Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊
If you’ve already done your workout today – don’t sweat it – just add it in tomorrow. We have a BIG prize to give away for those that complete the challenges.
Today we have an awesome kettlebell workout that you can do at the gym or in your living room. Here’s your moves for today’s workout:
- 15 KB Swings– Grasp the KB with both hands with your palms facing your body. Pull your shoulders down and back and engage your core before starting the exercise. Lift the KB and allow it to swing between your legs while keeping your back flat and your knees slightly bent. Drive your hips forward, squeezing your glutes and core, and allow the KB to swing out in front of you. Your arms should be unlocked and the KB is being lifted from the momentum of the swing – NOT your upper body. Allow it to swing back through your legs by hanging back into your hips. IT IS ALL ABOUT YOUR HIPS – IT IS NOT A SQUAT.
- 15 KB Single Arm Shoulder Presses– Stand with your core tight and your knees soft. Press the KB overhead while rotating your hand so your arm finishes in a straight line, fingers facing forward.
- 15 KB Bent Over Rows– Either place your hand on an elevated surface or balance your forearm on your thigh. Make sure your shoulders are level and your core is engaged as your squeeze your back muscle and pull the KB up. Pause before your return to the starting position.
- 20 KB Goblet Squats– Hold the horns of the kettle bell as you stand with your feet hip distance apart. Iniate the movement by driving your hips back and down while keeping your knees out and the weight in your heels. Keep your back straight, chest up, and core engaged. At the bottom, pause then drive up while squeezing your glutes.
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Xo, Louise & Pam