Just me, my 6kg kettle bell, and the park… combined, they give a versatile and explosive full-body workout, which builds power and burns fat! Why do kettle bells work you say? The position and thickness of the handles (hanging directly under the wrists) unevenly distributes the weight which requires more strength in the grip, & more core engagement as the weight is far more difficult to control. Dumbbells by comparison are centred and therefore balanced – kettle bells are inherently unstable; their handles protrude from one side of the sphere & act like an additional pivot point control.The ‘kettle bell swings’ keep the muscles working through the entire motion, so they work all together which avoids imbalances, and is softer on the joints / bones. So they’re great overall muscle-conditioners, & a basic 20min workout can burn up to 270 calories. They were also Gerard Butler’s secret weapon for strength and tone in the movie 300 😉
Here’s my circuit: Do 3 sets for…
CIRCUIT: Do 3 sets for each exercise listed below (10-12 reps per set), without breaks between exercises. The focus of this is on Legs, shoulders & abs.
One/both hands – ketlle bell swing
Lunge + oblique twist
Push up + one arm row
7) Tricep dips: Added the classic tricep dip for fun. Straight legs, shoulders back and let’s go 20 in total! Targets: triceps
8) ‘Runners’: It’s cold outside, to keep warm alternate bend one leg in under you and change!