Kick-ass Kettlebell Workout
Kettlebell exercises aren’t something new, but their popularity in fitness trainings continues to rise – and with good reason. By using them correctly, the calories burnt using kettlebells can be very high: a study by the American Council on Exercises found that the average person can burn 400 calories in just 20 minutes when doing kettlebell exercises.
Doing exercising with kettlebells significantly reduce neck, back and shoulder pain by strengthening core and upper body muscles.
If you want to become a Fat Burning Machine try out our Kettlebell Workout (2 sets of the required number of reps.):
KETTLEBELL DEADLIFTS (15 reps)
- Stay tall and line the kettlebell right between your legs on the floor.
- Squat down and grab the kettlebell with both hands while keeping your back flat.
- As the body rise up, keep your arms extended, tighten your glutes and engage your core.
KETTLEBELL RUSSIAN TWIST (10 for each side)
- Sit with your feet flat on the floor, hip-distance apart and your legs bent.
- Hold the kettlebell with both hands at your chest and then lean back to a 45 degree angle.
- Here comes the difficult part: Rotate your torso from left to right by twisting at the waist and swinging it across the body.
KETTLEBELL GOBLET SQUAT (20 reps)
Do you want perfect glutes? Try to do squats with a kettlebell in your hands.
- Stand straight and hold the kettlebell in front of your chest with both hands, while keeping your elbows close to your body.
- Start doing a squat by pushing the hips back until your thighs are parallel to the ground.
- Return to the starting position and do 20 reps.
TWO-ARM KETTLEBELL ROW (15 reps)
- Grab two kettlebells on your hands, place them in front of your feet and bend your knees slightly.
- Bend over, grab both kettlebells and pull them towards your stomach, while keeping your back straight and your elbows close to the body.
- Lower the weights and repeat for 15 reps.
RUSSIAN KETTLEBELL SWING (12 reps)
- Stand up straight, with your feet wider than a hip-distance apart.
- Grab the handle of the kettlebell with both hands, keeping your arms in front of the body and the palms face down.
- Drive the hips back and lower your body, but not too low.
- In a fluid motion, drive the hips forward while swinging the kettlebell. Keep your core and your glutes engaged.
- The motion has to come from the hips, not the arms.
- Lower the kettlebell back down between your legs and keep the motion going for 12 reps.
KETTLEBELL LUNGE PRESS (10 reps each leg)
- Hold the kettlebell in front of your chest with both hands, palms facing each other and arms bent.
- Lunge forward with one leg and raise the kettlebell over your head.
- Return to the starting position and try to do 10 reps for each leg.