A little 15 minute fireside workout

It is a rare occasion when I actually workout at home, but lately I’ve been appreciating the convenience of keeping a 15 pound dumbbell around for days like this when it’s snowing and the gym is not an option.

Plus, I was super excited to try out the Kettle Gryp!  If you haven’t seen this awesome tool yet, it converts dumbbells into a kettlebell in seconds.  This was my first time using it, and I’m a happy camper!  One of my biggest frustrations with kettlebells is the amount of space they take up and when you have a small gym like I do, you’re limited.  So aside from this making it possible for me to advance clients in weight on the kettlebells now without adding more to my gym, I also have a great option for travel.

Here is the circuit I did today, just set a timer for 15 minutes and repeat these four exercises as many times as you can with good form.  If you want to up the intensity even more, do 20 jumping jacks or 10 jump squats between each round.

  • 10 Kettlebell Swings
  • 5 Reverse Lunges R/L
  • 5 Alternating Rows R/L
  • 10 Goblet  Squats
  • Optional 30 seconds of cardio

Merry Christmas Eve friends!



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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