Tuesday, March 29, 2011

ring my kettlebell

photo source
I started using kettlebells a couple months ago, and I actually really enjoy the workout. It works out the majority of muscles in my body and burns loads of calories. What's bad about that? 

Sometimes it gets a little tedious doing the same motions over and over again, which is why I am always glad to stumble upon a new workout to try. This month's issue of SHAPE magazine had exactly what I wanted. Vanessa Hudgens looks amazing on the cover. Will you look at those abs?! Thankfully she shares her secret in the mag...a kettlebell routine.

The Plan: Three times a week, do 1 set of each move in order without resting. Repeat once or twice. You will need 12- to 24-pound kettlebells or dumbbells (they should feel very heavy).



The Farmer and High-Low Carry

A Stand holding a kettlebell in each hand at your sides, palms facing thighs. Walk forward at a moderate pace for 2 minutes.
B Next, keep left arm extended at side and raise right arm straight overhead, palm facing in front of you. Walk forward at a moderate pace for 1 minute, then switch arms and repeat.

 

Goblet Squat



A Hold the sides of a kettlebell handle with both hands in front of chest, elbows bent and palms facing each other. Stand with feet slightly wider than shoulders, toes pointing out and knees slightly bent.
B
Squat until thighs are parallel to the ground and elbows touch legs (only go as low as you're comfortable with), rise up and repeat. Do 15 to 20 reps.


Push-Press

A Hold a kettlebell in right hand in front of right shoulder, palm facing body, and stand with feet shoulder-width apart, left arm at side.
B Bend knees, then quickly straighten legs and press weight overhead, rotating palm forward. Return to starting position; repeat. Do 15 to 20 reps; switch sides to complete set.


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