Tuesday Training: Build Your Best Body Ever With Kettlebells
Tuesday Training: Build Your Best Body Ever with Kettlebells
I’ve sung the praises of kettlebells in my past Tuesday Training posts and I’m going to do it again because I love them so much.
If you’ve been eyeballing those quirky, cannon ball looking weights at the gym, but still haven’t tried them, I hope this will convince you to give them a try.
Kettlebell workouts are the quickest and most effective way to burn calories, shed fat, and build muscle. With this week’s kettlebell workout, you’ll recruit multiple muscles during each exercise. The more muscles you use to perform an exercise, the more calories you burn. Also, this kettlebell workout is performed in a circuit, meaning you’ll move quickly from one exercise to the next, so your heart rate stays elevated. Not only are you torching more calories, but you’re building muscle. High intensity strength training with kettlebells maximizes your efforts, giving you quicker results in far less time. Win-win!
But don’t just take my word for it: John Porcari, PhD, researcher from the University of Wisconsin, recently did a study of various participants using kettlebells for a 20 minute workouts. The study shows that on average, each participant burned roughly 20 calories per minute during the kettlebell workouts, which equates to 400 calories burned during their 20 minute workout. Other researchers say that is “equivalent to running a six minute mile or cross country skiing uphill at a fast pace.”
So if you are like me and don’t have hours a day to train and workout, but want to look like you train for hours (and look amazing in those skinny jeans!), kettlebells are the answer.
By doing kettlebell workouts like the one below, you can also quickly build endurance, flexibility, strength, balance, and aerobic capacity faster than traditional weight training or long cardio activity like the treadmill and elliptical. So what are you waiting for? Grab some kettlebells and let’s go!
Build Your Best Body, Fat Blasting, Muscle Building Kettlebell Workout
Do this routine in a circuit which means you do the first exercise and then keep moving on to the next until you’ve reached the end. Then it’s time to repeat! Make sure you do a few minutes of warmup (light jog in place, leg kicks, arm circles, etc.) and a few minutes of cool down/stretching at the end. Modifications are posted in the picture descriptions and if you ever have any questions, feel free to leave a comment below!
Side Lunge with Press – 10 each side
Pushup and Row – 10 each side
Swings – 30
Alternate leg dead lift – 10 each side
Sumo Squat and Upright Row – 15
Single Arm Swings – 30
Half get up – 10 each side
Rest for 60 seconds
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