Kettlebell Cardio Workout
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108 MEN’S FITNESS 1 KETTLEBELL TWO-ARM SWING TIME 1 minute 4 CLEAN, SQUAT AND PRESS TIME 30 seconds each arm 2 SNATCH TIME 30 seconds each arm This is the basis for many more complex kettlebell moves, so it’s well worth getting it right. > Squat down, holding a kettlebell with both hands. > Bend at your hips, with your knees in line with your feet and back straight, before snapping your hips forward to stand up straight and swing the weight up. > Control the weight using your core, back and shoulders, allowing the kettlebell to reach shoulder height before reversing back to the start. A complex move but worth the effort because it’s great for your core, back and shoulders. > Holding the kettlebell in one hand, bend down and snap your hips to swing the weight forward. > As the weight passes waist height, pull your shoulder back, then punch your arm upward when it reaches shoulder height. > Catch the kettlebell on your forearm once your arm is fully extended. A classic kettlebell move that works every muscle in your body. > Bring the kettlebell to shoulder height and wrap it around your hand so it rests on your biceps and forearm, with your elbow resting on your ribcage – known as the “rack position”. > Drop down into a deep squat, remembering to keep your knees over your toes and your back neutral. > Drive up through your heels, breathing out on the way up and pressing the weight above your head until your arm is straight. Get fit fast and burn fat with this high-intensity cardio session. H O W T O D O I T Comp le te t he fo l lo w ing mo ves in order for t he des ign a ted per iod o f t ime. A f ter t he l as t mo ve, r es t for be t ween 9 0 seconds and t wo m in u tes be for e s t ar t ing ag a in. Do fi ve to s i x r o unds. Kettlebell cardio workout
Transcript of Kettlebell Cardio Workout
8/13/2019 Kettlebell Cardio Workout
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1 KETTLEBELL TWO-ARM SWINGTIME 1 minute
4 CLEAN, SQUAT AND PRESSTIME 30 seconds each arm
2 SNATCHTIME 30 seconds each arm
This is the basis formany more complexkettlebell moves,so it’s well worthgetting it right.
> Squat down,holding a kettlebellwith both hands.
> Bend at your hips,with your knees in
line with your feet and
back straight, beforesnapping your hipsforward to stand upstraight and swingthe weight up.
> Control the weightusing your core,back and shoulders,allowing the kettlebellto reach shoulder height
before reversing backto the start.
A complex movebut worth the effortbecause it’s greatfor your core, backand shoulders.
> Holding thekettlebell in one hand,
bend down and snapyour hips to swing theweight forward.
> As the weightpasses waist height,pull your shoulderback, then punch yourarm upward when
it reaches shoulderheight.
> Catch thekettlebell on yourforearm once yourarm is fully extended.
A classic kettlebellmove that works everymuscle in your body.
> Bring the kettlebellto shoulder height andwrap it around yourhand so it rests on your
biceps and forearm,with your elbow restingon your ribcage – knownas the “rack position”.
> Drop downinto a deep squat,remembering tokeep your kneesover your toes andyour back neutral.
> Drive up throughyour heels, breathingout on the way up andpressing the weightabove your head untilyour arm is straight.
Get fit fast and burn fat with this high-intensity cardio session.
H O W T O
D O I T
Comp le te t he fo l lo w
ing mo ves
in order for t he des ign a ted
per iod o f t ime. A f ter t he l as t
mo ve, res t for be t w
een
9 0 seconds and t wo
m in u tes
be fore s t ar t ing ag a in.
Do fi ve to s i x ro und
s.
Kettlebellcardio workout
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3 KETTLEBELL ONE-ARM SWINGTIME 30 seconds each arm
5 KETTLEBELL ALTERNATING ARM SWINGTIME 1 minute
A tougher version of the firstmove in this workout, the single-arm swing is the starting pointfor cleans, snatches and a hostof other one-arm moves.
> Bend your knees, keep yourback straight and snap your hips.
> Bring the weight to no higherthan chest height.
This is the same as a one-arm swing, except that youswap hands at the top ofthe full swing. It requires
good co-ordination tochange hands smoothly.
> Bend your knees, keepyour back straight andsnap your hips stronglyto generate power.
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1 TURKISH GET-UPREPS 5 each side
3 DOUBLE FRONT SQUATREPS 10
This works your entire body,builds functional strengthand looks cool into thebargain. Start on the floorwith one knee bent and onearm straight up.
> Sit up, always keeping thekettlebell arm fully extended.> Lift your hips off the floorand bring your straight leg backbeneath you, then move in alunge position before standingstraight up.> Reverse back to the start.
This will build bigger and strongerlegs and glutes, while keeping theweight stable also taxes your core.
> With feet apart, hold twokettlebells under your chin withpalms facing each other.
> Keeping a natural arch in yourback and core braced, squat downuntil thighs are parallel to thefloor, before standing back up.
Build strength and stamina all over with this total-body kettlebell session.
Kettlebellstrength workout
This is a great move to build yourbiceps and back muscles, but it alsorequires superb core strength tokeep your body stable.
> Assume a push-up position butwith your hands holding the kettlebells.
> Leading with your elbow, pullone of the weights up until it reachesyour ribcage.
> Reverse back to the start andswap sides.
A
B
C
2 RENEGADE ROW
REPS 10 each side
H O W T O
D O I T Complete the f ollow ing mov es in or der f or the designated per iod of time. Af ter the last mov e, r est f or betw een 90 sec onds and tw o minutes bef or e star ting again. Do fiv e to six r ounds.
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5 TACTICAL LUNGEREPS 5 each side
A tactical lunge requires good upper-body stability and co-ordination.
> Stand with a kettlebell in one hand.
> Take a big lunge backwardsand lower until both knees are bentat right-angles.
> Pass the weight from onehand to the other under thethigh, then lunge back tothe start position.
4 DOUBLE MILITARY PRESSREPS 10 Using two kettlebells
makes this move tough,but doing it correctlybuilds strong, stableshoulders and core.
> Stand with feettogether (to force yourcore to work hard) andhold the weights underyour chin with palmsfacing each other.
> Press them straightabove your head, thenlower slowly back tothe start.
> Remember to braceyour abs and squeezeyour glutes to helpsupport your back.
Kettlebellstrength workout
