There was a time when athletes had to be strong or they had to have endurance; however, the athletes of today find it is more important to have characteristics of both strength and endurance. In order to achieve this the proper training must be done. Just hitting the weights alone will not do it or running miles and miles also will not do it. In order to be strong and muscular as well as have cardiovascular endurance you must train for both.

The following exercises incorporate just that, cardio strength training that includes muscular building routines as well as cardiovascular movements that get your heart rate up and improve your endurance. One of the latest exercise accessories on the market today is the Kettlebell. The Kettlebell originated in Russia and looks similar to a cannonball with an attached handle. There are many exercises centered around this piece of equipment that can help you train for across-the-board fitness and physical development.

Kettlebell swings are great way to improve your cardiovascular endurance as well as increase your strength and muscle mass. By swinging this weighted ball in the various exercises you’re able to work some of the larger muscles in your body such as your hips hamstrings, glutes, shoulders and back. After doing 10 to 20 reps of these exercises you will increase your heart rate, which gives you your cardio portion as well as strengthening all the muscles involved in performing the various swings.

The next exercise is a total body workout that will increase your cardiovascular fitness as well as your overall muscular strength. It is known as the Squat Thrust. This exercise does not use any weight or machines instead you will be using the weight of your own body to perform this repetitive exercise. You perform it by standing up with your feet at shoulder width, crouch with your hands on the ground in front of you, kick your feet behind you extending your body into a push-up position and finally bringing your feet back in as you  return to a standing up position. It may sound simple but after you do about 10 to 15 repetitions of this you will be breathing heavily and your heart rate will increase significantly. This exercise is not to be taken lightly; it will greatly help increase your endurance and strength in no time at all.

The next cardio and strength exercise is known as the Squat Jump and it also does not involve any extra equipment. This exercise involves short burst of energy which will help to improve your cardiovascular fitness, strengthen your joints as well as your muscular strength. You perform this by standing with your feet shoulder width apart, squat down, as you begin to squat down swing your arms backwards, as soon as you reach the downward position swing your arms forward while simultaneously using your hips, knees and ankles to jump into the air with as much force as you can. You then repeat this for as many repetitions as you desire. Talk about a cardiovascular and muscular endurance workout! This cardio exercise will test your strength as well is your cardio endurance.

Incorporate these three exercise into your workout sessions and you are sure to improve your cardio endurance, strength as well as increase your muscle mass. You can also follow these Kettlebell routines as a lose body fat guide, and you will see results quickly. Remember to stretch before performing any exercises and if you are feeling any undue pains and aches consult with your physician.

I teach a kettlebell class at a local Crossfit Gym. Every week I meet new people, but they all have the same–or at least very similar–goals. Many want to lose fat. The guys usually want to see their abs and get the veins in their biceps popping out. For the women it’s usually hips, stomach…the usual.

They come to my kettlebell classes because they’ve heard that kettlebell routines are a great way to accomplish any numbers of things.

That’s too hard for me!

When they see someone using one of these big iron balls for the first time, they usually say something like “Oh, that looks hard. How in shape do I have to be to do that?”

Have you ever decided that you were going to go to a buffet, but first you asked yourself: “Hmm…am I full enough to go to the buffet?” Of course not. But something about the kettlebell intimidates a lot of people and immediately convinces them that they’re not up to it.

The good news is, just about everyone I know is stronger than they think they are. Women in particular fight with me about trying something new or adding more weight to an exercise. But once I can convince them to try it, women are usually the ones who get bitten by the strength training bug. And when it bites, it bites hard.

Suggestions for adding a new exercise or tool

So here are some suggestions for easing into a new and novel workout with minimal psychological trauma and terror:

• Make the movements feel easy and they’ll become easy
• There’s no need to lift with a purple face
• Avoid unnecessary tension (more than is needed to accomplish a movement)
• Write down everything you do
• The next time you do the same movement or workout, just see if you can add a rep or two to an exercise, or add some time to a set

The key to making progress in strength training is to keep it fun. It won’t be fun if you’re scared, but if you’re making progress, you’ll know that there’s nothing to be afraid of.

Lift, write it down, lift, write it down, and repeat. As long as it’s fun, it isn’t wrong. You’ll get better every day.