It’s a new year–which means it’s time for me to shake things up in my workout routine.
As part of my “New Year, Better Body” health and fitness program, my trainer, has incorporated
kettlebell exercises into my resistance training routines and they clearly are my favorite part
of the workout.
He added kettlebells to my program for good reason–a kettlebell workout delivers a huge punch
for your effort.
Now, I’m a kettlebell newbie and I’m loving it!
And each week, I master a few more moves.
If you haven’t decided on a kettlebell yet, here’s a list of the best kettlebells!
It’s a great workout to do if you are rushed for time.
And if your goal is to lose weight–or to just become more active–then beginning a Kettlebell
training program is a fun and fabulous start!
My fave Kettlebell exercises include:
*Kettlebell Box Squats – 30lbs – 12 reps – 3 sets
*Kettlebell Single Leg Squats – 30lbs – 10 reps – 3 sets
*Kettlebell Stiff Leg Dead Lifts – 12kg/26lobs – 15 reps – 3 sets
*Kettlebell Swings – 10kg/22.2lbs – 30 seconds – 3 sets
When first starting out with your new kettlebells concentrate on learning the basic movements
and exercises first.
This also helps you avoid injuring yourself by over using your muscles too quickly.
Once you are comfortable with the basic kettlebell swings and moves you can progress up to
the more advanced exercises.
Working out using kettlebells really encourages your body to produce more lean muscle mass.
This is turn helps you to burn more calories faster which is why it is a great method for
anyone wanting to lose weight.
For the average person a 20 minute workout can burn as many as 250 calories or more.
Your entire core muscles will become stronger and this helps strengthen your back muscles.
If you currently suffer with back pain you should notice a huge difference in a relatively
short amount of time.
The Right Kettlebell
Kettlebells look small but they sure do pack a punch.
Most kettlebells are made of metal and some are now coated with plastic.
Understanding what size Kettlebell to purchase is your first step towards strengthening
and toning your body.
When buying your kettlebells you may wish to look for a set of kettlebells of varying weights.
This can often save you money and some sets of Kettlebells come with instructions and
examples of exercises that you can start with.
If you look back over the history of the kettlebell you will see that Russian soldiers used
them to condition and strengthen their bodies.
They typically used heavy weights right from the beginning.
For someone who is not accustomed to being active lighter weights are recommended.
If you have never done any form of resistance training then buy kettlebells that are
less than 10lbs.
Using a lighter weight will allow you to perfect your techniques for each move and this
is very important.
“As with any exercise, if you do not use
the correct form, then you won’t receive
as many benefits from your workout,
so focus on form first.”
If you workout regularly, then you can begin your kettlebell training program with a
It is recommended for experienced women to use an 18lb kettlebell and men a 35lb one.
When you find that you are not tired after your workout then it is time to increase the
weight of your Kettlebell.
A good goal is for woman to end up using 35lb kettlebells and men 44lb.
Kettlebells are available in many different weights with some going up to the 80 pound + range.
Get a Killer Kettlebell Core
There are so many smooth kettlebell moves to try, but this infographic features 7 that can help you build
a killer core.
Infographic source: “7 Kettlebell Moves for a Killer Core” on Health Perch
Do you workout with Kettlebells?
What are your favorite Kettlebell exercises?
Share your thoughts and comments with us.
“PIN & SHARE”