September 05, 2013
Killer Kettle Bell Workout
Why kettle bells?Because doing combo moves that target at least two muscle groups in each rep are great time-savers and also challenge your stabilizer muscles, which help improve core strength and balance. A kettle bell's weight isn't evenly distributed, so your muscles have to work harder to steady the bell with each lift or swing. Try these move a few times a week and do two sets of this each with an eight to 10 pound kettle bell. 1. Start in a half squat, holding the kettle bell between your knees, arms straight and chest up. Swing the weight overhead, arms straight, and raise your right leg straight out to the side. Return to start and repeat with the left leg. That's one rep. Do 15 to 20. 2. Hold the bell in your right hand, step to the left, and lower into a side lunge. Curl the weight up toward your left shoulder. Reverse the move to return to standing. That's one rep. Do 15 to 20, then repeat with the other arm and leg. 3. Hold the bell at your chest and lower into a squat, chest up and back flat. As you stand, rotate your feet and torso to the left, pressing the weight over your left shoulder. Return to standing and repeat, rotating to the right side. That's one rep. Do 15 to 20.
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