Kettlebell training

[anthonyjones988]

To get the best body and health, one can simply do Kettlebell exercises for like 20 to 30 minutes for three times a week. Burning fat is easy with any cardiovascular exercises but if you want to increase your muscle mass, then it is good to add a little tension and weights using the Kettlebell.

[peterjb]

Here's a list of kettlebell exercises i started with:

Kettlebell Deadlift

• Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
• Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
• With your back straight, return upright, coming to your starting position.
• This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
• Do 12 reps on each leg, for three sets.

Turkish Get-Up

• Begin lying on your back with your right arm pointing toward the ceiling and your right knee bent. Your left arm should be out to the side and a little lower than your shoulder.
• Keep your eyes on your right hand, and come to sitting without lowering your right arm. Lean onto your left hand to prepare you for your next move.
• Press down into your left hand to lift your pelvis off the ground. Keep your eyes trained on your right hand.
• Shoot your left leg backward, putting weight on your left knee, which you should place directly under your left hip. Your arms should be in a straight line with left hand on the floor and right hand toward the ceiling. You are bent to the left, but your eyes will still be focusing on the right hand.
• Push off the floor with your left hand, so your torso is upright. Keep looking up at your right hand.
• Come to standing. Bring left leg forward to meet the right.
• Reverse the sequence to return to starting position on floor.
• Do six to eight reps with your right arm up, then switch sides.

Kettlebell Squat

• Stand with feet wide, toes pointing forward, and hold a heavy kettlebell in front of you with palms facing toward you.
• Keeping your chest lifted, squat until your thighs are parallel to the ground. Pause, and then rise up to standing and repeat. Do 20-25 reps.

Kettlebell Squat and Swing

• Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
• As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
• Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
• This counts as one rep. Complete three sets of 12 to 15 reps.