Swing Into Shape: 30-Minute Full Body Kettlebell Workout

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Have you ever noticed that strange looking handled cannonball in the corner of the gym? Maybe you’ve seen someone swinging it around and wondered why or how? Well, you’re in luck, because it’s one of the best tools around for a full body workout!

The American Council of Exercise (ACE)*, found that kettlebell training can have a significant impact on aerobic capacity, while simultaneously increasing your core strength and dynamic balance. With promises like this, you may be anxious to jump on the kettlebell bandwagon but before you do, here are a few tips from John P. Porcari, Ph.D who conducted the ACE sponsored research study:

  • Get a minimum of two to three training sessions with a certified instructor.
  • Always lift with your legs, never your back.
  • Consider using a workout video to follow along with for proper form.

You’ll also need to select the right weight for kettlebell training. Watch this quick tutorial on choosing the right kettlebell for you.

Full Body Kettlebell Workout

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Here are 6 Kettlebell exercises that will get you toned in less than 30 minutes:

  1. Deadlift

    The deadlift is a great way to get started with mastering the Kettlebell swinging technique. This exercise will target your hamstrings, glutes, and core. It will also help you learn to initiate swinging movements from your hips.

  1. Kettlebell Swing

    The quintessential Kettlebell move: the 2 hand swing. This exercise teaches you to integrate your entire body to move the weight. Keep in mind, it’s not about lifting (or muscling up) to get the kettlebell to shoulder height, it’s about using the legs and hips to power the bell effortlessly. You will definitely get your heart rate up with this move. Progressions include single hand swings and switching hands during the swing.

  1. Kettlebell Renegade Row

    A great exercise for the core and back muscles. We chose this clip because it adds a pushup before the row to also target the chest and triceps. Feel free to eliminate the pushup when you’re just beginning. If you only have 1 kettlebell, you would eliminate the push up and perform reps on one side before switching your stance to do rows on the other side.

  1. Kettle Bell Clean + Push Press

    You can combine the Clean + Push Press together or do 10 cleans followed by 10 Presses. We separated out the video tutorials. We chose a lengthier video clip for teaching the Clean because of the complexity of the exercise. It looks easy enough, but watch the breakdown and practice alongside Steve Cotter to ensure the best results! The Push Press is perfect just after the clean as it starts from the Clean position. Be sure to use the entire body to push the bell overhead and avoid arching the back to achieve the press .

  1. Squat Figure 8

    The Squat Figure 8 is challenging for the lower half. Make sure keep the back long and strong throughout the exercise. Complete 10 moving in one direction and then 10 more the opposite direction. Feel free to take a break in between to reset posture.

  1. Halo

    The Halo is a great move for core conditioning and shoulder mobility. It will also be a welcome ‘break’ after the first 5 moves in this workout.

Complete 10 repetitions of each exercise with 30-60 seconds of rest in between each set initially. One time through should take between 20-30 minutes. Remember to be controlled in movements and focus on form first.

As you progress, continue with 10 repetitions but cut down on time in between exercises. See how many sets you can get through in 30 minutes. You’ll see an increase in cardio demands when attempting the workout with less rest. Get swingin’!

Have you ever used kettlebells before?

 

*Click here to review the full report : http://www.acefitness.org/certifiednewsarticle/3172/

 

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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the founder of SFR, a consulting firm for aspiring fitness educators, manufacturers and managers, as well as the owner of Balletone® and GroupEx Pro®. Shannon is a 17 year fitness veteran, freelance writer, as well as an international presenter for Schwinn®, BOSU and ACE. She is a member of the ACE Board of Directors, has helped author portions of the ACE and ACSM Group Fitness manuals, and has starred in over 25 fitness videos. Shannon is a certified Book Yourself Solid® Business Coach interested in helping fitness professionals navigate the industry and find their place. She's busy improving the self-esteem of the world as the Director of Exercise Programming for the Anytime Fitness Franchise.

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