A CANNONBALL WITH A HANDLE…..


If you are tight on time but still would like a workout that includes all the features of a well rounded routine, such as cardiovascular, strength, endurance and flexibility training your answer:

KETTLEBELLS.  Kettlebells are small and portable and can be used anywhere. Many times all you need is one. Kettlebells are not balanced like dumbbells so more muscles are used to stabilize the body during most movements.  Kettlebells are swung not lifted like dumbbells, making the movements more dynamic in nature and constantly challenging your balance.. You will “torch” a lot more calories than traditional weight training because you are using multiple muscle groups thus raising the heart rate.  * Word of advice, always grip it tightly and wear wristbands, as this will provide cushioning while you swing away.  There are 3 different grip positions for the kettlebell exercises, (1) the Rack Position: this is the most stable position (2) the Waiter Position and (3) the Bottoms Up Position.  As always warm up before for 10-15 minutes before. Suggested kettlebell weight for women 10-25lbs and for men 15-35.

 

Consult your physician before trying these exercises.

Here are a few exercises:
Front Squat
Kettlebell Deadlift
Russian Twist
Kettlebell Reverse Lunge and Shoulder Press
Kettlebell Swing
Kettlebell Upright Row
Turkish Getup

There are countless exercises that can be performed using kettlebells.  If your gym offers a kettlebell class, try it sometime.

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