Kettlebell Power Workout at Home
Kettlebell training is the perfect fitness solution for busy professionals and those who work from home. A study by the American Council on Exercise found that a kettlebell workout can burn up to 20 calories a minute-while you add definition to your shoulders, back, butt, arms, and core. Not only will you get an incredible cardio workout doing kettlebell training, but you will also build strength throughout the entire body.
Kettlebells are easy to use, portable, and compact and can be used virtually anywhere for both a cardio workout, strength workout, or both. Here are 3 simple exercises to get you moving and energized daily.
How it works: Do the exercises below per reps and duration. Do the circuit one or two times.
You’ll need: 2 or 4 kg weight kettlebell and a stopwatch
Dead Clean to Squat
1. Stand with a kettlebell on the floor in front of feet and legs slightly wider than hip-width apart. Hinge at the hips with soft knees to bend over and grab the bell by the handle with both hands to start.
2. Swing the kettlebell back and between your legs. Keeping core engaged, forcefully propel the kettlebell forward by thrusting your hips forward and contracting your glutes.
3. Allow the kettlebell to reach chest height, then use the momentum to let it fall and swing back between legs. Repeat the full exercise move.
Continue for 30 seconds.
1. Stand with feet 5cm wider than hip-width apart with a kettlebell on the floor between feet. Bend knees, hold the hips back to grab the handle of a kettlebell with both hands.
2. Keep a neutral spine, lift the kettlebell up vertically by thrusting your hips forward and drawing elbows up, keeping the kettlebell close to the body. When the kettlebell becomes weightless, quickly tuck elbows in to sides and let hands slide down to grip lower on the handle and into the front of the chest.
3. Sit in a squat position, pausing when thighs are parallel to the floor. Press through mid-foot to stand, then reverse clean to lower the kettlebell between feet to return to starting position, gently touching the bell to the floor briefly before starting the next rep.
1. Stand with feet shoulder-width apart, holding a kettlebell in the right hand in a position near sternum.
2. Lower into a quat, then immediately extend hips and knees, press the kettlebell overhead, with the right arm fully extended directly over the right shoulder.
3. Keeping abdominal engaged, step backward with the right foot into reverse lunge, tapping the back knee to the ground and keeping the front knee bent directly over the left ankle.
4. Push off the back foot and press into the mid-foot of the front foot to return to standing position. Repeat on opposite side for 1 repetition.
Repetition: 10 on each side
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