In this video, First Capital Gym coach Amber Zuver demonstrates a double kettlebell complex that consists of: Double Swings x 3 Double Cleans x 3 Double Press x 3 Double Squat x 3 Depending on your fitness level and kettlebell skill, we recommend doing this complex 5-10 sets with anywhere between 30-90 second break.
In this video, First Capital Gym member Bella shows 1 set of a conditioning protocol virtually anyone can do. 15 swings on the top of the minute. Example: Start at the top of the minute and swing for 15 reps. Rest until the next top of the minuteDepending on your fitness level, try completing 5-20 … Read more
In this video, First Capital Gym coach Amber Zuver demonstrates a workout consisting of just bodyweight exercise. This could be done outside or in your house. Jumping Jacks x 10 Pushups x 10 Lateral Lunges x 5e Squats x 10 Jumping Jacks x 10We recommend performing this 4-6 times with 1-2 minute breaks in between … Read more
Pushups x 5Squats x 5Split Stance Row x 5eSingle Leg Deadlift x 5eWe recommend trying to perform as many of this circuit in 5 minutes. Take a 2 minute break and perform it again. Repeat 1-2 times
In this video, First Capital Gym coach Ryan Zuver demonstrates a workout consisting of just 1 dumbbell Split Squats x 5e Split Stance Row x 10e Floor Press w/ Bridge x 8e Single Leg Row x 5e Single Leg Deadlift x 5e Standing Press x 5e Goblet Squat x 8 You can perform 3-5 sets … Read more
Pushups w/ Rotation x 4-8eValslide Reverse Lunge x 4-8e (paper plate can work too)Dumbbell Row on Chair x 8-12ePlanks w/ Hip ExtensionWe recommend performing this circuit 4-6 times with 30-90 seconds of break in between circuits.
Let’s say, you had trouble doing some of the workouts above, no problem, we got you covered. Here’s an example of a workout you could if you can’t swing. Enter your text here…There you have it! I hope you enjoyed “No Gym. No Problem. 10 Kettlebell Workouts You Can Do At Home.” Like we mentioned … Read more
Example of 1st and 2nd Complex Set of 5: Guys: 16-24 kg bellWomen: 8-12 kg bellOne of my favorite Biggie lines. In this workout, you’ll be doing a complex in a ladder format. To break it down easy, every time you perform this complex, you’ll be adding one more rep to each exercise. The exercises … Read more
Guys: 20-28 kg bellWomen: 10-16 kg bellSquats are the main dish in this complex and they’re plenty of them. In a nutshell, you’ll be squeezing squats in between pressing. Here’s how it would look:5 Squats 3 Presses (R)5 Squats3 Presses (L)5 Squats3 Presses (R)5 Squats3 Presses (L)Since the squat is a total body exercise, this … Read more
Guys: 20-28 kg bellWomen: 10-16 kg bellThis is actually more challenging than staying awake for that movie. For this workout, you’ll be doing single arm swings for 60 seconds. We have found that by breaking them up in 5 rep increments the easiest to do. Simple movement but not easy. With this example, you could … Read more
If you have problems with lunging, modify it with one of these examples: Guys: 16-24 kg bellWomen: 8-16 kg bellIf you pick a challenging weight, I honestly believe this is the hardest one of all 10 workouts. Your legs, heart, and lungs will definitely be challenged here In this complex, you’ll be performing 7 repetitions … Read more
Guys: 20-28 kg bellWomen: 10-16 kg bellIn this complex, you’ll be doing 3 exercises with 3 reps each. Your lower body and lungs will be getting worked with this one. The exercises and order are:3 Push Presses (right side)3 Squats 3 Lunges (left leg is going out)Switch to the other side3 Push Presses (left … Read more
Guys: 20-28 kg bellWomen: 10-16 kg bellThis complex here hits almost all the basic kettlebell fundamentals in one. This is definitely a tough one that’s going to tax the lungs and heart. In this complex, you’ll be doing:5 single arm swings5 cleans5 presses5 squatsSwitch to the other side and repeatDepending on your fitness level, we … Read more
Guys: 20-32 kg bellWomen: 8-16 kg bell This is a little more advanced but if you’re up to it, give it a shot. In this workout, all you’ll be doing is snatching. For this, you would want to go heavier than a kettlebell you would normally snatch with. In the first set, you would do 5 … Read more