To mark the launch of our new F-FLY hybrid gym shoe, we've partnered with Madeline Conti, an expert in kettlebell workouts. In this blog post, Madi tells us why kettlebell workouts are so good - and time convenient - for people of all fitness abilities.
Getting into a gym isn't feasible for everyone, but doing exercise regularly is still vital for our physical and mental fitness. For those short on time, space or equipment, a Kettlebell (KB) workout might be the answer.
Kettlebell workouts give you maximum bang for your buck; they are high intensity but can be completed in less time than would be spent heading into a gym. If you are working out from home, you can be done within 30 minutes!
You can, of course, pick the weight of your kettlebells best suited to you. Pick heavier kettlebells to push yourself or lighter ones to move through the flow. Done right, a kettlebell workout can improve your endurance, strength, coordination and mobility.
Accessibility is a huge plus for kettlebell workouts - they can be scaled to suit the level you're at, whether that's a newbie to exercise or a cardio queen.
You can take longer rest breaks, complete shorter complexes, and pick lighter weights if you're just finding your feet. Or comparatively, if you are looking to challenge yourself, limiting your rest breaks, increasing the difficulty of your complexes, and choosing heavier kettlebells can provide the challenge you need.
Kettlebells have been the foundation of Madeline Conti's career. Co-Founder and CEO of Continuum, a fitness app that is an oasis for clients that want a seamless and limitless experience, and the founder of 'Kettleclub', Madi tests, writes and delivers kettlebell flows for all abilities. Each user can pick from 'Kettleclub', 'Easy Wins', 'Flow State', and 'Bodybellding'.
EXAMPLE KETTLEBELL WORKOUT
As an example, here is a Kettlebell Push Workout from Madi:
Equipment required: set of medium kettlebells
8 rounds of:
- Single Arm Cleans (R) - 3 reps
- Single Arm Thrusters (R) - 3 reps
- Single Arm Swings (R) - 3 reps
- Single Arm Cleans (L) - 3 reps
- Single Arm Thrusters (L) - 3 reps
- Single Arm Swings (L) - 3 reps
- Skaters: 20 reps
Rest 1:00
5 rounds of:
- KB Floor Press: 8-12 reps
- KB Hollow Hold: 0:30
Rest 1:00
Follow Madeline Conti on Instagram for kettlebell flow inspiration, plus tips on how to squeeze workouts into a busy schedule.
Shop the F-FLY, the ideal shoe to complement your routine. Comfortable underfoot, lightweight and flexible, stable around the heel, and with an anatomical fit, the F-FLY is your perfect partner in kettlebell crime.