Circuit training is the way of the future; not only does it target strength training and muscular endurance it also conditions your body. For an added challenge, never set the kettlebell down. This requires you to find unique ways to hold it while still giving your body some relief. Recent research has shown that just ten weeks of kettlebell training can increase strength and power by up to 30 per cent, making kettlebells the perfect addition to your workouts. Whether you are trying to increase your cardiovascular or want to get glutes to die for, reach for a kettlebell. Your new best friend won’t disappoint you.
Perform 20 reps of the following exercises:
The following program organises four kettlebell moves into two 25-minute fat burning sessions. Choose a pair of kettlebells of the same weight that you can use for most exercises, most likely between 4-8 kg. Do this work out twice a week, leaving one day in between for full recovery. Good Luck!
Stand tall and hold a kettlebell in your right hand at your side.
MOVE: Step back with your right leg into a reverse lunge. Pass the kettlebell under your left thigh to your left hand. Drive through your left heel and glute and bring your right leg back underneath you to return to standing.
TIP: Continue by alternating sides.
Stand behind a kettlebell with your feet wider than shoulder-width apart and your hips and knees slightly bent. Bend at the hips with a flat back and reach down to grasp the kettlebell with one hand. Keep your abs tight.
MOVE: Keeping your back flat, swing the kettlebell back and up between your legs. Then quickly snap your hips forward to drive the kettlebell forward and upward. As soon as it comes above your shoulder, punch your arm up to the ceiling and allow the kettlebell to roll softly to the backside of your wrist in the “catch position”. Pause a moment, then swing the kettlebell back forward and down between the legs for the next repetition.
TIP: All the power of this move comes from the hip snap, similar to a kettlebell swing.
Walking Renegade Row
Get into a plank position with your hands on top of a kettlebell. Your body should form a straight line from head to heels, and the kettlebell should be directly beneath your shoulders.
MOVE: Drive your right elbow up and back down to row the kettlebell up toward your body while maintaining a straight torso.
TIP: Make sure your weight is stable on the supporting arm and the kettlebell before lifting the other one up.
Stand with your feet shoulder-width apart, left leg turned slightly outward and right leg pointing forward or slightly left. Hold the kettlebell in your right hand straight over your shoulder, resting on the back of your forearm. Keep your wrist straight.
MOVE: Turn your head to look up at the kettlebell. Kick your right hip to the side then drop the kettlebell slowly toward your left ankle, reaching your left fingertip towards the ground.
TIP: Make sure that you keep your eyes on the kettlebell and your right hand perpendicular to the floor at all times.