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."
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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.
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Source:
Women's Health
