active adult biceps body

Workout Wednesday: Upper Body With The Kettlebell or Dumbbell

Lose 50 lbs doing this one exercise!

You know what makes me cringe? It’s those ads with a tagline like the one above that says “The one exercise you need in order to lose weight!” They drive me crazy! Not only are they super misleading, but they give people a false sense of hope and idea of what it will actually take to achieve the results you want. Sure, some people find a way to lose the weight they want with just exercise, and some people find a way to lose weight watching what they eat and zero exercise. But for the majority of us, we need both of these components to efficiently lose weight, keep it off and meet our goals.

Workout Plan, lose weight

So What Do I Do?

Our bodies thrive off of multiple kinds of movement. Cardio is essential in keeping our heart healthy, burning calories, and helping us be able to walk up the stairs without losing our breath. Weight lifting is essential because it helps us be able to keep lifting our babies after they are no longer babies. Yes, weight lifting keeps us strong, but it does so much more than that! It actually helps maintain/increase our bone density. As we age, we naturally lose bone density if we’re not continually working to keep our strength up.

How many of us have a dear elderly lady in our life who has fallen and broken a hip (Both my hands are raised)? Lifting weights through the duration of our life can help prevent us from having brittle bones in our older years. Possibly the most exciting consequence of lifting weights is that having more muscle helps us to burn calories throughout the day, and not just while we’re working out. Possibly the least important benefit, yet fun nonetheless, muscle definition is just pretty!

kettle bell, dumbbell, workout plan, exercise

Now, for those of you still reading, looking for the one exercise to lose 50 lbs, please know I will never come at you with “do this one and only exercise”! I have a personal love for weight lifting, specifically with dumbbells and resistance cables, but I’m always working to keep things interesting by learning new modalities of working out. The Kettlebell is a more recent exercise tool that I have come to gain mad respect for. This is the equipment which is highlighted in today’s workout. If you don’t have access to a kettlebell but you do have access to dumbbells, you can absolutely substitute those in this workout instead.

Here’s the workout plan:

Today’s workout is another HIIT (High intensity interval training) circuit to really help you strengthen and shape some beautiful muscles, as well as fire up your metabolism. All you need for this workout is a few kettlebells (KB) of varying weights, one light weight, one medium, and one heavier (I did this exact workout, this morning, and used a 14 lb. KB, 20 lbs KB, 26 lbs KB, and 35 lbs KB).

5 minute warm up. You can jog, jumping jack, dance, stretch doesn’t matter. Just move.

You’ll perform each of these ten exercises consecutively until you’ve made it through the whole list. Perform each exercise for 45-60 seconds with 15-30 seconds of rest in between. If you’re a beginner, then one time through might feel like plenty. If you’re further advanced, see if you can make it through the whole circuit three (if not four) times. Be sure to take a short rest period of two minutes, each time, before starting the circuit again.

Equipment needed:

Kettlebells in varying weights or Dumbbells

Thats it! Super straight forward, but guaranteed to kick your butt! I hope you enjoy this workout as much as I did!

Talk to you soon.


For last weeks workout plan, Click here!


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Published by

Amy Bellamy

What's up everyone?! My name is Amy Bellamy and I am a wife, a mom to three boys, and a certified personal trainer and nutritionist. I am an avid distance runner and love lifting weights. As someone who has struggled with being overweight in the past, I know how hard it can be to find the right process that works for you to lose weight. The frustration of starting and stopping and starting again, wears on you mentally and physically. That's why I want to share with you what I have found to be a game changer for me in my weight loss journey. Through experience and study, I’ve learned the tools required for losing weight permanently. I have the education and experience to help you overcome any insecurities you have, from that worry of everyone looking at you because you don't know how to use the exercise equipment in a gym environment, or simply not knowing how to use what you have at home. I also have the training to help you stay focused on your goals when that plate full of cookies is staring you down and you find yourself saying "Well, I will allow myself to eat just one" and end up eating the whole plate (oh, the number of times I have been there). I’m excited to help you find the right approach to your food consumption, give you the template on how to build a strategy that works specifically for you and then help you stick with it. On top of that, I will show you how to help you increase your flexibility, strength, muscle growth, cardiorespiratory abilities and achieve your fitness goals. Let me help you in your commitment to living your healthiest lifestyle and lose those last 15 pounds for good!

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