What’s better than a Kettlebell? TWO Kettlebells, of course!
If you’ve been to Live Cycle Delight, odds are you have used Kettlebells. But did you know that kettlebells have been around for 350 years? They originated in Russia, and the first appearance of the word in a Russian dictionary appeared in 1704. They were originally used as counterweights to weigh out dry goods on market scales. People started throwing them around for entertainment, and they were later put to use for weight lifting. Now, here we are today!
Kettlebells are terrific for functional training, which means training so that we’ll be healthier and stronger and able to do things in our daily lives, like carry groceries up our apartment steps and play with our kids, grandkids and dogs. Kettlebells can also help get you into amazing shape.
So grab two light to medium weight kettlebells for this quick, super effective workout. If you don’t have kettlebells, use dumbells!
Perform 10 reps of each exercise all the way through. Rest 3 minutes. Repeat. If you are feeling really strong, do it a third time!
Single Leg Deadlift to Row
Standing, hold a kettlebell in each hand at your sides. Hinge forward at the waist and raise your right leg straight out in back of you. Row the Kettlebells up, then down. Do this 10 times then repeat on the other side.
Overhead Kettlebell Push
Stand with feet slightly more than hip distance apart, holding the kettlebells out to the side with bent elbows. Push them both up overhead with a slight “tap” of the bells, then lower so that arms are back at sides with a 90 degree bend in each elbow. Do this 10 times.
Standing, hold a kettlebell in each hand at your sides. Hinge forward at the waist and raise your left leg straight out in back of you. Pause, then stand back up slowly. Repeat, trying not to put weight on the foot/leg that’s rising up and down. Do this 10 times then repeat on the left side.
Standing, hold a kettlebell in each hand at your sides. Keeping the Kettlebells at your sides, lunge back with your right leg, knee grazing the ground, then stand back up again. Do this 10 times and repeat on the other side.
Alternating Bent Knee Kettlebell Row
Stand with feet hip distance apart, holding a kettlebell in each hand. Hinge forward at the waist, knees bent slightly, and row the kettlebell up with your left hand, as you are bringing it back down, row the other kettlebell up with your right hand. Continue “rowing” so that you get 10 on each side, 20 total.
Feel the burn? Awesome! Stay tuned for more great Kettlebell workouts!