Kettlebells
A kettlebell workout is a really accessible physical activity and it is one that you can do from the comfort of your own home. Kettlebells are ideal for a quick workout when you do not have much spare time. You can also do a workout to music or in front of the TV at home.
A great positive of kettlebells is that you do not need a big range of them to workout and even just the one is sufficient! There is a huge selection of weight range available online at Newitts.com. You can pick and choose a kettlebell suited to your needs and then decide between high repetition workouts or lower repetition workouts or a combination of both.
Kettlebell workouts are both cardio and strength workouts. They are great for building up your strength and stamina. Many people would not think of doing kettlebells for weight loss and would think that they need to run or do a gym work out to get the extra weight off. However kettlebells are very effective for weight loss, as long as you put in the effort!
It is believed that if you did one hour of kettlebells that you could burn up to 600 calories! It is good to have a rest day in-between workouts however, to give your muscles time to recover and be ready for the next workout!
Kettlebells are also a very versatile piece of workout equipment and listed below are some basic kettlebell exercises that you can do to give your whole body a workout! It is worth having a look on youtube/online or attending a class to make sure you are getting the correct technique.
1. Squats
- Hold the kettlebell by the handle whilst standing.
- Keep your elbows in.
- Keep your feet wider than hip-width apart.
- Breathe in.
- Push down and squat.
- Keep your torso upright.
- Go as low as you can!
- Repeat a few times.
or
- Stand with the kettlebell between your feet on the floor.
- Squat down.
- Take hold of the handle with both hands.
- Keep your arms stretched out as your body goes up with the Kettlebell
- Repeat a few times
Arm workouts
2. Arm workouts
- Hold the kettlebell in one hand at shoulder level.
- Raise the weight with a vertical forearm.
- Lower back down.
- Repeat a few times.
- Switch arms.
or
- Lie on the ground with your legs straight.
- Place a kettlebell by your side.
- Take hold and press the weight up.
- Have your palm inwards and rotate your wrist.
- Lower the kettlebell back down.
- Repeat a few times.
- Hold the kettlebell in front of your chest with both hands.
- Bend yours arms.
- Lunge forward with one leg and lift the kettlebell up.
- Return to standing and the kettlebell to your chest.
- Repeat a few times!
- Swap legs.
3. Lunges
- Hold the kettlebell in front of your chest with both hands.
- Bend yours arms.
- Lunge forward with one leg and lift the kettlebell up.
- Return to standing and the kettlebell to your chest.
- Repeat a few times!
- Swap legs.
4. The popular “Kettlebell Swing”
- Stand up straight.
- Keep your feet a bit wider than hip-distance apart.
- Take the handle with both hands.
- Put your arms in front of your body.
- Bend your knees and push your hips back.
- Lower your body.
- Push hips forward and swing the kettlebell.
- Repeat a few times!
- Sit with yours legs bent
- Have your feet flat, about hip-distance apart.
- Hold the kettlebell with both hands at your chest.
- Lean back to about a 45-degree angle.
- Turn your torso from left to right (by twisting at yours waist).
- Swing the kettlebell across your body.
- Repeat a few times!
5. The classic “Russian Twist”
- Have your legs a bit wider than hip-width distance apart.
- Lower yourself into a squat.
- Grab the kettlebell with your left hand.
- Swing it around the outside of your left leg.
- Then back between your legs!
- Pass the kettlebell to your right hand.
- Swing it around the outside of the right leg.
- Repeat a few times!
What do you think about Kettlebells? Have you got any good workouts?