You don’t need a wall-length rack of ket­tle­bells 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.

Health & Nutrition - - MUSCLE GUIDE -

1 Swing

SETS: 1 REPS: 12-15 Stand with feet shoul­der­width apart and hold the kettlebell with both hands. Bend your hips back and swing the bell back­ward be­tween your legs (A). Pause, then ex­plo­sively swing it back up to eye level (B).

2 Squat

SETS: 1 REPS: 12-15 Stand with feet shoul­der-width apart and hold the kettlebell up at eye level so you can see through the han­dle, keep­ing your back straight (A). Squat down to­ward the floor as low as you can (B).

5 Row

SETS: 1 REPS: 12-15 Get into an ath­letic stance and let your arms hang with a kettlebell in each hand (A). Row the bells to your sides while ro­tat­ing your palms for­ward (B).

3 Shelf

SETS: 1 REPS: 12-15 Stand with your feet out­side shoul­der width with a kettlebell on the floor to your right side. Keep­ing your lower back in its nat­u­ral arch, pivot your feet to the right and bend down and pick up the bell by the han­dle (A). Raise it as you pivot and twist to the left, stop­ping when the bell is at chest height. (Imag­ine lift­ing a paint can from the floor and plac­ing it onto a shelf be­hind you – that’s the mo­tion.) (B). Re­turn the weight to the floor.

4 Power to the Peo­ple

SETS: 1 REPS: 12-15 Hold the bell in your right hand and ex­tend your arm over­head (A). Lower your arm while si­mul­ta­ne­ously rais­ing your right knee so that your el­bow and knee nearly touch (B). Ex­tend your knee and arm again. Com­plete all reps on that side and then switch sides and re­peat.

The weight of a kettlebell hangs a few inches be­low its han­dle, which makes it more dif­fi­cult to control. You have to work harder than if you were us­ing a dumb­bell.

The 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.

6 Curl

SETS: 1 REPS: 12-15 Hold a bell in each hand and stand with your arms at your sides (A). Curl the weights up (B) and then lower them back down.

7 Chest Press

SETS: 1 REPS: 12-15 Lie on your back on a bench with a kettlebell in each hand at chest level (A). Press the weights over your chest (B) and then lower back down.

8 Fly

SETS: 1 REPS: 12-15 Hold the dumb­bells over your chest as you did in the press, but turn your palms to face each other (A). Lower your arms away from you so your body forms a T shape (B). Squeeze your pecs as you bring your arms back up in a hug­ging mo­tion.

9 Situp

SETS: 1 REPS: 12-15 Lie on your back on the floor with your knees bent. Hold the bell at its base just be­low chest level (A). Con­tract your abs to sit up and press the weight in front of you (but don’t lock out your el­bows) (B). Lower your­self back down.

10 Rus­sian Twist

SETS: 1 REPS: 12-15 Hold the bell as you did in the situp, ex­cept this time raise your torso so it’s 45 de­grees to the floor. Ex­tend your arms in front of you and twist to one side (A). Twist to the other side (B).

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.

Don’t let the bells touch at the top

Keep your feet on the floor

Avoid rock­ing back dur­ing the lift

Pivot with your feet

Don’t let your torso bounce

Don’t lose the arch in your back

Fo­cus your eyes in front of you

Keep your feet flat on the floor

Avoid rest­ing the bell be­side you

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