Kettlebells are an all-around fitness training tool, perfect for cardiovascular exercises combining strength and flexibility workouts. For strength training and weight loss kettlebells are your best allies.
So what is a good kettlebell strength training routine? David Schenk, a certified trainer from World Kettlebell Club, has put together a complete and effective fat-burning kettlebell workout. It should be done following a Tabata interval (8 sets of 20-second repetitions, resting 10 seconds in between).
What you need
Some clear space, an exercise mat and two kettlebells. This routine focuses on all your major areas: shoulders, biceps, triceps, torso, back, glutes, knees and legs. There are nine different sets. Here is a brief description of each, along with their benefits:
1. Goblet Squats
Holding the kettlebell’s handles, stand up and then squat down. This tones all your major muscles, but especially quads.
A continuation of the previous exercise. This time, when you stand back up push the kettlebell up with your arms. It improves cardio and strength.
3. Turkish Get Up
A bit more complicated, but easy. Lie on your back and bend your right knee. Holding the kettlebell in your right hand, lift it up above your head as you push yourself up with your left arm, straightening your back. Then move up, with your left knee on the floor, and stand straight, all the time holding up the kettlebell. Repeat on the other side. It works on your whole body.
Take the kettlebell in your hands and hold it down. Then squat down, resting the kettlebell down on the floor while still holding it. This tones your legs, glutes and lower back.
Standing straight and holding the kettlebell in your hands, lift both elbows up and push the kettlebell towards your chin. You will be working on your shoulders, biceps and back.
6. Dead-Lift to High-Pull
A combination of the previous two exercises, starting with the first one and progressing to the second. It will benefit all the combined muscles as well.
7. Burpee to High-Pull
Stand up, with the kettlebell on the ground. Then bend your knees as you put your hands down. Stretch your legs until your back is straight, then bring your feet forward until you are squatting. Grab the kettlebell handle with both hands and stand up straight while pulling the kettlebell as in the High-Pull. It will do wonders for your torso, legs, shoulders and biceps and also for your cardio.
Hold down the kettlebell with your right hand, then flex your left knee and push your right foot back. Do pulling movements with your right arm. Repeat with the other side. It will tone your shoulders, biceps and back.
9. Renegade Rows
Using two kettlebells on the floor and grabbing their handles with each of your hands, start in push-up stance, then pull one kettlebell up while supporting your weight on your other arm. It will work on your entire upper body.
When done well, these exercises are guaranteed to lead you towards successful fitness and weight loss, while at the same time taking a lot less time than regular gym workouts.
If it is your first time, start slow. Do not overstress yourself, but work your stamina up step by step. You can begin by doing one cycle with each set of exercises, and then as you gain resistance you may work your way up to faster and more intense training, until you can accomplish the Tabata interval.