The reps and moves can be increased as your fitness levels improve, as can the weight of the kettlebell.”įor more, visit & PennyWeston.Looking for an exercise routine that’ll help you build full-body strength while giving you a dose of cardio? We have a 30-minute kettlebell workout that packs a great two-for-one punch with an interval-style circuit full of functional, full-body strength moves. To raise the heart rate and challenge your muscles in one fell swoop, Penny recommends this foolproof workout: “A simple kettlebell workout could involve three set of 20 reps of swings, squats, lunges, sit-ups and twists, all done using a kettlebell. “If you struggle with niggles and sore joints, strength training with a kettlebell is a great place to start,” Caroline finishes. Going one step further than running, kettlebells will increase cardiovascular fitness and build lean muscle without the impact of jogging. Studies show a kettlebell workout can burn the same number of calories as running a six-minute-mile, meaning it ticks both the cardio and strength boxes. They’re A Great Form Of Low-Impact Cardio The weight needs to be challenging to get the correct muscles to do the work.” Not sure where to start? Penny says that if you’re a beginner, start with a kettlebell in the 4-6kg mark if you’re at an intermediate level, aim for an 8kg and advanced is anything from 10kg and above. If you go too light, you’ll start to use your arms and lower back, which can lead to an injury. “If you’re performing a kettlebell swing, always go heavier than you think. To build strength and a leaner body, you need to be working at an intensity where the last few reps feel like a challenge – keep this in mind when choosing the right weight for you.” If you’re a beginner, Caroline recommends starting with a lighter kettlebell for overhead work and slightly heavier for lower body exercises. There’s still a huge misconception that strength training will make you bulky, but this simply isn’t true. “One of the most common mistakes women make when using a kettlebell is not going heavy enough. Looking to invest in a kettlebell? Go heavier than you think, advises Caroline. Control the exercise by manipulating the time, rest or amount of sets and reps completed.” Practise using a hinging motion to swing the kettlebell into the air rather than just squatting and raising it, which will ensure more of the power comes from your hips and hamstrings. And not only is it a clever way to build lean muscle, it’s also a form of anaerobic conditioning. “The kettlebell swing is a great way to strengthen your posterior muscles, such as the glutes and hamstrings. If you master one move, make it the kettlebell swing, says Penny. Whether you’re just starting out on your fitness journey or are a seasoned pro, the beauty of kettlebell training is that it can easily be scaled up or down, depending on your level. All of these exercises can also be adapted with a mixture of lighter and heavier kettlebells to keep the body challenged.” They’re Suitable For Everyone To give you a taste, a kettlebell can be used in a squat, deadlift, row, lunge, snatch and swing – it’s a great way to add some explosive conditioning to your training. “They can easily be incorporated into a workout to target the lower and upper body as well as the core. “A kettlebell can be used to improve strength, conditioning, speed, mobility and power – the list really is endless,” Caroline adds. They’re ideal for working the back, shoulders and lower body.” They’re Versatile “Not only is a kettlebell easier to grip than traditional weights, but they work on multiple muscle groups. At the same time, it provides the perfect opportunity to build strength and pairs perfectly with classic HIIT moves to provide a killer workout that can target every muscle in the body.” Plus, as fitness expert Penny Weston explains, they have clear advantages over dumbbells, too. “A kettlebell is asymmetrical, which challenges your stability more than a pair of dumbbells. As Caroline Bragg, PT at A Body Forever, explains, it all comes down to the unique shape. Even though it’s one small piece of equipment, a kettlebell can provide a cardio and strength session in one.
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