So, what is the Kettlebell? It is a bell. It looks like a ball and has a handle on it.
Why is the Kettlebell workout good for you? Because it improves your strength, flexibility and it is excellent for cardio.
Firstly you need to pick the weight. Depending on whether you are a man or woman, men generally choose16 or 32 kg, whereas women between 8kg and 16kg.
It is recommended that you first start with a trainer, but then you can all continue by yourselves.
Researchers say that a 20-minute Kettlebell workout burns almost 300 calories, at the very beginning.
So let’s start from the beginning.
Each exercise needs to be completed without resting. Then, you can rest for 1 or 2 minutes, and repeat 2 or 3 circuits. If this routine is followed for 2 or 3 days a week, with an 8 kg kettlebell, you would feel the results.
Exercise 1: Hold the kettlebell with both hands in front of you, and just pass it into your right hand after which you take it with your left hand but behind you, in that way, making a circle. Make 10 circles and switch direction. Don’t rest.
Exercise 2: Hold the kettlebell in your right hand, bent forward as shown in the photo and your body should be parallel with the floor. Your arm should hang with the kettlebell and by staying still in the position, pull it to the chest. Repeat this 10 times and then switch hands.
Exercise 3: Your feet should be apart, the kettlebell on the floor, squat, grab the handle, keep your back flat, stand up and then slowly push down, with your hands extended. Do this 10 times.
Exercise 4: Your feet are now wide apart, knees bent, back straight. You need to hold the kettlebell behind you in one arm. You grab it with your left hand; bring it in front of your left leg, than between your legs and behind your right leg, as shown. Then, you grab it with your right hand and vice versa. Repeat this circle for 10 times.
Exercise 5: You lay down with your legs straight, holding the bell straight above. Do as shown on the photo. 5 with one hand, then 5 with the other.
Exercise 6: Grab the bell with both your hands, put your feet wide apart, squat till your thighs are parallel to the floor, stand and swing the bell to shoulder height. 20 times of this would do the work.
Exercise 7: Stand and hold the bell with your hand but in front of the chest close to your body. Your back is straight. Do 15 of these, as shown on the photo.
Exercise 8: Your feet are wide apart, the bell in your hand. Raise it next to the shoulder, press it overhead and rotate to the other side, look at the bell and try to touch your other hand to the other foot. Do 5-10 of these at one side, than change the side.
Photo Credits: BETH BISCHOFF