Every year people have aspirations to get in shape, however, 80% of those people quit going to the gym after the first five months of attending. As people get comfortable with their regular workouts, they also tend to get bored and unmotivated. With that being said, there are plenty of alternatives that provide fat burning exercises that fitness lovers can take advantage of like these kettlebell exercises.
Blast calories with these kettlebell exercises
According to the American Council of Exercise, using kettlebells engages multiple muscle groups, which is the most effective way to get into shape.
If you are ready to get creative with your workout and ditch your old routine, Orangetheory Fitness trainer Charley Riddlehoover has a list of five kettlebell exercises that will put your old workout routine to shame and provide promising results.
1. Windmill
Want a workout that targets your core, shoulders, back and hamstrings? Kettlebell windmills do just that, as it is a total body workout.
First, you will place the kettlebell in front of you with your feet shoulder width apart. Grab the kettlebell and extend your arm into the air above your head. Keeping the kettlebell locked in the air, turn your feet at a 45-degree angle and lean slowly to the opposite side of your body with your free hand reaching for the ground. Once you are in this position, you will pause and drive back up to a standing position while keeping the body straightened. Completing this movement is considered as one rep and three sets of 5-10 reps are recommended, with a 5-10 pound kettlebell.
2. Swings
This is one of our favorite kettlebell exercises. Kettlebell swings help build and retain solid muscle while regaining posture and strengthening the heart. To set up, you will have your hips in a squatting position, shoulders back and left hand gripping (here’s the ultimate grip strength guide) the kettlebell on the ground. With your left hand, you will swing the kettlebell in front of you stopping at a 90-degree angle and then lower it back down. You will then switch to your right hand and do the same movement. This is considered one rep and you will continue to do a total of five sets of 5-10 reps.
It is crucial that you do not stand in between reps that way the exercise strengthens your lower back to enhance your posture.
3. Goblet Squats
Named for the way in which you hold the weight – in front of your chest, with your hands cupped. The goblet squat is an effective fat-blasting squat exercise.
To start, place your feet a little further than shoulder width apart. Sit down into the squat position with shoulders over hips and your back in an arched or neutral position. Hold the kettlebell up to your chest area, drive upward with your heels to a standing position, pause and then squat back down. This will demonstrate one rep and three sets of 8-10 goblet squats are recommended.
4. One-Arm Bent Row
Start by placing the kettlebell in front of you, as you start in a lunge like position. Knees are slightly bent, and butt is pushed out as far as possible. Place forearm of your resting arm on your front knee and grab the kettlebell with your other hand and pull it to your stomach, forcing your shoulder to form a 90-degree angle in the air. Arch your back to prevent lower back pain and lower the kettlebell back towards the ground. This will conclude to one rep. Get back to the starting position and repeat on the opposite side. Three sets of 15 reps are recommended for each arm to maintain maximum results.
5. Snatches
Kettlebell snatches are known as one of the best upper body workouts that you can do. They engage your shoulders, core, and back. You will start with your feet shoulder width apart with knees slightly bent. You will then grab the kettlebell and swing it above your head, extending your arm straight in the air, pause and then lower it back down. Keeping your legs at a minor squat position, this will result in one rep.
It is recommended that you do three sets of 8-10 reps on each arm.
Wrap-Up
Kettlebell exercises have proven to engage all muscle groups while strengthening your mind, body and posture.
Incorporating these moves into your daily workouts will tone your muscles and overall physique. These high-intensity exercises will burn calories, provide promising results, make your stronger and influence an overall healthy lifestyle.
