"Swing," "clean," "jerk" and "snatch" are just some of the commands you might hear during an extreme kettlebell workout. Russian kettlebells, a cannonball-shaped iron orb designed with a single rounded handle, allow you to "swing" your muscles into shape by incorporating the element of momentum into your exercise routine. According to a study conducted by the American Council on Exercise, the caloric expenditure during a typical kettlebell workout is about 20 calories per minute, which is equivalent to running at a six-minute mile pace. Extreme kettlebell workouts combine a series of boot-camp style, high-octane drills that target all the muscles in your body, including your core.
Upper Body "Bell" Buster
Work out in an extreme fashion by moving quickly from one upper body exercise to the next, with about 30 seconds' recovery time between each move. For the upper body, work up to 10 repetitions of each exercise. Target your chest, triceps and core with kettlebell push-ups. Grasp the handles, and assume a plank push-up position. Keep your wrist in neutral position, your core stiff and your spine straight. Slowly lower you body until your chest is lined up with your hands. Exhale and return your body to high plank position. Repeat for 10 repetitions. Stay in push-up position for single-arm rows. Place one hand on the floor, and open your stance to a little wider position. Grasp one kettlebell, and perform a row motion bringing lifting the kettlebell up toward the shoulder for 10 repetitions, and then switch to the other arm. Vary the sequence, and add exercises like the overhead shoulder press, standing upright rows, windmills and standing kettlebell biceps curls.
Butt and Leg Burner
For an extreme kettlebell lower body workout, perform one powerful move after another like squats and lunges in a sequence of 10 repetitions each. Hold a kettlebell in both hands and perform walking lunges. Follow with single arm swings to target your glutes and quads. Place feet a little wider than hip-width apart. Bend your knees and hinge at your hips to grasp the kettlebell resting on the floor between your feet. Explode upward to a standing position, swinging the kettlebell up to shoulder height. Return to your squat, lowering the kettlebell back to the floor. Be sure and keep your arm straight, and don't allow your back to arch. Return to walking lunges with the kettlebell held overhead for the duration of 10 lunges on each leg. For variety, add in a set of dead lifts. Hold one kettlebell in each hand with your feet placed hip-width apart. Slowly, lower the kettlebells to the floor by hinging your hips until your legs form a 90-degree angle. Keep your shoulders contracted and your abdominals tucked in as you return to a standing position.
Killer Kettlebell Abs
Perhaps the most popular and challenging kettlebell exercise for your core is the Turkish half get-up move. Lie flat on your back on the floor with your right knee bent and a kettlebell placed near your right shoulder. Grasp the kettlebell handle in your right hand with your wrist held in neutral position. Slowly extend the elbow, pressing the kettlebell upward. Contract your abdominals, and slowly rise by pressing your left hand into the floor. When your trunk reaches vertical position, hold for a moment, and then slowly return to the floor. Perform a set of 10 and then switch to the other side. Combine this move with a variety of your favorite ab exercises, such as lying leg lifts, bicycles and crunches for an intense abdominal workout.
Member Comments