Kettlebell Workout
Kettlebell: Anatomy of a Super Slimmer
Unlike a dumbbell, in which the weight is equally balanced when you hold it, a kettlebell is asymmetrical. With most grips, your hand is set away from the heaviest part of the kettle bell, so you work harder and activate more muscles.
Handle: Most common spot to hold, so you can swing the bell and pass it from hand to hand.
Horns: Alternate grip, especially if you're holding the bell upside down.
Base: The heaviest part of the bell. Gripping it here provides more stability.
PROGRAM AT A GLANCE
WHAT YOU'LL NEED: A kettlebell, or you can substitute a dumbbell. I've used an 8.8-pound (4 kg) kettlebell ($29.95 at spri.com) and felt that it added to the fun and novelty of the routine. You'll also need a watch or timer, as well as space to swing your arms freely on all sides, including overhead (about 4 square feet).
3 DAYS A WEEK: Do the Kettlebell Workout (right) on nonconsecutive days. Do the Main Moves twice through for 16 minutes total. Then stretch for 2 minutes. .
3 OR 4 DAYS A WEEK: Do 20 minutes of cardio, such as brisk walking, lap swimming, jogging, dancing, or bike riding. You should exercise at an intensity at which you're breathing hard but can still speak in short sentences. Do cardio on the same day as kettlebells for longer workouts or on alternate days for shorter workouts.
EVERY DAY: Watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. If smaller than 5' aim for 1,200 - 1,400 calories per day.
Follow these technique and form tips for safer toning:
STAND TALL: Keep shoulders back and down, chest lifted.
CONTRACT YOUR CORE: Before beginning each move, tighten your ab muscles as if someone threw very cold water on your belly. Maintain this contraction throughout the exercise, but don't hold your breath.
STAY IN CONTROL: Move rhythmically, but don't fling the weight.
Stand with feet hip-width apart for all three exercises. You can do these with a lighter kettlebell (or dumbbell) or no weight at all if you want to ease into the workout more slowly. The warm-up will take you about 2 minutes.
Halo
Targets abs and back
Hold kettlebell upside down by horns with both hands, arms overhead (A). Keeping shoulders down, chest forward, and abs tight, rotate torso from waist in a circle to the left (B). Kettlebell should make small, controlled "halos" overhead. Repeat for 20 seconds (about 6 circles), then switch directions.
Half Squat
Targets hips, butt, and thighs
Hold kettlebell by horns with both hands in front of chest (A). Shift weight onto heels, bend knees and hips, and sit back, as if lowering halfway into a chair (B). Press into heels and stand back up. Repeat for 40 seconds (about 40 squats)
Round the World
Targets shoulders and arms
Hold handle in left hand, arms at sides. Swing weight around back and pass kettlebell to right hand behind you (A). Continue circling around front, passing it back to left hand (B). Repeat counter-clockwise for 20 seconds (about 12 circles). Switch directions for another 20 seconds.
1. Squat and Swing
Targets hips, butt, and thighs
Stand with feet more than hip-width apart and hold handle with both hands, arms down, palms in. Sit back into a squat (A). Then press into heels, straighten legs, and thrust hips explosively upward to swing kettlebell up to shoulder height (B). Keep wrists in line with forearms. (Arms and shoulders should move as levers, rising and falling with momentum, as hips do the work.) As weight swings back between legs, squat. Repeat for 1 minute (about 45 swings). Next do single-arm swings, passing kettlebell from hand to hand at the top of each swing, for 1 minute (about 44 swings).
MAKE IT EASIER: Use a lighter kettlebell (or dumbbell) or no weight at all.
2. Pivot and Point
Targets shoulders and back
Stand with feet hip-width apart, palms together (prayer position) with handle hooked over thumbs, arms extended overhead (A). Turn on heels so entire body faces right side. (Keep head up, shoulders back, abs tight, and back straight.) At the same time, lower arms to shoulder height (base will rest on wrists) (B). Turn back to center, raising arms overhead. Repeat to left side. Alternate sides for 1 minute (about 20 reps).
MAKE IT EASIER: Skip the overhead portion. Hold weight in front of chest and extend arms to point to side as you pivot.
3. Lunge and Loop
Targets arms, abs, butt, and legs
Hold handle in right hand, arms at sides, palms in. Stand with right foot 2 to3 feet in front of left, toes pointing forward, back heel off floor. Bend knees, lowering toward floor, as you pass kettlebell under front leg to left hand (A). Then pass it over leg to right hand as you straighten legs (B). Continue for 30 seconds (about 18 loops), then reverse arm direction for 30 seconds. Switch legs and repeat.
MAKE IT EASIER: Just pass weight back and forth underneath leg each time you lunge instead of looping over the top.
4. Windmill
Targets shoulders, back, and abs
Hold handle in left hand and stand with legs wide, left foot pointing to side, right one forward. Extend right arm overhead, left arm at side (A). Bend at waist to left and lower kettlebell toward left shin (B). Imagine you are standing between two panes of glass to keep body in line; don't roll forward or back. Slowly stand up, using core muscles to lift. Repeat for 1 minute (about 20 reps), then switch sides.
MAKE IT EASIER: Use a lighter kettlebell (or dumbbell) or no weight at all.
5. Squat Catch, and Press
Stand with feet more than hip-width apart and hold handle with both hands, arms extended toward floor. Sit back into a squat (A), then press into heels and stand up. Use the momentum created by the hip thrust to help pull weight up (elbows will bend out to sides as you lift bell). As weight reaches chest height, slide hands down to grab base (a slight tossing motion) (B). Press weight overhead (C), then lower it to starting position, sliding hands back to handle. Repeat for 1 minute (about 20 reps).
MAKE IT EASIER: Don't press kettlebell overhead.
To bring your heart rate down and loosen up after your workout, spend 2 minutes stretching.
Shoulder Stretch
Stand with feet hip-width apart. Reach right arm across chest and grasp right forearm with left hand. Gently pull right arm to feel a stretch in right shoulder and across upper back Hold for 20 seconds, then switch sides.
Hip Stretch
Targets abs and back
Begin on hands and knees. Slide left leg back, straightening knee, top of left foot is on floor. At the same time, bring hands back toward right knee and slide right shin to left, pressing right hip and left thigh toward floor to feel a stretch in these areas. Hold for 20 seconds, then switch sides.
Hamstring Stretch
Lie on back with knees bent, feet flat on floor. Extend right leg toward the ceiling, foot flexed. Grasp thigh with both hands and gentle pull leg toward chest to feel a stretch in back of thigh. Hold for 20 seconds, then switch sides.
Enjoy!
Cheers,
Eve :-)
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