Toning your muscles and burning fat at the same time is a challenge for many exercisers. Typically, the belief is that cardio exercise elevates your heart rate but that you are working too hard to be lifting heavy weights, too. Lifting weights doesn't usually get the heart rate up, because you are using your energy on lifting. A solution to this dilemma is training with kettlebells. Kettlebell workouts build muscle and get your heart going.
Single Arm Kettlebell Jerk
The single arm kettlebell jerk exercise works the shoulders and triceps. Your legs get some work too because you perform a mini squat with each rep. To perform a single arm kettlebell jerk with your left arm, stand up straight and hold a kettlebell in your left hand. Raise your arm straight toward the ceiling and flip the kettlebell over to rest on the back of your forearm. The palm faces forward. Then, bend your elbow and bend your knees to lower the left arm to your side. The kettlebell stops on the side of your left shoulder. Stand back up and simultaneously press the left arm straight again. Repeat with the right arm.
Kettlebell Deadlift
The kettlebell deadlift tones the legs, glutes and strengthens the lower back. Hold in your abs during the deadlift to stabilize your body, especially the lower back. This also strengthens the abs. To perform a kettlebell deadlift, stand up straight with your feet hip-width apart and parallel to each other. With a dumbbell in each hand, lower the weights to your sides with the arms straight. Then, bend your knees and lower your hips toward the floor. Let the knees go over the toes and keep your spine straight. Pause for one second when your thighs are parallel to the floor. Push back up to standing with an explosive movement to complete a kettlebell deadlift.
Kettlebell Single Arm Row to Push-up
The kettlebell single arm row to push up is a combination exercise that tones the back, biceps, triceps, shoulders, chest and core. Your body stays in push-up position throughout the exercise, which challenges your core to maintain alignment. Your butt should not stick up at any time. To perform this exercise, get into push-up position with one hand each on a kettlebell and your toes on the floor. With a straight back, look at the floor between your hands. Then, raise the kettlebell in your right hand up toward the ceiling and bend your elbow. Lower the right kettlebell and repeat with the left. Next, leave both kettlebells on the floor and bend your elbows to do a push-up. Lower your chest and hips until they are slightly higher than the handles of the kettlebells. Push back up and repeat the sequence.
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