Kettlebell workouts have become very popular in the fitness world. This is because they can target almost all major muscle groups in the body. Also, you only need a single kettlebell for your workouts. Meaning you can enjoy great savings from this equipment.
Benefits of Kettlebell Workouts
Allow You to Perform Intense Workouts with a Low Risk of Overexertion
Kettlebell workouts are very safe. You can perform intense workouts with very little resting time between the sets. There will still not be a risk of injury. You should make sure you perform the exercises correctly.
Can Help You Reduce Weight
If you want to minimize gym time and maximize weight loss, you should use kettlebell workouts. These exercises are just as effective as HIIT workouts. They lead to a much lower increase in appetite. This means that you will not have a natural urge to increase your caloric intake. Kettlebell exercises will increase your metabolism rate long past the actual workout session.
Help to Prevent Age-Related Diseases
There are many diseases that are common in aging people. Some of these diseases can be prevented by engaging in kettlebell workouts. Common complications like cardiovascular diseases can be effectively prevented. The workouts help to reduce congestion in the blood vessels. These exercises will help you lower your blood pressure and cholesterol levels.
Improve Your Balance
Kettlebell workouts have functional benefits. They will help improve your balance in the middle of dynamic movements. With this form of training, your movements will become fluid, smooth and coordinated.
Easy to Improvise
Regardless of your level of training, you will be able to adapt kettlebell workouts to suit you. It is also possible to target different muscle groups in the body with these exercises.
Will Not Cost You Much
Kettlebell weights are affordable. As noted earlier, they can be used to work for different muscle groups. This means they will effectively turn your house into a gym.
Have a Great Design
Kettlebell weights can easily move from one point to another. They are designed with handles. The market is full of kettlebells with different designs. Some can be used to perform more than 50 workouts. You should consider going for the versatile designs.
Implementing The Kettlebell Workout
Before you can start the exercises, you will have to first select your kettlebell weights. If you are a woman, you can go for weights between 4kg and 16kg. Men should go for kettlebells between 12kg and 28kg. You can move on to heavier weights as you build your muscles.
There are many different kettlebell workouts. Follow the instructions. You should note that a rep refers to a complete session of lifting and lowering the weights. A set refers to a specific number of sets. Between the sets, you will usually have a brief resting period.
Your Kick-Butt 20-Minute Kettlebell Workout Routine
You will go through the following 5 kettlebell moves in a circuit. Perform each move for about 1 minute, resting shortly for only about 30 seconds. Move on to the next move, taking a total of about 10 minutes. After you complete all 5 moves once, rest for 1-2 minutes and repeat the whole circuit for the second time.
1. Basic Kettle Bell Swing
Reps: About 20 (or as many as you can repeat in 1 minute straight)
Sets: 2
- Begin with your feet hip-distance apart. Pick up your kettlebell using both hands firmly on the handle.
- Come into a squat position by bending your knees and hinging from your hips.
- Act like you are sitting back in a chair, using your quadriceps and hamstrings to keep you stable.
- Work to swing the kettlebell down and back between your legs.
- Come up as you straighten your legs and swing the kettlebell in front of you and up to about the level of your chin.
- Get momentum going, but work from your legs and core, rather than just your arms.
- Repeat as many times as you can within 60 seconds, aiming for about 20 swings.
- Rest for 30 seconds, then move on to the next move.
Lunge & Press
Reps: About 20 (or as many as you can repeat in 1 minute straight on each side)
Sets: 2
- Begin with the weight in your hands held at the top of your shoulder height.
- Step your left leg forward into a lunge.
- Press the kettlebell above your head and then lower it back down.
- Stand back up and bring the kettlebell back to shoulder height.
3. Kettlebell Lunge & Press Series
Sit & Hold
Reps: Lift butt and feet off the ground, hold & then lower. Repeat for 1 minute.
Sets: 2
- Place both hands on standing KB handles. Make sure both kettlebells are directly below your shoulders.
- Make sure to keep your core actively engaged. Lift your butt and feet off the floor keeping your arms and legs straight.
- Bring your body forward so that your butt is directly between your wrists.
- Hold this position for as long as possible and repeat.
4. Weighted Squat & Lift
Reps: About 20 (or as many as you can repeat in 1 minute straight)
Sets: 2
- Start by standing upright with feet hip-width apart. Hold the kettlebell in both hands at chest height, close to your body.
- Lower down into a low squat; the goal is to get low enough for the thighs to be parallel to the floor.
- Try to keep the back straight rather than arched, using the core to hold you in place.
- Return to starting position. Come up out of the squat and lift the kettlebell directly over your head using both hands.
- Repeat as many times as you can for 1 minute.
5. Windmill
Reps: About 20 (or as many as you can repeat in 1 minute straight)
Sets: 2
- Feet should be double hip-width. Both feet pointing 45 degrees in one direction.
- Load the back heel pushing the hip out.
- Raise the rear hand keeping it straight. Focus on the top hand.
- Keep both legs straight as you lower taking the bottom hand over the knee towards the floor.
- Drive back up to the top position and ensure that you straighten the body.
- Repeat on the same side for 30 seconds, then switch sides.
 | Would You Like To Know More: Kettlebell Workouts for Beginners |
