Kettlebell Workout For Everyone

Why Kettlebells?

There are so many benefits to using kettlebells instead of dumbbells to help tone up, build strength or lose weight so if you looking for a way to spice up your workouts then give kettlebells a try.

The main benefits are:

1. They add fun and variety to your sessions and never get boring
2. Combine strength and cardio in one session to get optimum gains
3. Simple piece of equipment which can be transported about
4. Improves flexibility without the use of "tedious" stretching
5. Gives functional strength gains which are great for sports players instead of the reps and sets of traditional weights
6. Great cardio effort without the boring repetition of a treadmill for example
7. Caters for all abilities and ages so anyone can give this a go!

How To Complete The Workout

The workout consists of a range of exercises that can be done anywhere but probably easiest at home in your living room or any area that gives you plenty of space. Ideally a room at least 6ft high because some exercises require you to swing the kettlebell above your head. Make sure there is nothing around that can be get broken either.

Depending on your ultimate goal there are three ways in which you can complete this workout and I will give you how to do each. Most people are looking to do one of three things; burn fat, build muscle or tone up and how you do the workout will help you achieve these goals.

Burn Fat: If you are looking to torch any excess fat from your body then you need to have a higher rep count with a lower rest. The workout is a circuit of exercises so to burn fat you should complete between 15-20 reps of each exercise with just 15 seconds between each exercise, you should also complete the circuit 3 times and use a relatively low weight.

Build Strength: To achieve the goal of building strength in this workout you should be using a high weight that you can only sustain for a short period of time. Generally you need to complete each exercise with 8-10 reps and have 45 seconds between each exercise. Again repeating the circuit twice or three times if you want the added burn.

Tone Up: this is probably the most common goal I get asked about and it really means to combine elements of the other two goals because you need to burn some fat away and increase muscle mass to actually get that toned appearance. With this goal the ideal rep range is between 12 - 15 reps with 30 seconds rest between exercises and complete the circuit 3 times.

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On the following page is the list of exercises and how to complete them, remember its important to practice technique slowly and get that right before attempting a heavy weight or an intense circuit. Work through each exercise with little weight to get used to it and make sure to do a gentle 5 minute warm up and some stretching prior to the circuit to avoid the risk of injury. And remember to cool down by gently walking around afterwards.

Kettle Bell Exercises To Get You Started

1. Kettlebell Swing - Back, Shoulders, Bum, Legs

Start with your feet a little wider than shoulder width and hold the kettlebell with both hands with the palms facing towards you and holding the kettlebell between your legs at arms length. Bend your knees slightly and drive the hips back while slightly lowering the body, then in one fluid motion drive the hips forward and swing the kettlebell up above your head. Make sure this movement is generated by the hips and not your arms.

2. One - Arm Swing - shoulders, Arms, Glutes, Back and Legs

This movement is identical to the kettlebell swing but using a one-handed grip. You can still use the other arm to help drive forward but only hold on with one, at the bottom of each swing alternate hands.

3. Goblet Squat - Glutes, Back and Legs

This is similar to a normal squat but has a wider stance and holding a kettlebell. Stand with the kettelbell in front of your chest with both hands keeping the elbows in tight to the body. have you feet a little wider than shoulder width to allow room for the kettlebell as you lower. Squat down by driving through your heels and remember to keep the back straight. Imagine you are trying to sit on a seat behind you without using your hands.

4. High Pull - Shoulders, Arms, Glutes and Legs

Stand with the feet shoulder width apart but this time have the toes pointing out at about 45 degrees. Put the kettlebell on the floor in between both legs and complete a squat motion keeping the core tight and the glutes activated. As you get to the bottom of the squat grab the kettlebell with one hand as you drive up from the hips pull the kettle bell up until your elbow is fully extended up and out to your side. Lower, switch hands and repeat.

5. KettleBell Row - Back, Arms and Shoulders

This exercise can be complete with two bells or just one depending on how many you have. Place 1 or 2 kettlebells in front of each of your feet and then bend the knees slightly, bend over to grab each kettlebell. As you grab each one bring them up into your stomach keeping the elbows tight to the body. Lower back to the ground and repeat. The back should be straight and bend forward at about 90 degrees or far enough that you can easily place the bells back on the floor. (if you only have one complete reps on one side and then change over).

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As mentioned before technique is the most important factor in this type of free weight exercises and as they all require activating your back muscles make sure the weight is not too high because there is a high risk of injury. If you are new to exercising it may be worth using a light weight first and gradually build up to a higher weight and seek advice from your GP or personal trainer before starting a new exercise regime if you have any health issues. Have Fun!