior delt. Keep core braced tight, along with glutes, to get the bell up.
- SNATCH: Set up for the swing, keep powering through the hip, punch your hand through, and push the weight overhead. Pack the shoulder at the top, everything nice and tight.
- SUITCASE CARRY: Place the bell to your right side on the ground. Stand upright, shoulders back and down, pelvis slightly tucked to engage core muscles. Hinge at hip, pressing butt back and grasp the horn of the bell with one hand and drive through heels to stand. Keep bell at side as you walk back and forth. Use core muscles to prevent body from leaning to one side or the other. Keep glutes tight and back muscles engaged throughout.
How was your weekend?! It was BEAUTIFUL weather all weekend! I started reading the first Harry Potter book on Friday night. The Hubs and I have been watching the movies on repeat for weeks and kept talking about how ‘we need to just read the books!’. So, I picked it up and started in! I’m on chapter 7 and loving it!
Saturday, I did a short deadlift workout at the gym, before teaching my 16 Minute Bodyweight Vacation Workout at my local gym. I’m back to lifting (more on that later) and my deadlifts felt pretty good. I did a DL workout Monday and it was a STRUGGGGGLLLEEE! After teaching, I booked it home to shower and then met up with a few lovely ladies at this SO CUTE coffee shop in my area for an Influence Network meet up. It was great to meet and chat with those ladies. Can’t wait to do it again. I headed home for lunch, then went back to another coffee shop to do some work, before running a shopping errand and coming home to The Hubs for dinner. I started reading Harry Potter again around 8 and somehow fell asleep by 8:45! I apparently needed a little extra sleep.
Sunday, we had coffee and pancakes. I did a little cleaning, blog updating, cooking and Oscar walking. I’m especially pumped for today, because I have a 4 day work week and 3 day weekend!!! Can’t wait!
SO, TELL ME:
Are you a fan of kettlebell tabata workouts?
Tell me what you did this weekend!
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