With one kettlebell you can work your heart and lungs, shape your upper body, tone your lower body, strengthen your core and flatten your abs. You can also improve your balance and coordination. And the best news is, you can achieve all this in just 12 minutes a day. Bondi Beauty tells you how.
Kettlebell swing squat
Place your feet wider than hip width, feet slightly turned out. Hold a kettlebell in front of you palms facing you. Bend both knees to perform a squat. Then as you straighten your legs, swing the kettlebell above your head keeping your arms straight. As you bend back into the squat, lower the kettlebell back down between your legs. Resist the temptation to bend your elbows and engage your core every time to feel your whole body working. Keep going for 20 reps.
Kettlebell lunge & tricep extention
Place one foot forward, one foot back. Hold the kettlebell above your head with both hands. As you bend both knees to 90 degrees into a lunge, bend your elbows so the kettlebell is lowered behind your head. Keep your elbows close to your ears. As you straighten your legs, also straighten your elbows to bring the kettlebell back above your head. Perform 12 reps then change legs – your arms get a double workout.
Kettlebell squat, push & twist
Place your feet hip width apart, toes facing forward. Start in a squat position holding the kettlebell at chest level with both hands around the round part. Simultaneously straighten your legs, push the kettlebell above your head and turn your body to the left. Return to the squat position, lowering the kettlebell back to your chest. Then straighten your legs pushing up and twisting to the right. Keep alternating sides for 20 reps to work your arms, legs and waistline.
Kettlebell lunge upright row
Place one foot forward, one foot back. Start with the kettlebell in your left hand, elbow bent and high, holding the kettlebell just below chest height. As you bend both knees to 90 degrees into a lunge, straighten your arm to lower the kettlebell and pass it underneath your front leg into your right hand. Straighten your legs again whilst pulling the dumbbell up to just below chest height with elbow high on the right side. Keep alternating side for 12 reps then place the other leg forward and repeat to work your upper and lower body with one exercise.
By Rachel Livingstone Personal Trainer & Owner of The Health Hub
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