Outdoor Kettlebell Workout

Why should I work out outdoors?

Spending time in green spaces or bringing nature into your everyday life can benefit your mental and physical well-being. Doing outdoor workouts can provide many beneficial effects:

• Stress relief 
• Improves your mood
• Rests your eyes and brain
• Enhances memory
• Boosts energy.

The added benefit to outdoor workouts is that the world is your oyster.  There are so many places where you can get your dose of greenery, fresh air, and vitamin D. Parks, beaches, waterfront promenades, and green rooftops, just to mention a few.

Outdoor Kettlebell Exercises

We will demonstrate our kettlebell exercises with the FX Boba 13 from Fluid X. It’s a water-filled kettlebell. We love it because it’s super eye-catching, and you can see the water splashing as feedback on your flow. Plus, it’s safe and friendly to use. 

The most significant benefit of any Fluid X equipment is PORTABILITY! Outdoor workouts are fantastic, yet lugging around heavy weights is not so much. With Fluid X equipment, you fill it up, work out, dump the water, and pack your equipment. The weight of the actual aqua bag is less than 1 kg.  

Without further delay, here are some great outdoor kettlebell workouts to get you started on some superb locations for inspiration. 

FX Swings

1. Stand with your feet shoulder-width apart.
2. Hold the FX Boba with both hands on one handle in front of your hips. 
3. Swing the FX Boba back between your legs.
4. Drive your hips forward to swing the FX Boba to shoulder height.

Goblet Squats

1. Hold the FX Boba with one hand on each handle in front of your chest.
2. Stand with your feet shoulder-width apart. 
3. Lower your hips back and down like sitting back in a chair.
4. Keep your chest lifted and your weight in your heels. 
5. Push through your heels to stand back up.

FX Lunges

1. Hold the FX Boba with a hand on each side in front of you.
2. Step forward with one leg, lowering your back knee towards the ground. 
3. As you go down, rotate the FX Boba toward the forward leg.
4. Push through your front heel to stand back up.
5. Alternate to the other leg.

FX Rows

1. Keep a soft bend in your front leg with the knee aligned with your ankle. 
2. Lean slightly forward.
3. Hold the FX Boba with one hand, arm extended towards the ground. 
4. Pull the FX Boba up to your hip, keeping your elbow close to your body. 
5. Lower the FX Boba back down and repeat on the other side.

FX Single Arm Shoulder Press

1. Hold an FX Boba with one hand on one handle. Press the FX Boba up.
2. Keep your elbow close to your ear. 
3. Lower the FX Boba back down.
4. Alternate to the other side. 

FX Russian Twist

1. Sit with your legs bent and feet hovering slightly up the floor.
2. Holding the FX Boba handle with one hand on each handle, lean back, so your torso is at about a 45-degree angle to the floor.
3. With heels a few inches above the floor, rotate your torso from right to left, swinging the FX Boba slightly across your body.

Creating a Full-Body Outdoor Kettlebell Workout

When planning your outdoor kettlebell workout, there are a few elements to remember:

• Muscles Worked. Consider if you want to do upper body, lower body, core or all three. Pay attention to the exercises you choose and what muscles are being worked on each exercise.
• Intensity. There are many formats you can follow when it comes to workouts. A very popular HIIT variation is 45 secs on, 15 secs off. You can play with times or also repetitions and how much rest you have depending on how intense you want the workout to be. 
• Weight. The heavier the equipment, the more challenging the training will be. With the Fluid X, you can adjust the weight by adding or removing water on the spot.

Tips for Outdoor Kettlebell Workouts

Once you’re out in the beautiful outdoors, taking in the blue skies, the smell of fresh grass, and the wind on your face, remember to work out safely. This includes: choosing a flat, stable surface, wearing appropriate clothing and shoes, and, most importantly, staying hydrated and protecting yourself from the sun. 

As always, remember to use proper form and technique when doing any workout, anywhere.