Sculpt Your Body
…with kettlebells. They are raging and they work – giving you a leaner body and stronger core.
Kettlebells – cannon balllike weights with thick handles – were the weapon of choice for Russian lifters more than a century ago. The weights offer all the benefits of dumbbell training, plus a few more. The superthick handles challenge your grip, and the position of the weight in relation to the handle works your core extra hard. Best of all, kettlebells are versatile. They’re ideal for explosive exercises that work major muscles, burn body fat, and build power, but they also add a new dimension to classic moves like chest presses and flys. And you don’t need a wall-length rack of them to get a great workout. One pair will suffice for this routine. Use them regularly and you’ll see the body you’ve always wanted.
WHY IT WORKS
The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a potent formula for significant fat loss.
FREQUENCY Twice per week. HOW TO DO IT Perform the exercises as a circuit, completing one set for each, one after the other. Rest as needed between sets. If you’re new to kettlebell training, complete two circuits. If you’re more experienced, do three to five circuits. Choose a weight that allows you to complete 12-15 reps for each exercise.