Kettlebell workouts tick all the boxes: they build strength, agility, endurance, mobility and coordination with just one weight. Also some meditation with the pot balancing up and down. To get you started, Trainer Dylan Richards gives you a short, intense, all kettlebell workout in less than ten minutes.
“The great thing about the kettlebell is that we work a lot of other muscles in a short amount of time,” says Richard. “Besides, you’re also practicing your coordination skills.”
This workout contains a number of exercises for the pot, so Richards recommends “trying each part individually first to make sure you’re putting it all together.” So if you’re not yet familiar with voltages and currents, use the explanations below one by one before you start the timer.
“Finally, don’t forget to breathe during exercise. Sometimes you focus too much and forget,” says Richards as a final piece of advice.
So let us take the cauldron and go to her.
Set the timer for intervals of 40 seconds on and 20 seconds off for 10 minutes. Complete 40 seconds on one side, 20 to rest, 40 seconds on the other side, and another 20 to recover. Repeat until you have completed five rounds on each side.
One-armed squat x 2
Begin in a pot on the floor, slightly in front of you between your legs, and stand with your legs wide apart. Move the dumbbell to the front position. To do this, lie down on the pot plate (palm next to you). The scapula should be directed in front of the body for the movement and the legs should be raised at the same time as the squat. When the weight reaches the height of the ribcage, bring the elbow forward so that the kettlebell moves away from the body, with the left hand (palm facing inward) and the thumb touching the throat. When you touch the front, you should immediately go down to do a squat (always keeping your chest open). For repetition, force occurs with the kick.
Kettlebell press x 2
After completing the last squat with the kettlebell, the knees are slightly bent to begin the press. Stretch your legs hard so that the weight of your extended arm is above the height of your head. The middle part of the body must be held in position to work the core and it must be controlled so that the weight falls back into the same position.
Kettlebell pull-up x 2
The last exercise begins with an inclined kettlebell after the previous exercise. Place your hips behind your feet and pivot in an arc between your legs, but above your knees. Also, keep your core firm and your head up. When the torso is parallel with the kettlebell, the hips move forward to help the hips move the weight upward. As soon as the kettlebell is at eye level, it must be moved using the handle to move it to the outside of the wrist while using the force of the arm. Finally, it is rolled back on the wrist, and the weight is returned and the swing between the legs is allowed to repeat.
Kate Neudecker Kate is a UK-based men’s health fitness blog where she provides regular workouts, training tips and nutrition guides.