A kettlebell workout that doesn’t actually require a kettlebell? Sounds impossible, we know, but we’ve found a way to make it so. We were recently introduced to the Kettle Gryp and it’s pretty rad — it basically turns any dumbbell into a kettlebell. So, it’s great for small spaces and travel — and it’s way more affordable than buying a bunch of different kettlebells.
And, to help you make the most of it, today we’ve got:
- A guest post and workout from Keli Roberts, specialized tier-three personal trainer at Equinox, master trainer for Schwinn Cycling and Gliding, a Kettlebell Concepts-sponsored athlete, spokesperson for ACE, 2003 IDEA Fitness Instructor of the Year Award, and a 2007 inductee to the National Fitness Hall of Fame. (Yeah, she’s got some serious fitness street cred!) And this workout she’s sharing? You can do it with the Kettle Gryp or with a traditional kettlebell.
- A special discount on the Kettle Gryp just for FBG readers.
Get a Gryp (on Your Travel Workouts)
With a heavy travel schedule, jet lag is not your only problem — your training can also really suffer. Badly equipped hotel gyms and limited workout time can kill your fitness faster than any time change. While I can’t help you with time zone changes, I can provide you with a few simple ways to stay on top of your workouts when you’re on the road.
First of all, choose a piece of equipment that does it all efficiently and effectively. The kettlebell is a natural choice, but few hotel gyms offer them. If yours doesn’t, consider getting the Kettle Gryp, which turns dumbbells into a whole range of kettlebells. So from the lightest to the heaviest, you can easily pack your lightweight, portable dumbbell-converting tool that radically changes your possibilities.
Next, create a time-efficient plan. When developing a workout that minimizes time spent, it’s all about choosing big-bang exercises: think whole-body exercises that offer integrated, multi-muscle, multi-joint movements.
To maximize time efficiency, it’s important to minimize the need for long inter-set recovery and, instead, go after a metabolic response. “As many rounds as possible” (AMRAP) sets are great for this, and they’re even better when paired with active recovery sets.
For example, if your AMRAP workout involved Kettle Gryp or kettlebell swings, clean and press, squat and high pull, and alternating ribbons repeated for 90 seconds, this could be followed by an active recovery of windmills for a set amount of time. This would then be repeated for 3 to 5 more sets. That’s it! Nothing too complicated. Keep it short, sweet and sweaty!
Your Short, Sweet, Sweaty Kettlebell Workout
Set a timer for 90 seconds and complete the reps of each of the following exercises in that time — and if you get through all the exercises, start again at the beginning. Be sure to choose a weight that allows you to get through the total complex (meaning all the different exercises listed below) without needing to stop until your 90 seconds is up. When you get to the end of the 90 seconds, stop the timer and change to a lighter weight, then perform your active recovery sets of the windmill. The exercises in the timed movement complexes will work the whole body, while the active recoveries focus more on the core. Then, it’s time to start over, repeating 3, 4, or 5 more times.
Note: When you start your next complex, start off wherever you finished your last set — so if you finished with clean and press, you start with high pulls.
Swing x 10
Feet shoulder distance. Hold Kettle Gryp/kettlebell in both hands. Drive hips back, hinging forward while keeping the spine long and core engaged. Maintain soft knees. Drive the hips up and forward like a slingshot, swinging the Kettle Gryp/kettlebell forward and up to shoulder level.
Clean and Press x 5 R/L
Feet shoulder distance. Hold Kettle Gryp/kettlebell in one hand in the rack position. Lower yourself down into a slight squat and drive hips back, letting the weight hang down in front of you, hinging forward like you did in the swing. Then drive hips up and forward while pulling upwards on the Kettle Gryp/kettlebell. “Wrap” the weight around the wrist to the rack position. Press overhead. Return to rack, then repeat. Complete one side, then move to the opposite side.
Squat and High Pull x 10
Feet shoulder distance. Hold Kettle Gryp/kettlebell in both hands. Squat down, lowering the weight between your legs. Drive hips up, standing up while simultaneously pulling upwards on the weight. Finish with elbows level with the shoulders. Return to start position.
Halo x 5 R/L
Feet shoulder distance. Hold the Kettle Gryp/kettlebell in both hands, beside the outside of your right leg. Swing the weight up towards the left shoulder, going around the head and down towards your left leg. Repeat in the other direction.
Windmill x 4 R/L
Stand with feet wide, right foot externally rotated, toe pointing towards the side, left foot rotated in slightly, Hold Kettle Gryp/kettlebell in the rack position in the left hand. Hinge to the side at the hip while keeping the chest facing forward while pressing the weight up overhead. Stand back up and bring weight back to the rack.
Kettle Gryp Discount Code
As promised, here’s that discount code: FBG10. Use it here by December 15, 2018, to save 10 percent on your Kettle Gryp. Woot!
Tell us: What’s your favorite travel workout? In addition to this, I love me a good run around to see the sights of a new place I’m in! —Jenn