Kettlebell workouts are designed to strengthen and tone your entire body–upper and lower at the same time. When you work on increasing strength and muscle tone, you’ll burn more calories at rest. Here are some moves to include in your fitness routine:
Squat: This move tones the legs and glutes while the arms get a little extra credit workout because they are stabilizing the kettlebell in place. Start with feet hip-distance apart, sit as low as you can and then squeeze the glutes as you stand back up. Do three sets of 10 to 20 repetitions depending on the weight of the kettle bell.
Lunge with overhead straight arm hold: This move will sculpt your legs and utilize your core muscles while holding the kettlebell overhead. It will also help to develop shoulder and grip strength. Start with feet staggered and the kettlebell in the same arm as the front leg. Raise the kettlebell straight overhead, while bracing through the abs, core and back. Then, lower down into a lunge position, so both legs are at 90° angles, pause, and raise your body back up. Make sure to keep your upper body upright and in alignment with your hips (not leaning forward or back). Do three sets of 10 to 12 reps each leg.
Lunge with bicep curl: This move will sculpt and strengthen your lower body while defining your bicep and shoulder muscles. Start in the same lunge position as before, but this time hold the kettlebell in the opposite hand of the leg that is forward. Now, lower into a deep lunge and curl the kettlebell up towards your shoulder, squeezing your bicep muscle tightly as possible. Then as you stand, lower the weight down. Do 3 sets of 10-12 reps per leg.
Tricep extensions: This move is great for tightening up the tricep muscles and underarm jiggle. Start by holding the kettlebell weight directly over your head and lower it backwards behind your head until your elbows are at a 90° angle. Then, squeeze as you straighten your arms back up to the sky. Do three sets of 15 to 20 repetitions.
Side lunge with raise: This move is excellent for sculpting the entire body from the legs, to the obliques, to the shoulders–everything is getting worked! Start in a side lunge position with your back leg straight. Hold the kettlebell shoulder height and as you lean towards your bent leg, straighten the kettlebell overhead. Slowly and with control, lower back down as you tilt your body up again. The added challenge is to stay low in that lunge and feel that burn in your legs! Do 3 sets of 10-12 reps per side.
Deadlift: This move is really going to work the hamstrings and glute muscles, while also focusing on balance and stability muscles in the legs. Start in a standing position with your feet together. Hold the kettlebell in both arms right in front of you and tilt forward while lifting your back leg up to the sky, making a T-shape with your body. Make sure to keep your back perfectly straight. Then, straighten back upward while squeezing your butt underneath you. Do 3 sets of 10 reps per leg.
Ab Twists: Let’s work on abdominals and obliques! These kettlebell twists will help you trim down your waistline and get stronger core muscles! Begin in a seated position and then lean back until you feel the tug of your abs engaging. Then, holding the kettlebell in front of your chest, rotate all the way to your right as if you’re going to touch your elbow behind you. Pause and return to center and then twist to the left. The idea is to go very slowly, contracting your abs in the whole time. Do three sets of 20 repetitions.
Laura Conley, Fabletics Master