Pregnant Kettlebell Workout

7:02 AM

Kettlebells are a pregnant woman's best friend - actually they can be anyone's best friend. But when you are wanting to stay in hot-mama shape, kettlebells are key.  They are a versatile piece of equipment for a quick, whole body workout, that incorporates strength, cardio and improved flexibility. Win-win-win.

I've found that as my belly gets bigger, I'm using the barbells less and also doing less floor exercises.. no burpees, pushups.. ab workouts are out.. which leaves me with dumbells and kettlebells. :)

The list of exercises are endless: 

Russian Swings (single or double)
American Swing (single or double)
Goblet Squats
Kettlebell Snatches
Floor Press
Strict/Military Press
Weighted Lunges
and that's just a few.. 

As with any exercise, be honest with yourself and the skills that are improving. Start by choosing a lighter weight, (women can start with 8kg and work up to 16 kg or more) though these weights vary depending on the exercises of choice. Just work your way up.  Reps and sets will depend on intensity and your fitness levels, for most of these exercises I'd recommend a goal of 3-5 sets of 10-30 reps with good form. 10 crappy reps don't make you stronger, they just hurt.

my early morning cheering squad

Another note: If your baby bump is more than a bump, skip the snatches and cleans, work on floor press, squats and rows. You'll be more comfortable if you're not worried about hitting your belly. Also, if you are limited on weights or having a rough time with something, grab some dumbells. You can also always up the reps, lighten the weight, adjust as needed.  

A great resource on how-to's for foundation movements is here. The crew at Crossfit Invictus know's their stuff, and outlines how to do these right.. no granny swings please! 

I'll post more pics as I can, so bear with me ;) 

The following 3 workouts take less than 20 mins and can mixed and matched as your heart chooses: 

Day 1: 
3 Rounds: 
25 Russian Swings
25 Goblet Squats
Run 10 mins

Day 2: 
10 Deadlifts
10 American Swings
10 Deadlifts
10 Floor Press
10 Deadlifts
10 Goblet Squats
10 Deadlifts
10 Lunges

Day 3: 
Run 5 mins
10 Upright rows
15 Goblet Squats
20 Russian Swings
Run 10 mins

Please send me feedback on how these work for you! Questions, comments.. all of it. 
Have a wonderful weekend!

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