Ultimate Tabatas and Kettlebell Training
By Pamela MacElree
By now you all know just how much I love active rest periods. I have an insanely busy schedule, and if I let it get the better of me, I’d never get in a decent workout. To avoid that scenario, I make sure that on my busier days I maximize my time by shortening rest periods, adding in active rest periods, and focusing on full body exercises.
One of our all time favorite exercises the first day of every month at Urban Athlete is Bottom-to-Bottom Tabata Squats. Instead of completely resting during the 10 second rest period, everyone sits in the bottom of the squat for 10 seconds. After a few rounds of this, you really start to feel the muscles in your legs.
In the video below I use the Ultimate Tabata interval workout music track with Swings and apply the same theory, perform Kettlebell swings for 20 seconds and rest in the bottom of the squat of 10 seconds. On a really busy day, I’ll do this for the full four minutes, then a set of Kettlebell push presses alternating sides, and lastly Kettlebell snatches. Including the 1 minute rest period between Tabata rounds it’s only a 14 minute workout, but one that’s extremely effective, you can’t beat that.
Give it a try, and let us know how it goes.
PS- Pamela Mac, Jason C. Brown, and I are in the process of putting together a product called KETTLEBELL KOAS which will feature custom kettlebell interval workout music powered by Workout Muse… it’s gonna be awesome!
PPS- If you haven’t seen the latest episode of HELP! MY WORKOUT SUCKS! to collect your free Halloween Bootcamp Workout Manual and Halloween interval training music, please click the image below:
Tags: kettlebell exercises, pamela macelree, tabata interval training music, tabata interval workout music, ultimate tabatas kettlebell training, workout muse
Pamela, you are one tough chick!
D
Thanks D! Get ready for some killer kettlebell training ideas when KB Kaos comes out!
More KB tabatas!!!! More Pam workouts!!! And please let the dog stay:)
Pamela- That looks like a great option for a workout. What weight kettle bell are you using? What would you suggest for someone who is a beginner with kettle bells but has been doing workouts with BJ and Workout Muse for a year and a half? What would be a good beginner set of kettle bells (weights)?
Thanks!
Coleen
Hey Coleen!
I’m using a 24kg(53lbs) kettlebell here. For female beginners I’d say to start with an 8kg(18lbs), you may find that you need a 10kg(22lbs) or 12kg(26lbs) though based upon your current training.
Let me know if you have any other questions!
Mary, No worries, Bella isn’t going anywhere!
Pamela- Holy cow! You swing that like it’s ten pounds!!! I am impressed!!! Thanks for the info. Can’t wait to try it out!
Coleen
Pamela- You are so fit. Any suggestions on what to do for diet with those kettle bell routines? I have been following a diet of protein, veggies and only one meal with carbs after my morning workout. I am not losing weight….It is so frustrating! I would love to know your opinion and advice on this.
Thanks!
Coleen
You killed it and your dog wanted some intervals too!