Burn More Calories with These 6 Kick-Ass Kettlebell Moves!

Try These 6 Kettlebell Moves and Lose the Weight!

Many people that workout love the round-shaped kettlebell weights for a reason – Because kettlebell exercises combine strength training and cardio, you will accomplished your calorie-burn in less time.

The amount of calories that you can burn using kettlebells can be quite significant.

A study by the American Council on Exercise has found that the average person will burn 400 or more calories in a 20 minute workout using kettlebells.

Additional research has found that exercising on a regular basis with kettlebells can significantly reduce back, shoulder and neck pain by strengthening the core and upper body muscles.

Kettlebells can give you that strong, balanced physique that you have always worked hard for.

Ready to get started?

Burn More Calories with These 6 Effective Total-Body Kettlebell Moves

1. Russian Kettlebell Swing

Level: Beginner

Targets: shoulders, hips, glutes, hamstrings, lats and abs.

Stand over the kettlebell with your feet hip-width apart.

As you squat down, grip the kettlebell and swing it between your legs until it’s behind you.

Engage your core and extend your hips as your swing the weight up; repeat!

Russian Kettlebell Swing

2. Kettlebell Goblet Squat

Level: Intermediate

Targets: quadriceps, glutes and hamstrings.

Stand with your feet hip-width apart, clasping a kettlebell in your hands.

Squat down, keeping your back engaged and straight.

Press through your heels to return to standing and repeat.

Goblet Squat

3. Kettlebell Row

Level: Beginner-Intermediate

Targets: back, abs and arms.

Stand with your feet hip-width apart, clasping a kettlebell in each of your hands.

Bend forward and pull each kettlebell towards your chest, keeping your arms close to your body.

Lower the kettlebells back toward the floor and repeat.

Kettlebell Row

4. Kettlebell Russian Twist

Level: Intermediate

Targets: abs and obliques.

To begin this movement, sit with your knees up and your feet on the floor.

Clasp the kettlebell in both of your hands and raise it up so it meets your chest and lean back.

Sitting at a 45 degree angle, engage your core and rotate your torso back and forth.

Moving from the left to the right, perform as many Russian twists as you can.

Kettlebell Russian Twist

5. Kettlebell Deadlift

Level: Intermediate-Advanced

Targets: glutes, hamstrings and lower back.

Hold your kettlebell in your left hand and lift your right foot slightly off of the ground.

As you lean forward, lower the kettlebell toward the ground as you lift your right foot up behind you.

Return to standing, that’s one rep; repeat.

Kettlebell Deadlift

6. Kettlebell Lunge Press

Level: Intermediate

Targets: shoulders, back, arms, abs, glutes, legs

Here’s a new way to spice up those lunges.

Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other.

Lunge forward with one leg while raising the kettlebell overhead (raise the roof!).

Return to standing while returning the kettlebell to the chest. Try for 10-15 reps on each leg.

Kettlebell Lunge Press

For best results, perform each exercise 12–15 times, for up to three sets. Complete this exercise up to three times a week for the best results!

NOW It’s YOUR Turn… What Is Your Favorite Kettlebell Exercise? Share Your Thoughts in the Comments Box Below

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