If you’ve been looking at those cast-iron kettlebells at your gym and you’ve been unable to imagine yourself using them for anything but a doorstop, you’ve come to the right place.
The experts have found that those who work out with the kettlebells for 20 minutes will burn nearly 400 calories- and that’s just on the surface. When you consider the impact this type of workout has on sculpting your muscles, the total calories burned could increase by around 50 percent.
Kettlebells make the typical dumbbell moves much more challenging. The weight isn’t distributed evenly, therefore, your stabilizer muscles must work that much harder.
This helps to add definition to your back and shoulders as well as tone your arms, butt, and core. In addition, you may even shed a few dress sizes by doing the following kettlebell workout plan.
The Kettlebell Workout
You should start with the first move and then go through each exercise without taking a break in between. Once you have completed the circuit, you can rest for up to two minutes and then repeat two to three more times. Experts recommend that you do this routine two to three days per week with a ten to fifteen-pound kettlebell.
Around the Body Pass
Start by standing with your feet about at hip-width and holding the kettlebell with both hands in front of your torso. Then, release the kettlebell into your right hand and move both hands behind your back. You will take the kettlebell with your left hand and bring it back to the front. This is one rep. you will do a total of ten- then change directions and repeat the process without stopping. Keep in mind that you want to make sure your core remains engaged and you don’t move your hips.
Bent Row
Start by squatting slightly and taking the kettlebell into your right hand. Bend forward from your hips until your torso is nearly parallel with the floor. Allow the kettlebell to hang down at arm’s length. Make sure to keep your upper body still as you pull the kettlebell to your chest with your elbow at your side. Lower it back to arm’s length. This is one rep. you will do a total of ten to twelve and then repeat on the other side.
Dead Lift
Start by standing with your feet at hip-width. The kettlebell should be on the floor between your feet. Squat and take the kettlebell with both hands. Make sure you keep your back flat. Then, brace your abs and squeeze your glutes, pushing your heels into the ground as you stand. Your arms should be extended. This is one rep- do a total of ten to twelve.
Figure-8
Start by standing with your feet a bit wider than your hips and knees bent into a quarter squat position. Keep your chest up and your back straight. The kettlebell should be held behind your left leg with one arm on each side of your leg. Take the weight into your left hand, swinging it in front of your left leg and back between your legs. Pass it off to your right hand and swing it behind and back around in front of your right leg. It should end up back between your legs. This is one full rep. You should do a total of ten reps. Make sure your movements are fluid, as well as slow and controlled.
Half Get-Up
Lie with your back on the floor and legs straight. You should be holding your kettlebell in your right hand, straight above your shoulder. Then, bend your left knee and prop yourself on your left arm. The weight should be kept directly in line with your shoulder and you should sit up until your back is straight. Then, reverse the movement back to the starting position. This is one full rep. Do a total of five and then switch sides.
Swing
Start by standing with your feet a bit wider than your hips and take the kettlebell with both hands. Then, squat until your thighs are almost parallel to the floor. Stand quickly and swing the kettlebell to shoulder height. Then, as the kettlebell is coming back down, bend your knees into a squat, and swing the kettlebell between your legs. This is one rep. You will do a total of ten to twenty. If you have back issues, you should do this exercise without a weight.
These are just a few of the great exercises you can do with a kettlebell. There are many benefits to doing a kettlebell workout. Try it out- you’ll love the body you get from it!