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Need an effective, quick workout that only requires one simple piece of equipment? A full-body kettlebell workout to the rescue!
Kettlebells have been used for hundreds of years but they seem to be the trend right now. And for good reason. Kettlebells are compact and sturdy. They don’t take up a lot of storage space and they don’t break easily. They come in a variety of weights and you can do lots of exercises with just this one piece of equipment. Kettlebells are a great addition, or a great start, to a home gym. You can buy them at most local sporting goods stores or online.
If you have a kettlebell or plan to buy one, here’s a workout to get you started.
Stand tall with core tight and feet hip width apart. Hinge at hips, knees slightly bent and back flat. Squeeze glutes to return to start.
Stand tall with core tight and feet about shoulder width apart. Lift kettlebell overhead, pause and return to start.
Start with feet wide and toes pointed out slightly. Hold the kettlebell close and squat down as far as comfortable keeping your toes in line with your knees. Press back to start.
Bent over row
Start with feet staggered and hand right hand on right knee for balance and support. Hold kettlebell straight down in left hand. Keeping core tight, drive elbow up to lift kettlebell. Repeat on other side
Start with feet wide, core tight and back straight. Hold kettlebell between your legs and back behind your hips. With a controlled motion, swing bell by contracting your glutes and pressing your hips forward. Use muscle not momentum!
Start with feet shoulder width apart and bell down in front of you. Keep core tight and back flat. Lift the bell straight up in front of you leading with your elbows. Pause and return to start.