- Image by WilsonB via Flickr
Ring in the New Year with a great exercise tool called the Kettlebell! Kettlebells look a little bit like a midieval cannonball with all of the punch a cannonball can give! Its a great time saving workout tool that not only delivers strength and flexibility training, but also gives you quite the cardio kick.
This workout is an awesome total body conditioner that hammers your core, can improve your balance, and can even help with injury recovery. The workout is a series of natural movements that are nearly impossible to achieve through a machine or free weight. Its a workout you can do in your living room, back yard, (or in my studio with me!). Kettlebells range in weights from 5 lbs and up. I would recommend starting with kettlebells ranging from 10 lbs to 30lbs.
For a warmup, start with a great Deadlift squat with the kettleball held in both hands between your legs. Feet are shoulder width apart, toes pointed out slightly. Squat down and grasp the kettlebell in front of you with both hands, arms extended. With your back flat, return to standing by straightening your legs and squeezing your glutes, keeping the weight close to your body. Push hips forward as you near the top of the move. Do three sets of 10 -15 reps, resting 30 seconds in between.
Next, try the Swing. With your back flat, squat down and grasp the kettlebell with both hands. Extend your knees and hips and use the momentum to swing the weight in an arc to chest level, keeping your arms extended. Keep your shoulders down and back, and do not permit them to round or track forward. All gravity to return the kettlebell to the start position as you bend your knees and hips. To add a little more power to this workout, do one arm swings and hand to hand swings in which you toss the weight from one hand to the other at the top of the movement. Again, perform three sets, 10 – 15 reps, with 30 seconds in between.
These are two great exercises to get your started. If you’d like a full kettlebell routine, contact me for more information.
Tags: Fitness, Gym, Health, Kettlebell, New Year, Physical exercise, Weight loss
