The other day I had just finished my workout at the gym and was stretching/ rolling out some tights spots with a tennis ball. In between I kept taking stopping to play around on my phone to give my muscles a break.
Eventually a boxing class started, so I took my headphones out to listen to the music the instructor was playing. As I did, this guy walks past me as says;
“Taking a selfie?”
I was a bit shocked because, no, I WASN’T taking a selfie, and so I told him so. He replies;
“Yea right. I always know it’s a selfie when the person takes their headphones out.”
At this point i’m pretty irritated because – that’s super annoying. What – am I going to lie to this guy because I’m embarrassed for taking a selfie?! Mister plz – it takes a lot more than that for me to get embarrassed.
To make matters WORSE, the final thing he says to me is;
“Are you going to fess up and admit it?”
Like, WHAT THE WHAT. Get out of my face right now.
The most ironic part of this one-sided, irritating conversation is that – no I wasn’t take a selfie. I was EDITING a selfie, that I had taken like 20 minutes earlier. So there bud. So. Der.
I had to share this stupidly irritating story with you guys because you may at some point experience this kind of frustration yourself one day. Don’t ever let a person tell you you’re taking a selfie when you’re not. We’re better than that.
Back to the kettlebell workout – this workout I did yesterday morning with Adam and we were DRENCHED in sweat.
Kettlebell Workout You Can Do In Under 30 Minutes
Perform each exercise for the 10-12 reps each (15 reps for men) with minimal rest between exercises. Give yourself a 2 minute break and repeat for 4 rounds total.
1. Kettlebell Swing: Grab the kettlebell with both hands and stand with your legs wider than shoulder width apart. Bend at the hips, with a slight bend in your knees, and swing the kettlebell down and through your legs. Keep your back straight the entire time without letting it round out. You should feel a slight stretch in your hamstrings and glutes at the lowest point in the swing. On the way up, drive your hips through, using your glutes for power. Keep the kettlebell below shoulder height
2. Roll Back to Jump: Stand with your feet shoulder width apart and arms by your sides. Bend at the hips and knees and gently roll backwards, bringing your shoulders to the ground. Without using your hands for support, roll forward up onto your feet and jump slightly into the air. If you are not able to do this movement with out your hands, try only using one hand for support, or just lightly with your fingertips.
3. Shoulder Press (L/R): For this exercise, be sure you are using a kettlebell weight that you’re comfortable with, to avoid any injuries. Have your feet a bit wider than shoulder width apart with a strong, solid stance. Grab the bell in your right hand, with palms facing out and the weight resting on the back of your hand. Start with your elbow bent, the kettlebell at shoulder height. Press your arm up, using your core and upper body strength to lift it. Hold for a second at the top, and in a slow and controlled motion, bring it back down to starting position.
4. Squat Jumps: Begin with your feet shoulder width apart. Bend at the knees and bring your arms in front of you for momentum. Jump up, as high as you can, swinging your arms back behind you. As you land, keep your knees soft and go straight into a squat position again.
What About You?!
- Ever been caught taking a selfie?
- Ever been wrongly accused of taking a selfie?
- Do you incorporate KB’s into your workouts?
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