Fit Friday: Kettlebells!

One of my favorite workout "tools" are kettlebells. I got a set for Christmas last year and I use them all the time.  I think a lot of people are intimidated by them, or trying new things in general when it comes to fitness, but there is no reason to be scared of them!  They're an excellent choice for a full body workout: they utilize several muscles at once and can build strength, range of motion, and endurance, specifically in the lower back, legs, and shoulders. Kettlebells are also great for building up your core.  There are a lot of different videos, routines, etc. out there, but today I am featuring one of my favorite kettlebell workouts---it's quick and super easy!  This routine is by Lorna Kleidman, three-time World Kettlebell Champion (it was featured in the March/April 2013 issue of Weight Watchers Magazine.) If you're a visual learner like me, I've included some pictures of how to complete each exercise. Please excuse my rat's nest of hair  ; )


This routine only takes about 10 minutes. Using an 8-10lb kettlebell, do two circuits four days a week.

POWER PRESS

Stand with kettlebell in right hand. Lift bell up to shoulder height with arm touching chest, bell resting on back of forearm ("home position"). Press arm straight up, rotating arm so fingers face forward. Return to "home." Do 10-12 reps per arm.

TORSO LOOP

Stand with feet hip-distance, bell in right hand. In a fluid motion so that the bell circles you, move bell to the left across body and grab it with left hand, then pull the bell behind you, and pass back to right hand. Do 10-12 reps, then switch directions.

PULL SQUAT

Stand with feet wider than hip-distance, holding handle with both hands. Squat then powerfuly straighten legs as you pull bell to chest height, elbows out to sides, to complete one rep. Straighten arms as you sink into next squat. Do 12-15 reps.

KNEE-UPS

Stand with feet hip-distance, kettlebell in right hand. Keeping back straight, lift right knee and simultaneously bring bell under leg, passing it to the left hand. Immediately repeat with left hand and leg. Do 6-8 reps on each side.

CENTER SWING

Stand with feet wider than hip-distance, holding handle with both hands. Squat, then poswerfully straighten legs while swinging bell to shoulder level. As bell moves downward, squat again, guiding bell in between legs. Do 12-15 reps.


If you have kettlebells at home or at the gym, give this a try and let me know how you like it!

Have a great weekend!
Holly