Kettlebells: Quick and Simple exercises which make A difference

by Amy Golby
kettlebell workout

If you want results from a quick and efficient workout that combines cardio and resistance then don’t stop reading because all you dreams have been answered.

Kettlebells are a must add to your workout routine that will have you working hard for less time with better results AND they are not some new gym craze! Kettlebells have been well used throughout Russia where they originated and in non-mainstream gyms for many years now and are a tried and tested way of training.

The bell is a cast iron ball with a handle over the top, this means that no matter the exercise the weight is not distributed evenly means that you are guaranteed to develop better balance, power, muscle and cardio skills. The best thing about kettlebells is they suit everyone and anyone.

Another great thing about them is you don’t have to spend hours working with them to get a decent work out; a 20-30 min HiiT based workout will have you seeing great results. The Kettlebell requires strength and cardio so you can in essence smash two separate workout sessions into one easy 30 minute workout.

I am a massive fan of Kettlebells and find that they are a great addition to my workouts. I like to give myself a quick 10-20 fat blasting finish on days where I am training smaller body parts.

BEFORE picking up a Kettlebell make sure you know how to use them correctly!!! The movement should come from the hips and IS NOT a squat, always engage your core, drop your shoulders and squeeze your glutes to generate the swing movement. I always tell clients that the bell should be heavy enough that you cannot lift it from your arms alone, this will help ensure you are using your legs to generate the power, which in term will lift your heart rate and burn more calories.

Check out the below workout for a quick and simple session to make a difference:

Warm up – 5-10 mins gentle jog
Workout 1 – Rest between each exercise for 60 secs before moving on and repeat twice

 

  • Kettlebell swings – 30 swings
  • Snatch and press – 15 reps on each arm
  • Kettlebell single arm swings – 40 swings – (single arm, switching arm every 10 swings)
  • Squats – 20 reps (holding the kettlebell on your chest)
  • Kettlebell swings – 30 swings
  • Kettlebell one arm rows – 15 reps on each arm
  • Kettlebell single arm swings – 40 swings – (single arm, switching arm every 10 swings)
  • Sumo squats – 20 reps –( holding kettlebell between your legs and taking a wide squat)

 

Workout 2 – Pyramid set (pick one of the two from the below) – do not rest between exercises once you hit the top of the pyramid take a 90 sec rest and work back down.

 

  • 40 kettlebell swings and 10 squats
  • 30 kettlebell swings and 20 squats
  • 20 kettlebell swings and 30 squats
  • 10 kettlebell swings and 40 squats
  • 5 kettlebell swings and 50 squats

 

  • 40 kettlebell swings and 20 lunges (10 on each leg)
  • 30 kettlebell swings and 30 lunges (15 on each leg)
  • 20 kettlebell swings and 40 squats(20 on each leg)
  • 10 kettlebell swings and 50 squats (25 on each leg)

 

Add this into your workout plan for 2-3 times a week and it will no time at all you’ll be feeling super confident.

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