Posted on March 02, 2014 by Jenny Cromack

This week’s Kettlebell workout was inspired by my client Greg who is preparing to walk 100k. In our 1-1 sessions, we’ve been integrating a whole host of cross training techniques – including those specfically targeting leg muscles, cardiovascular fitness, upper body strength and now with this workout, his stability/core muscles.  But so he doesn’t feel solely to blame, I also have a number of runners who attend my other classes, so my Kettlebell Workout for Walkers and Runners is for them too!

When we look at training plans for endurance walking or running, there’s an abundance of information about how to increase your distance, choosing different terrains for training, and varieties of strength training. I wanted to come up with something which looked specifically at Kettlebells challenging our core stabilising muscles; and combining it with shoulder work (my favourite), dynamic moves like clean and pressing (it was requested!) and with some plyometrics exercises for muscle strength and power.

All of these exercises can be completed with a single Kettlebell, 8kg and above (ideally more where KB Swings are concerned). If you don’t have a box to jump off, a bench or steps will do! In our circuit we performed all the exercises for 45 seconds, and completed the whole circuit twice. Let me know how you get on! Kate

Exercise	Descripton
Lunge & Single Arm Press	With the Kettlebell in a rack position, perform a lunge. During the lowering phase of the lunge press the Kettlebell into the air. As you return to the starting position return the Kettlebell to the rack position
Straight Arm Sit	This is the hard bit of a Turkish Get Up! Lie flat on the floor keeping the arm with the Kettlebell in it straight and vertical. Perform a full sit up then return to the supine position (I try to avoid using the other arm for assistance!)
Long Jump & Run Back	With your feet slightly apart, it’s a two foot take-off, swinging the arms and jumping forward as far as possible and landing with two feet. Run backwards as fast as possible to the starting point and jump again.
Windmill	Stand with your right arm fully extended upward supporting Kettlebell and with your legs far apart. Stick your hips out to the right and turn your other foot out to the side. Bending forward, reach your free hand to the toes of the left foot. Keep your knees straight and Kettlebell balanced over the right shoulder. Rise back up to original position maintaining balance of Kettlebell over head above the right shoulder.
Plank Cross Drag	Start in an elbow plank position, with the Kettlebell just behind your right elbow. Step one hand in at a time to press up into full plank position. Reach your right hand under, grab the bell and drag it to the other side (keeping it off the floor). Lower back down into the elbow plank one arm at a time.
Jump Off Jump	Stand on a box or step. Jump off the step, landing with your knees bent and immediately after landing with both feet take a long jump forward. Repeat
Single Arm Clean & Press	Start in a slight squat position with the Kettlebell on the floor in the middle of your legs. Clean the Kettlebell to your shoulder by extending through the legs and hips as you pull the Kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. Dip your body by bending the knees, keeping your torso upright. Then drive through the heels, slightly jumping to create momentum. As you do this, press the Kettlebell overhead to lockout by extending the arms. Return the Kettlebell to the rack position and then back to the floor. Repeat
Double Handed Swing	Stand with feet slightly wider than shoulder-width apart, holding handle of Kettlebell with both hands, arms in front of thighs, palms in. With a slight knee bend NB This is not a squat position, stick your hips back and let your arms swing backwards. Exploding with your hips, move to a standing straight position, pushing through your hips, tightening your gluts, abs and thighs. Your arms should act as a pendulum only projecting the Kettlebell forward.
Squat Jumps	Keeping your back straight and chest up, squat down. Now pressing with your feet and swinging your arms jump straight up in the air as high as possible, using the thighs like springs. When you touch the floor again, immediately squat down and jump again.