Kettlebells are one of the most top notch workout equipment regarding the weight loss aspect of workouts. They can be called super sculptors for the body, they push muscles to limits making them work harder. One reason for kettle bells being so likely is their uneven weigh distribution making them easier to cope up with. They can be beneficial for the whole body if certain exercises are performed. We’ll be equipping you with a 10 move perfect all body workout which will burn calories from head to toe.
1. Around the body pass
This is a simple exercise that will focus on your shoulders, arms and triceps. Stand up straight with your feet shoulder wide and encircle the kettlebell around your body from front to back and then back to the front again. Perform 10 repetitions.
2. Kettlebell front squats:
Hold a kettle bell during your squat and you’ll target your arms, shoulders, and abs! Perform a regular squat while also holding the kettle bell with both hands and straight arms at chest level. Lower into a squat and stand back up, keeping your arms stationary, 15 times.
3. Goblet squats
Stand straight and stretch your legs more than shoulder width. Holding the kettlebell near to your throat, drop your pelvis as close to the floor as possible and do this slowly. Continue to push your pelvis below putting weight on your heels.
4. Windmills
This move is your secret weapon to killer abs. Stand with your feet wider than hip width apart, legs straight, and a kettlebell in one hand. Raise the kettlebell up over your shoulder with a straight arm. Keep your arm straight and back flat then lower the kettlebell towards your opposite foot. Rise back up and repeat 15 times before switching sides.
5. Curl + press
Tone your entire upper body in one move! Hold your kettle bell in one hand down by your hip with your palm facing the side of your body. As you exhale, curl your arm up towards your shoulder then press your kettlebell straight overhead. Inhale as you slowly lower back down to your starting position. Try 15 of these on each arm.
#6. Kettlebell Around The World:
Here is one for your abs and oblique area. Be sure to stand up straight and keep your arms straight to avoid hitting your body with the kettlebell. That will also cause you to engage your core a lot more.
7. Uneven push-up
Come into a push-up position (modified for beginners, full for intermediate and advanced) with one kettlebell under one hand. Lower down into a push-up 5-10 times, and then switch hands with your kettlebell. This will tone your chest, arm and abs muscles.
8. Toe touch
Lie on the floor with your legs straight up in the air. Hold your kettlebell with both hands overhead. As you exhale, lift your upper body up and reach your kettlebell towards your toes. Inhale as you lower your shoulder blades down to the ground. Repeat for a total of 15 toe touches.
9. Kettlebell overhead swings
Unlike the two-arm and one-arm swings that stop mid-body, the overhead swing means that the kettlebell will be going all the way up until it’s just over your head. This will also be effective for your shoulder muscles along with abs and forearms.
10. Lunge + press
Step your right foot forward and lower down into a lunge. As you press back up to a standing position, press your right arm overhead with a kettlebell in hand. Repeat 10-15 times on the right side, then switch to the other side for a toned total body!
