Kettlebells are a great way to trim and tone your body right now. Here are some of our online client’s favorite exercises that has accelerated their results.
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TOP KETTLEBELL EXERCISES TO TRANSFORM YOUR BODY
Exercise 1: The Deadlift
Check out this video out here to learn how to Deadlift.
The Kettlebell Deadlift works great for clients with low back pain, but are looking to build a great body in a short amount of time.
What works best for clients is using lighter weights and higher reps with proper form. This protects your lower back and allows you to go get the results you want.
Muscles worked: hamstring, glutes, core, and all back muscles.
Watch this video and practice a few times. Let me know your thoughts after watching this video.
Complete 12-15 reps and 3 sets of this exercise at a weight you can manage. Avoid super heavyweight dring this exercise.
Note: Keeping your neck up during this movement will give you shoulder, neck, and back pain.
Exercise 2: The Kettlebell Swing
Check out how to do this exercise here and get ready to go.
The Kettlebell Swing burns a TON of calories, and according to Popsugar, this one exercise can burn up to 400 calories with 20 minutes of work. This is SUPER EXCITING.
Muscle worked: Every muscle except the toes
Repeat this as many times as you can in 30 seconds, then take a 20-second break. Repeat the movement for 3 rounds.
Exercise 3: The Kettlebell Squat
Check this video out here for a demo and start doing the exercise today.
If you want that Kim K shelf booty, toned legs, and the Michael B Jordan’s Abs, look no further. This exercise will definitely get you the look and results you want.
This exercise will get you into your bathing suit and tank top quickly.
Muscle worked: Front of your legs, back of your legs, and entire midsection.
Complete 12-15 reps in one set for 4 sets.
Exercise 4: The Kettlebell Thruster
Check out this video here to learn how to do the exercise.
The Kettlebell Thruster is the Jon Jones knockout head kick to your body fat. If you combine walking after a high-intensity workout -like this one- you can burn up to 700 calories in a day.
Muscles worked: Shoulders, triceps (back of your arms), stomach, and lower body.
If you have any kind of shoulder injury, don’t press it over your head.
Complete this for 45 seconds of work and rest for 15 seconds. If you’re in a beginner complete 3 rounds of this exercise.
Exercise 5: Kettlebell Reverse Lunges
Check out this video out to learn how to do the exercise.
Lunges will tone your entire lower body and keep your knees pain-free. This exercise will build your butt, front part of your legs (quads), and back of your legs (hamstrings).
As for men, having a set of glutes like Kim K may not be the most appealing thing for you, but exercising your legs will keep your testosterone at decent levels, which means having even better sex. So, start lunging bro.
Muscle Work: Legs, Butt, Calves
Complete 15-20 reps of this exercise in 4 sets.
Exercise 6: Kettlebell Row
Check out how to Row here .
Kettlebell Rows are one of my favorite exercises to show clients how to tone up their arms and backs.
Losing body fat will make you look taller, improve your self-confidence, and allow your clothes to feel great again.
Muscles worked: Biceps, the lower and middle part of your back.
The best rep range for toning is 12-15 reps for 3 sets.
Exercise 7: The Kettlebell Farmer’s Walk
Check out this video here and learn how to Farmer’s Walk.
The Farmer’s Walk will bring those abs out fast. This is a great exercise for our business clients who travel weekly and don’t want to interrupt their gym routine.
Muscles worked: Love handles, shoulders, legs, improves balance and coordination.
Complete 3 sets and walk 50 feet each side.
Make sure to walk slow and steady. The tempo improves coordination and allows you to feel the weight working your abs.
Here’s how to apply the exercise today:
Start doing one at least one of these exercises once a week, until you master it and combine 3 out of the 7 exercises. With great nutrition, your results will come. If you’re a beginner, working out 2-3 days a week for 30 minutes would be ideal.
If you’re more advanced, working out 5-6 days a week for 45 minutes would benefit you the most.
Do you like Free Workouts? Here a link to your free bodyweight routine, make sure to grab it. Click here .
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P.S- To learn more about how to lose your next 20 lbs, build never before see muscle, our online coaching program can be a good fit for you.
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