Kettlebell with Cardio
FitnessSharing my kettlebell workout with you guys! This one is killer and I love that it has a cardio component so you’re still getting your heart moving while toning. I get a lot of questions about using weights in workouts. I use a 15lb kettlebell – it’s perfect because you get a great workout without a ton of equipment. All you need is 20 minutes for these five moves – do three reps of 15, and make sure you alternate sides for the front/back lunge! Can’t wait to hear what you guys think!
xx,
M
EXPLOSIVE LATERAL LUNGE
Start with your feet planted together with the kettlebell parallel to your chest. Extend your right leg out bending it over your right foot into a lunge while keeping your left leg straight. Bring your right leg back to your left and then extend both legs out into a jumping jack motion, raising the kettlebell above your head – then quickly go back to your starting position. Repeat on the other side.
LUNGE FIGURE 8
Standing in an upright position, place your kettlebell in your right hand and lunge forward with your left leg. Bring the kettlebell through the opening created by your lunge toward your opposite hand and return to an upright position. Repeat on the other side.
TOE TAPS
Place your kettlebell on the ground in front of you. With your hands behind your head, bring the ball of your right foot to tap quickly touch the edge of the kettlebell. While bringing your right foot back to the ground, quickly raise your left foot to repeat the motion. Do each rep for 30 second increments. TIP: Both feet should never be touching the ground at the same time.
FRONT BACK LUNGE
Begin in an upright position with both feet planted side by side. Hold your kettlebell in your left hand and place your right hand on your hip. Bring your left leg forward into a bend over your left foot. Then quickly bring your leg back behind you so that your right leg is bent into a lunge. Repeat 15 times before switching sides.
FULL BODY CRUNCH
Start with both feet planted side by side with your kettlebell raised above your head. Lower the kettlebell to your chest and then bring your lower your body to the ground, keeping your knees bent while extending your lower back and shoulders so your kettlebell is above your head. Then, using your core, bring to raise your shoulders and lower back up in a crunching motion until you are back in a standing position.
27 responses to “Kettlebell with Cardio”
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While I am sure this is a great workout, there is no way I can use a 15 lb weight since I have osteoporosis and have already broken my right wrist. I can barely manage an 8 lb.
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This is great, thank you so much for sharing!
Kettle bells are great for working out. These are great tips. Love that they don’t take up much space, too.
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The kettlebell is great for indoor exercise because it saves a lot of space. bob the robber
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The kettlebell is great for indoor exercise
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Begin by placing both feet firmly on the ground next to one another and raising the kettlebell above your head. Bring the kettlebell up to your chest, then bring the lower part of your body down to the ground. Keep your knees bent the whole time, and extend your lower back and shoulders so the kettlebell is above your head. The next step is to return to a standing position by crunching your abs to bring your shoulders and lower back up toward your ears. Do this until you are back in the starting position.
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Your exercise really takes a lot of energy. However, I think it will give a good effect when it affects all muscle groups throughout the body. Thanks for sharing this great exercise
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