Grab the kettlebell to perform a full body kettlebell workout that focus primarily with the glutes. To switch out the typical weight room routine, a kettlebell places a various resistance to the body since weight is off center. Which forces the body to use the stabilizing muscles to maintain control. Also, cuts the workout time in half as it combines cardio and weight training. So lets begin!
First Round: 3-4 times
1. Kettlebell Single Arm Swing – 30 secs on the right arm and 30 secs on the left arm
Stand straight, with feet slightly more than hip distance apart. Grab the kettlebell with the one arm with hand facing down, and arm directly in front of you. Next bring the hips back as if your trying to touch the wall with your butt (back straight, chest up). This will drive the kettlebell down and between the legs, and explode bring the kettlebell back up by pushing through the hips, like a hinge, till the arm is back in front. Note to ensure the wrist stays neutral. If it drops lower than the arm, lower the weight.
2. Russian Kettlebell Swing – 30 secs
Just like the single arm swing, grab the kettle bell with both arms. Remembering the motion comes from the hips and not the arms.
3. Single Arm Kettlebell Squats – 30 secs on the right arm and 30 secs on the left arm
Holding the kettlebell on the side of the body, swing the kettlebell around the wrist till it’s placed on the forearm. Next bring arm straight up above the shoulder and use the other arm as a counter weight for balance. Then squat remembering to bring the hips back until thighs parallel to the ground (back straight, chest up).
Second Round: 3-4 times
1. Kettlebell Figure Eight – 1 min
Start feet wider than hip-width distance apart a squat position (back straight, chest up). Next grab the weight on the left hand and swing it around the outside of the left leg passing it to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Switch directions half-way through the minute.
2. Single Arm Kettlebell Snatch – 30 secs on the right arm and 30 secs on the left arm
Start with the kettlebell between feet and knees, with hip pushed back. Then explode to your toes, arm straight in front and when then weight reaches the chest, tuck elbow in, flip the kettlebell till placed on your forearm then bring the arm straight up and above the shoulder. Hold the weight tight to control the kettlebell so it does not bruise the arm. Next bring the weight down, swinging the kettlebell over and allowing the momentum of the weight to bring you back to the initial position.
3. Get the heart rate up and throw in 1 minute burpees.