One of the most effective workouts I have done with my trainer would be working out with kettlebells. Kettlebell workouts help tone your ENTIRE body, muscles you don't even know you have! The way kettlebells work is the weight is centered below the handle so when you swing it, every single muscle of your body works hard to counteract the momentum.
SNATCH PULL AND PUSH PRESS
Works shoulders, back, arms, hips, glutes, and hamstrings Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height. Grab the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and assume the original grip before returning to start. That's 1 rep; do 10.
SWING
Works shoulders, back, hips, glutes, inner thighs, and hamstrings Grab a kettlebell with both hands and stand with your feet shoulder-width apart. Squat down until your thighs are nearly parallel to the floor. Then immediately stand back up, swinging the kettlebell out and up until it's at shoulder height. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That's 1 rep; continue swinging for 10.
DEADLIFT
Works abs, hips, glutes, quads, and hamstrings Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Squat down and grab the handle with an overhand grip. Push your heels firmly into the floor and stand up, keeping your arms extended. That's 1 rep; do 10.
WINDMILL
Grab a kettlebell with your right hand and stand with your feet shoulder-width apart, toes turned out. Bend your right elbow to raise the kettlebell so it's next to your right shoulder, then press it overhead. Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling. Pause, then come back up, keeping your right arm extended. Do 5 reps before lowering the kettlebell, then repeat on the other side. This move is more advanced. Practice without weight until you nail the form.
- Womens Health
Love your blog girl! Now I want one of these! What weight do you use?
ReplyDeleteI would start off light, so you can try it out with a 5-10 lbs kettlebell. I use 15 lbs for the snatch pull and press, swing, and windmill ... for the deadlift I use 30. Your hamstrings and quads are one of the strongest parts of your body so a lot of people don't realize just how heavy they can go ... I would use a 20-25 Lbs kettlebell for starters for the deadlift. :)
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