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Kettlebells And Running – A Fit Woman’s Favorite Combo!

Kettlebells and Running – A Fit Woman’s Favorite Combo!

Boise Women's Fitness Celebration runners by Run StrongTop Three Women by naturalturn

For you ladies who are serious about getting a super-fit and super lean body I have included this 2-part workout here for you to develop the fittest body possible. All you need to make it work is a moderately heavy kettlebell and a flat open area with a 50 yard stretch marked off to do a little running. Read and enjoy.

Part 1: Swinging For Time: For this part of your workout you are going to time yourself swinging the kettlebell rather than counting repetitions. To begin, simply set a timer for 2 minutes. Use a kettlebell of moderate intensity by your standards. Next, squat and pick up the bell. Start the timer and begin double-arm swinging away. You will appreciate the challenge of kettlebell training after this 2 minute drill is up. Once you are finished immediately drop the bell and move on to part 2 of your workout.

Part 2: 50 Yard Build-Up Sprints: For this part of your women’s fitness program simply start at the beginning of the 50 yard stretch of land that you have marked off. Begin a slow run for your first 10 yards. Once you complete the first 10 yards then gradually speed up for the second 10 yards. Complete the second 10 yards and speed up again for the third block of 10 yards. You are basically building speed and momentum at every 10 yard marker until you reach the final stretch of 10 yards where you will be sprinting “all out” until the end of the full 50 yard distance! These build ups are great training for you women to implement into your personal program because they will help you to achieve extraordinary conditioning and a super fit body! This running portion is the second part of your 2-part workout. You will want to complete 2 fifty yard build up sprints before resting. Once you finish simply rest for 2 minutes and repeat both parts of the workout 2 more rounds. Train hard ladies and enjoy the combo!

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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