If you're bored with traditional workouts Like: cardio and resistance, today we offer you some workouts using just one tool, the kettleball, andthese exercises help tone your whole body and also increase muscle mass. If you want more exercises, look in Fitness Garage blog for whatever you need.
This workout is good for beginners and helps boost endurance and build the body. It changes your body shape and you can use it to update your whole workout plan. We'll show you 5 exercises now and you can pick the ones that fit your fitness level and goals. Some exercises work most of your body muscles, like:
- Kettlebell Swing
- Kettlebell Clean
- Power Plank and Row
Pick 3 or 4 exercises from the list ahead to complete your workout routine. Mix them into your plan. You can ask your trainer to help pick what suits you best.
Tools you’ll need
- A medium-sized kettlebell, try to get one around 10 to 15 kilos.
First exercise: Modified Turkish Get Up
How to do this exercise
- Lie on the floor and hold the kettlebell in your right hand.
- Close your elbow towards your face, keep both arms aligned.
- Then raise your right arm up while bending your right knee to lift your body.
- You can use your left arm to balance your body while lifting.
- Repeat 8 times before switching sides.
Second exercise: Kettlebell Swing
How to do the exercise
- Hold the kettlebell with both hands, legs apart.
- Bend your knees slightly, swing the weight between your legs, your arms should touch the inner thighs.
- Keep your abs tight and your back straight.
- Use your body to push the weight until it’s at shoulder level.
- You should feel the movement in your hips, not your arm.
- Repeat this 16 times.
Exercise 3: One-Arm Swing
How to do the exercise
- Start by holding the weight in your right hand, with your legs apart.
- Bend your legs slightly and keep your back straight.
- Push your hips up while moving the weight up to shoulder height.
- Your left hand will help you keep your balance.
- Repeat the move 8 times.
Exercise 4: Kettlebell Front Squat
How to do the exercise
- Hold the weight in front of your chest.
- Keep your body straight.
- Lower down until your thighs are parallel to the ground.
- Make sure your knee is behind your toes.
- Use your lower body strength.
- Repeat this exercise 16 times.
Exercise 5: Power Plank and Row
How to do the exercise
- Get into plank position with your arms straight. They should carry a weight that suits you.
- Your body should be in a straight line.
- Pull your elbow up until the weight is level with your shoulders.
- Lower the weight gently down to the ground.
- Repeat this exercise 10 times.
