Kettlebell Workout Plan » Kettlebell Exercises http://www.kettlebellworkoutplan.com Free Kettlebell Workout Guide with Training Tips & Videos Mon, 12 Dec 2011 21:40:24 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Kettlebell Workout Exercises to Shed Fat http://www.kettlebellworkoutplan.com/kettlebell-workout-exercises-to-shed-fat/ http://www.kettlebellworkoutplan.com/kettlebell-workout-exercises-to-shed-fat/#comments Wed, 19 Oct 2011 19:21:06 +0000 admin http://www.kettlebellworkoutplan.com/?p=1172 Kettlebell workout exercises are some of the best fat-burning workouts available. These exercises rev up your metabolism. Below, you can find 2 helpful kettlebell videos that we made available for you to watch: 1. Kettlebell Workout Front Squat 2. Kettlebell Workout Turkish Get-up You may have always associated lifting weights with gaining muscle. Unlike traditional... [Continue Reading]]]>
Kettlebell Workout Front Squat

Kettlebell Workout Front Squat

Kettlebell workout exercises are some of the best fat-burning workouts available. These exercises rev up your metabolism. Below, you can find 2 helpful kettlebell videos that we made available for you to watch:
1. Kettlebell Workout Front Squat
2. Kettlebell Workout Turkish Get-up

You may have always associated lifting weights with gaining muscle. Unlike traditional weight training, there is no support provided by a bench or a machine. This can fatigue your body in a shorter amount of time, and provide an intense workout in twenty to thirty minutes.

Here are some kettlebell workout exercises that will help you shed calories. Remember to learn and practice correct form and safety procedures.

Kettlebell Workout Exercises for Core Strength

Kettlebell Workout Front Squat

www.youtube.com/watch?v=XAD2ybBktMQ

With kettlebell workout squats, you are engaging lots of muscles at the same time, and improving your core strength.

  • Holding a kettlebell in both hands, stand with your feet hip width apart.
  • Bend your knees while keeping your chest out and your shoulders back.
  • Lower slowly into a squat position, with the weight towards the floor.
  • Make sure that your abs are tight and your knees stay behind your toes while in this position.
  • Push back up by squeezing the glutes, making sure not to lock the knees.
  • Return to the start and repeat 10-15 reps.

Kettlebell Workout Turkish Get-up

www.youtube.com/watch?v=CCV02JdQkwI

This is an incredibly powerful kettlebell workout exercise that really works the core muscles.

  • Start in a lying position. Rest on your back with your right leg stretched on the ground and your foot on the floor with your knee up.
  • Holding the kettlebell up over your head with your left hand, raise the kettlebell to the ceiling.
  • Prop up your right elbow. Roll up slightly on the shoulder and to the side to prop yourself up. Keep your raised hand straight and look up at the weight during the exercise.
  • Once you are lifted up, change from balancing on your elbow to your hand and then extend the right leg out fully. Continue to raise your left hand and gaze at the weight above you.
  • Now, move your right foot back and underneath you, placing the knee on the ground.
  • At this point, you have your left arm still raised, your left foot is still on the ground, and now your right knee is also on the ground.
  • From this position, stand up by rising up on your left knee and moving your right leg to a standing position. Keep the weight above you. Once you are standing, reverse back to the lying position again and change sides.

These are just two effective kettlebell exercises that will raise your metabolism and help you lose weight. You can do a full body workout with a kettlebell in about 30 minutes. These kettlebell workout exercises are a fast way to get powerful results.

]]> http://www.kettlebellworkoutplan.com/kettlebell-workout-exercises-to-shed-fat/feed/ 0 Kettlebell Exercises for Weight Loss http://www.kettlebellworkoutplan.com/kettlebell-exercises-for-weight-loss/ http://www.kettlebellworkoutplan.com/kettlebell-exercises-for-weight-loss/#comments Sun, 20 Sep 2009 04:17:28 +0000 admin http://www.kettlebellworkoutplan.com/?p=68 www.youtube.com/watch?v=fqHR-C0GZLA Kettlebell Exercises for Weight Loss -- 3 Fat-Blasting Moves. Looking for kettlebell exercises for weight loss? . The FIRST magazine (June 22, 2009 issue) 1 fitness section has  featured kettlebell exercises. According to the magazine: “You’ll be slim and toned in just 2 weeks with these 3 fat-blasting moves. . . Burn 300 calories... [Continue Reading]]]>

www.youtube.com/watch?v=fqHR-C0GZLA

Kettlebell Exercises for Weight Loss -- 3 Fat-Blasting Moves.

Looking for kettlebell exercises for weight loss? . The FIRST magazine (June 22, 2009 issue) 1 fitness section has  featured kettlebell exercises. According to the magazine: “You’ll be slim and toned in just 2 weeks with these 3 fat-blasting moves. . . Burn 300 calories in under 20 minutes.”

The Benefits of Kettlebell Exercises

“It’s easy to get a sculpted body fast,” says Michele Olson, Ph.D., research director of the Human Performance Laboratory at Alabama’s Auburn University at Montgomery. Her study suggests that using kettlebell — a weight in which the mass is centered below the handle — burns as many calories as an hour on the treadmill and 60% more calories than weight lifting.

www.youtube.com/watch?v=a1xhfYxDsCc

Olson says further, “Swinging the kettlebell up or across the body creates momentum that every muscle must to work hard to counteract. This not only tones muscles but also amps up heart rate for fat-melting benefits. Plus, a kettlebell workout revs metabolism, strengthens bones, improves posture, increases energy and boosts mood.”

According to the magazine: It’s so effective, you can drop 5 pounds and 1 inch from your hips and thighs in less than a month. All it takes to get these perks is doing the following kettlebell exercises — 3 times just 3 days a week.

Kettlebell Exercises to Flat Belly, Firm Butt and Sculpted Arms

  • Kettlebell Exercise: Turkish Roll-Up
    “The Turkish roll-up can sculpt and define bikini-worthy abdominal muscles twice as fast as traditional sit-ups,” says Olson.

Why it works: Adding a kettlebell to the move forces the core of the body to work harder against the weight on the way up into the sitting position and while lowering the torso back to the ground.

How to do it: Lie down with your back flat on a mat. Hold the kettlebell with both hands, extending your arms straight toward the ceiling. Next, roll up slowly, concentrating on fully engaging the abdominal muscles. Once you’ve lifted to a 90-degree angle, stop, exhale and lower back down. Do 10 reps.

  • Kettlebell Exercise: Squat Jump
    “The Squat Jump is ideal for perking up the backside and tightening jiggly thighs,” says Olson. This move engages the glutes, hamstrings and quadriceps to slim the entire upper leg. Plus, shifting from the squat position to a jump targets the hard-to-tone hip adductors (inner thigh muscles), the calves and the tensor fasciae latae (the muscles where the tush and the thigh meet).

How to do it: Begin in a wide squat position with your feet 2 feet apart, using both hands to hold the kettlebell just above the ground. Jump straight up as you lift the weight to chest level and snap your legs together. Do 10 reps.

  • Kettlebell Exercise: Two-arm Swing
    “The Two-Arm-Swing strengthens the upper body,” says Olson. It targets the biceps and triceps to tighten the upper arm jiggle, as well as the deltoids and pectorals to help develop a defined chest and shoulders. Plus, twisting the torso engages the obliques to trim inches off the waist.

How to do it: Start in a standing position with legs together, knees slightly bent. Hold the kettlebell with both hands, palms facing up. Twist the torso at the waist and move the weight to one side. Then curl the kettlebell up to your chest before twisting to lower it to the opposite side. Do 20 reps.

Kettlebell exercise targets 400 muscles in your body watch kettlebell workout videos
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Source: 1 First For Women Magazine, p. 40, June 22, 2009
Subscription Service:
First for Women
PO Box 422568
Palm Coast, FL 32142-2568

Thumb Photo: From mbodystrength

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]]> http://www.kettlebellworkoutplan.com/kettlebell-exercises-for-weight-loss/feed/ 0 Kettlebell Exercises for Beginners http://www.kettlebellworkoutplan.com/kettlebell-exercises-for-beginners/ http://www.kettlebellworkoutplan.com/kettlebell-exercises-for-beginners/#comments Fri, 18 Sep 2009 18:23:17 +0000 admin http://www.kettlebellworkoutplan.com/?p=45 In my last post I was blogging about Suzzane Prickett’s kettlebell exercises success story with kettlebells and Kettlebell Way To Your Perfect Body DVD which is recommended by Beth Chamberlin. After a few weeks of kettlebell exercises — Suzanne’s back pains banished and she lost 25 lbs!  If you’ve missed my last post you  can... [Continue Reading]]]>

In my last post I was blogging about Suzzane Prickett’s kettlebell exercises success story with kettlebells and Kettlebell Way To Your Perfect Body DVD which is recommended by Beth Chamberlin. After a few weeks of kettlebell exercises — Suzanne’s back pains banished and she lost 25 lbs!  If you’ve missed my last post you  can find the link below to read about Suzzane’s success story on her kettlebell exercises and workouts.

Suzanne had also shared  this kettlebell  exercises for beginners when her kettlebell’s success story was featured in Woman’s World magazine. See magazine’s  issue below.

Kettlebell Way Workout – Beginners’ Exercises

Start with these 2 beginners’ exercises recommended by Beth Chamberlin and personal trainer Anthony DiLuglio:

Beginners’ Kettlebell Exercise: Basic Swings

  • Standing with feet shoulder-width apart, place kettlebell on the floor midway between your feet
  • Squat down and grasp kettlebell with both hands, keeping your weight on your heels
  • Stand up straight, thrusting hips forward, and swing the kettlebell up to chest height, then lower it
  • Return to start position; repeat 10 times

Beginners’ Kettlebell Exercise: Chest Press

  • Lie on your back holding kettlebell at chest with both hands
  • Pinch shoulder blades together and raise your arms, pushing kettlebell toward the ceiling
  • Return kettlebell to chest; repeat 10 times

Read review → The Kettlebell Way to Your Perfect Body Volume 1

You can read Suzanne’s kettlebell exercises success story here → The Kettlebell Way: To Your Perfect Body Success Story

Kettlebell exercise targets 400 muscles in your body watch kettlebell workout videos
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Source: Excerpts taken from Woman’s World, p. 40, May 4, 2009 issue.

To obtain Woman’s World Back Issues send check or money order ($2.50 per copy) to:
Woman’s World Back Issue Dept.
270 Sylvan Ave.
Englewood Cliffs, NJ 07362

Thumb Photo from mbodystrength

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