AEROBIC

Jacks (jumping)

​Mountain climbers

Aerobic
While many kettlebell exercise have aerobic components, jumping jacks, burpees, mountain climbers, grapevines and other aerobic exercises can be adapted to using kettlebells.  Using no weight is ALWAYS an option and lighter weight is strongly recommended because of the speed of some of these motions.  As always, starting light will enable you to correct your form safely. 

Jacks
Jumping jacks can be done with either a step tap to the side or with a high impact jump.   The three pictures show a conventional jack. 
Cautions

• A full jack with a heavy kettlebell is difficult.  Lighter weights, excellent core control or both are recommended.
• Keep the weight in front of the face.  DO NOT take the weight behind the head. You should be able to look up and see the weight.

If you want more

• Twist to the sides when pressing overhead
• Add a kickback when the kettlebell is up

Burpees
Burpees are high on everyone's favorite exercise list (NOT) but they are an excellent whole body cardio and strength exercise that can be done with, or without a weight.
Start holding the kettlebell chest high, quickly place it on the ground in front of you and jump or walk the feet out so that you are in pushup position over the kettlebell.
Do one pushup. 
Jump or walk the feet back.
Jump up or stand up, with or without the kettlebell, and repeat.

Cautions

• As with jacks, lighter weights are typically used because of the speed of the motion.
• Again, keep the weight in front of the face.  DO NOT take the weight behind the head which can lead, long term, to shoulder injuries.
• Low impact version is just step back for the pushup. 
• If you do a pushup burpee on a kettlebell be careful of the balance issue.  Your core, glutes, etc. WILL be more challenged but don't fall off the kettlebell. 

If you want more

• Heavier weight 
• Hands on top of the kettlebell handle, body balanced
• Keep your feet togther to ehance the core workout.
• Lift alternating legs off the floor during the pushup.
• Ladder the pushups so you do 1, 2, 3, 4, ... and then come back down to 1 pushup.

If you want less

• Eliminate the pushup
• Walk the feet out rather than jumping out
• Have your hands on the bell of the kettlebell, that is opposite the weight label.  This is much more stable.​

Mountain climbers

• After burpees, mountain climbers are right up there with everyone's favorite exercise -:)
• I don't have photos yet but assume a plank position on your hands or on your elbows.  
• Run your knees towards your chest under your abs, holding the plank.  I suggest 30+ reps, an active recovery and repeat at least once more.
• A great active recovery is a child's pose stretch - from the mountain climber scrunch back so you're kneeling, lean forward so your abs are on your knees or as close as you can get and stretch your arms overhead.   

Cautions

• As with planks, mountain climbers on the hands may be difficult if you have wrist issues. Ways to ease the wrist strain include a kettlebell flat side down on the floor or a simple handweight with the hand gripping the handweight. 
• Low impact version is just step back rather than running. 
• If you do a mountain climber on a kettlebell handle be careful of the balance issue.  Your core, glutes, etc. WILL be more challenged but don't fall off the kettlebell. 

If you want more

• Heavier weight 
• Cross-over mountain climbers - instead of running the leg into your chest cross it over the opposite side of the body.  High impact is jump-switch, low impact is step through
• Everest climbers - take the knee up on the outside of the arm so that your knee touches your elbow or as near as you can get it.  Again high impact is jump-switch, low impact is step through.

If you want less

• Rather than a plank on the floor, lean into a wall and bring the knees as  high as possible.   Much lower stress on back, shoulders and arms. Adjust your distance from the wall for more or less effort. 
• Walk the feet out rather than jumping out
• Have your hands on the bell of the kettlebell, that is opposite the weight label.  This is much more stable.

Grapevine

• A lower intensity aerobic exercise is a grapevine or, more simply, just a step-tap motion with the feet. 
• Many options are possible with the feet and with the upper body changing the exercise from a moderate level aerobic exercise to a high intensity aerobic/strength exercise
• Step-tap basic motion is a simple step side-side and tap the toe. Stay off the heels. No weight or a light weight can be held at waist high and twisted around the core.  Preferably twist as far as possible.
• A grapevine is 4 steps to the left, then right. Increase the intensity by taking larger steps.  High impact version is 4 jumps.
• Carioca is also 4 steps left and right but alternate which foot is in front.  Adjust your steps so that going right, the left foot ends in front and going left, the right foot ends in front.

Cautions

• If you are using kettlebells for the weights, I prefer to hold them bottoms up as shown in the pictures.  
• Since you are moving FAST, don't twist too far around until your core is developed enough so support the lower back with the ballistic motion of the kettlebell.
• Low impact versions are always just a step for any of the foot motions.

If you want more

• Heavier weight 
• Move from step-tap to grapevine to carioca.
• Add a jump in any of the foot motions so your feet come off the floor.
• Take the weight higher (or lower) than waist high.  The pictures show the kettlebell bottoms-up head-high and overhead for a step-tap motion. You can do this with any of the grapevine or carioca.
• Add a front circle with the weight during any of foot motions.

If you want less

• Keep the feet on the floor  
• Lighter or no weight
• Minimize the twist though I like to work on larger twists for better oblique and lower back  control.