Try this kettlebell workout to help you build strength and shred the kilos. Do 3-4 sets of 8-10 reps, if it’s a single arm exercise, then don’t forget to switch arms. Note: If you don’t have a kettlebell you can
substitute it with a dumbbell.
DEADLIFT
Targets: Lower back, Hamstrings, Glutes
> Stand with your feet hip-width apart with the kettlebell in both hands.
> Hinge at the hips, keeping your chest upright and shoulder blades back, lower the kettlebell towards the ground.
> Press through your feet to come to a standing position as you engage your glutes and core muscles at the top.
KETTLEBELL SWING
Targets: Core, Glutes, Hamstrings, Shoulders
> Stand with your feet slightly wider than hip-width, with bent knees and kettlebell in both hands hanging towards the ground.
> Swing the kettlebell up and forward to chest height as you slightly straighten your legs.
> Swing it back between your legs and bend knees again.
SINGLE-ARM ROW
Targets: Upper back, Core
> Hold the kettlebell in your left hand, with your left leg behind and free arm on your front knee for support.
> Let the kettlebell hang at arm’s length with palm facing inward.
> Pull the kettlebell up to the torso, keeping your elbow tucked by your ribs.
SINGLE-ARM PRESS
Targets: Shoulders, Core
> Stand with your feet shoulder-width apart, your elbow bent to the side and the kettlebell in your hand.
> Press weight up directly above shoulder.
> Pause, then return to start.
SIT-UPS TO PRESS
Targets: Abs, Shoulders, Biceps, Triceps
> Lying on your back with your knees bent and feet on the floor. Grip the kettlebell ball with both hands at chest position.
> Roll up to perform sit-up and push the weight up to overhead.
> Return kettlebell back to chest and roll back down.
Disclaimer: It is recommended that you consult a physician before starting any exercise program.