For today's WIOW (Work it Out Wednesday) post, I am sharing my new obsession with all of you...
These little monsters look innocent, but they are far from it. When used correctly, these give you an amazing full body strength and cardio workout like no other.
What is a Kettlebell, you ask? Great question. A Kettlebell is a cast iron off-center weight with a handle on top. Very different than a barbell or dumbbell. Apparently the off-centerness helps increase your workout as you need your core and additional strength to compensate.
Kettlebells provide a quick, but efficient workout. Since you use lots of different muscles in each exercise, you burn even more calories. And Kettlebells are known to tone you up, but not bulk you up. What we all want, right?
I created my workout above based off classes and online workouts. After doing them for a few weeks, I totally see a difference in my arms and abs. And I am pleasantly tired and sweaty after a 15 minute workout which is just fine with me.
On Kettlebell days, I usually do a quick run or eliptical workout (20 minutes) and then finish with Kettlebells and some ab work. I am always sore the next day which means I did it right!
If you follow the workout above, keep the following in mind:
1. When you do the swings, swing from your hips. I have heard many instructors and bloggers note the "bend and snap" from Legally Blonde as the correct form. When I tend to squat too much, I remember this little piece of info to correct my form.
2. When doing side bends, keep the arm with the Kettlebell up straight in the air as you lean to the opposite side. It helps to move your palm along your leg to stay in-line. These seem easy at first but once you hit 13-15, you really feel them. Great for obliques!
3. For the Up and Overhead, grab the Kettlebell from the top handle. As you lift it across your chest and above your head, quickly move your hands to the sides of the handle. It's almost like a little toss. That extra movement helps to target even more muscles and helps you hold on tighter to the Kettlebell as you lift it over your head.
4. Pick up the Kettlebell like a dead lift (bend your knees and use your legs) so that you don't pull your back.
5. I am not a personal trainer, nor do I have any professional experience. These are just suggestions based off my own workouts. Don't hold me to anything...if you want professional advice, please contact a personal trainer directly.
Now that we got those things out of the way, feel free to do this exercise once, twice or even three times. If you want to see some of these moves in action, check out Katrina from Tone It Up's video. She does some of the same moves but her workout is just as good! Love those TIU ladies!
If you try this out, let me know what you think. I would love to hear your feedback or any tips if you have them.
Have you used Kettlebells? What are your favorite toning workouts?