0

Your Cart is Empty

4 Body Toning Moves You Can Do With A Kettlebell

September 23, 2015 2 min read

We didn't need another reason to love the kettlebell but science went ahead and found us one anyway. A recent study found that women who followed a specific 20-minute kettlebell interval workout three times a week for a month upped their VO2 max (which measures aerobic fitness) by 6%. While women who did a circuit routine of push ups, sit ups and two minute sprints saw no change. So there you have it! Not only will a kettlebell give you all over toning benefits, it will up your fitness level! "The kettlebell's design makes it easy to swing and move quickly between exercises," says certified strength and conditioning specialist Tony Gentilcore, who created this circuit. "That keeps the intensity high and allows for shorter rest breaks, which elevates your heart rate for a cardio effect that improves aerobic conditioning." https://www.instagram.com/p/BJGdgD1BH4_/?taken-by=bodyrockofficial So, here's the workout: Do each of these moves in order without stopping. At the end, take a 60-90 second break, then repeat the circuit at least two more times. Do this three times a week.

Exercise 1: Goblet Squat

Hold a kettlebell by the handle at chest level, feet shoulder-width apart (A). Keep your core tight and chest lifted as you sit your hips back lower into a squat, elbows brushing the inside of your knees (B). Hold for up to two seconds, then press through your heels to stand, squeezing your glutes. That's one rep; do 8 to 10.

Exercise 2: Halo TO Reverse Lunge

Holding a bell at your chest (A), step your right foot back and circle the weight around your head to the right (B)as you lower into a lunge (C); press through your left heel to stand and circle the weight to the left to return to start. That's one rep; do 5. Switch sides.

Exercise 3: Kettlebell Swing

Stand with feet wider than shoulders, a bell on the floor in front of you. Push your hips back and bend your knees to grab the handle. Pull the bell between your legs (A), then thrust hips forward as you stand and swing it to chest height (B). Reverse the swing; that's 1 rep. Do 10. https://www.youtube.com/watch?v=NvayTjck1HA

Exercise 4: Modified Pushup Row

Get into a plank position with your hands on a bench and your feet on the floor, then grab a bell with your right hand and let it hang under your shoulder (A). Pull the weight to the side of your chest, keeping your core engaged and your hips facing down (B). Pause, then lower. That's one rep. Do 8 to 10; switch sides. Are you ready to crush this workout? For great workout ideas, check out SweatFlix℠! With over 115 hours of real time, on demand workouts, and new content being added all the time, you'll always be able to find a workout to challenge and inspire you! Start your free trial today! Source: Women's Health  

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.