The Compliment: Total Body Kettlebell Workout

by TaylorR

This weekend didn’t quite go as planned.

Dan and I were suppose to participate in a huge dragon boat race but because of a rather huge hiccup with one of our boot camps we had to pull out at the last minute and spend Saturday looking for a new boot camp location. Most of the time running a business is awesome, but when this stuff pops up… not so much!

Luckily, the stars were aligned and we found a great new place! And we even had time left in our day to enjoy some of the gorgeous sunshine.

follybeach-may3

The weekend wasn’t a total bust. Because of the stress of the hiccup, I had some energy I just had to get out. I love when stress helps to fuel some awesome workouts!

A 5 mile run on the bridge….

bridge-may3

I never get tired of this view. I get tired of dodging people that don’t know how to run on it, but how can anyone not appreciate this? Just FYI – I stuck my phone out of the view box to snap this. Dan said it looks like I was flying beside the bridge!

The it was time for great workout for FitWomensWeekly and this killer kettlebell workout, The Compliment.

The Compliment:
Total Body Kettlebell & Body Weight Workout

You know, when it comes to kettlebell workouts, you don’t have to use them in every single exercise.

Sometimes it’s fun to mix things up. Sometimes putting the kettlebell down can make for an even better workout since you get to rest your grip!

All of that is to say… do this workout! You won’t regret it!

The premise is this… each kettlebell exercise in the workout, has a complimentary body weight move. They aren’t paired back to back,but that’s to ensure a balanced total body workout.

Basically, we’re going to work lower body –> upper body –> total body –> Repeat

The Pairings? 

Swings –> Hip Extensions

Kettlebell Presses –> Pike Push-Ups

Snatches –> Burpees

Get-Ups –> Footballers

I assure you, this workout is no joke! I am working on upping the intensity of my own workouts for the next 6-weeks which means the workouts I will be sharing will be turned up a notch too.

No messing around here, we’ve got goals and it’s time to take action. Am I right? Or am I right?

compliment-workout

Let’s quickly go over the moves. If you haven’t picked up a kettlebell before, this shouldn’t be your first workout. I recommend getting hooked up with a kettlebell certified trainer to help learn the fundamentals before trying these moves (we are putting the final touches on a intro course now)!

If you love weights but don’t have a kettlebell, no problem. These exercises can be done with a dumbbell.

The Moves

Kettlebell Swings: 

  • This is a hip dominant move, don’t squat deeply. Instead, push the hips backward as if completing a deadlift.
  • Keep the back straight throughout the movement!

Pike Push-Ups:

  • Get your tush up as high as possible.
  • As you lower down, you should be aiming to have your head tap in between your hands.

Snatches: 

  • Use the moment of the swing as you punch through the kettlebell to take it overhead.
  • Concentrate on a straight back and strong base (tight glutes, activated core).

Hip Extensions

  • Lay as if doing a sit up and slide your feet out about 3 additional inches.
  • Keep one leg off the ground as you push through your grounded heel to lift your hips as high as possible.
  • Squeeze your butt!

Kettlebell Presses

  • Start with the elbow in and in a proper racked position.
  • Rotate the hand as you push the kettlebell straight up to overhead position.
  • Return to the wrack before pushing up again.
  • Keep the core tight, this is an easy move to find yourself arching your back and putting unnecessary stress on the joints.

Burpees

  • Start standing, squat down and jump your feet back. Perform a push-up before jumping the feet back to your hands and finishing with a jump to the sky!

Turkish Get-Ups

Part 1: 

Part 2: 

There is a lot to this move and it’s not for beginners.

  • Watch the video over and over and have someone around you that knows what they are doing to help you learn each step of the move.
  • If you know what you’re doing, a few things to focus on: Keeping the wrist straight; core engaged from start to finish; rotating the foot before standing and when coming down; and finally work on getting better and having fun!

Footballers

  • Start by shuffling in place for 3-5 shuffles before dropping down to your stomach. From here, jump right back up to starting position.

Now you know the moves, so what’s keeping you from doing this workout!? I won’t lie, it was a bit harder than I expected! In a good way.

How was your weekend?

Are any of these moves completely new to you? 

Aside from our boot camp hiccup, the rest of the weekend was great! Productive with a splash of relaxation tossed in.

 

{ 26 comments… read them below or add one }

Jojo @ RunFastEatLots May 5, 2014 at 6:00 am

Turkish get ups are new to me. They look so tough!

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TaylorR May 5, 2014 at 12:01 pm

They are tough! But amazing!

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Abi@AbsofSteel May 5, 2014 at 6:43 am

I love workouts like these! I used to do a lot of them earlier this year but then I switched to a more strictly strength type of workout style. I’ll probably go back to ones like these eventually though so this is a great workout for me to keep in mind. That’s what I love about exercise, when you get burned out on one thing you can always switch it up!

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TaylorR May 5, 2014 at 12:02 pm

You’re right… that’s why my workout change so much. There are so many options in the fitness world, it’s cool not to stick to one for too long!

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Amy Lauren May 5, 2014 at 7:59 am

I’ve never seen a Turkish get up before. Looks like a pretty good/tough workout as a whole.

I’m glad you got the boot camp location worked out… that’s gotta be stressful :(. I don’t blame you to go to the beach and relax after dealing with that one.

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TaylorR May 5, 2014 at 12:02 pm

They are awesome, glad to teach you one day at the track! haha
It was wonderful to get the WA location figured out!

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Jen May 5, 2014 at 9:25 am

this workout looks great! can’t wait to try it. turkish get-ups are not my favorite, but it’s likely because i don’t have the best form. I’m glad you put some tips and a video!

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TaylorR May 5, 2014 at 12:03 pm

Thanks, it is a good one. Turkish get ups used to not be my favs either but I was intimidated by them. You can do it, just watch your form! :)

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Divya @ Eat. Teach. Blog. May 5, 2014 at 11:10 am

Weekend was good! Spent a lot of quality time with family, which is always nice. Turkish get-ups are new to me!

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TaylorR May 5, 2014 at 12:03 pm

Family time is always the best!

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Sheena May 5, 2014 at 11:49 am

Looks tough :) Why are you upping your game for the next 6 weeks?

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TaylorR May 5, 2014 at 12:01 pm

Dan and I are focusing on fine tuning a few fitness goals for ourselves and seeing if we can “train” for 6 weeks to make them happen!

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Sheena May 5, 2014 at 12:24 pm

Nice! Well good luck to you both :) I hope you kick those goals butts hard!!

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TaylorR May 5, 2014 at 3:59 pm

Thank you! Just finished some pull-ups! which is one of the goals

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Sheena May 5, 2014 at 9:11 pm

Nicely done! Pull-ups is like the most bad ass workout move!

Erica May 5, 2014 at 1:04 pm

SO glad you got the boot camp location figured out!!!!!!!!! I agree- nothing beats that view and that run. Its tough, but just awesome. <3

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TaylorR May 5, 2014 at 3:59 pm

Oh my yes, it was so nice to get it all figured out! Next time we should do the bridge!

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Samantha @ The More I Run May 5, 2014 at 2:19 pm

Doing this workout today! Thanks so much for posting! I desperately needed something different and fresh to do! :) I have a kettle bell but don’t use it, because I wasn’t sure what all to do with it. This is so helpful!

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TaylorR May 5, 2014 at 3:58 pm

Awesome! Enjoy

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Kim May 5, 2014 at 6:11 pm

I think that running on that bridge might freak me out a little!
Love the workout – will have to try it after my race is done!!!

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TaylorR May 6, 2014 at 8:52 am

The old bridge was freaky but this one is so big and stable it’s not. It’s really gorgeous! The best views of the whole area!

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Linz @ Itz Linz May 5, 2014 at 6:47 pm

the footballers look fun! :)

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TaylorR May 6, 2014 at 8:51 am

They are fun!

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lindsay May 5, 2014 at 10:17 pm

hiccups can be a good thing, you learn to adjust quickly! glad you did, cause this looks awesome! xxoo

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TaylorR May 6, 2014 at 8:51 am

Yes it was a hiccup that we needed! We had talked about moving locations for a while so it was the push that was required!

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TaylorR May 6, 2014 at 8:52 am

Why thank you ma’am!

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