For an all-in-one fitness machine, reach for the kettlebell.
Typically weighing between 9 and 105 pounds, a kettlebell is a cast-iron ball with a handle on top. Unlike dumbbells, its unique design distributes weight unevenly, “thus creating the need to counterbalance and stabilize during your workout,” says fitness trainer Erika Strimer, founder of the West Palm Beach-based program Total Movement. A kettlebell can be used to target all the major muscle groups in a short amount of time, she says, and its small size makes it portable.
“Additionally, working out with a kettlebell guarantees to get your heart pumping, which translates into aerobic and metabolic benefits,” Strimer says. “I’ve clocked anywhere between 500 and 900 calories burned during my kettlebell workouts. With rest breaks and the increase in heart rate, it’s like getting a cardio-interval workout while lifting and gaining strength.”
To get started swinging, check out this kettlebell workout from Strimer. (561-602-4774)
Start with a general warm-up. Jog, do jumping jacks, and make arm circles. Never start lifting a heavy weight without warming up your muscles. Then, here we go …
1. Kettlebell swings—40 swings total, alternating arms every 10 swings.
2. Snatch and press—as many as 12 each arm, for three sets.
3. Kettlebell swings—40 swings total, alternating arms every 10 swings.
4. One-leg squats—as many as 15 each leg, for three sets
5. Kettlebell swings—40 swings total, alternating arms every 10 swings.
6. Kettlebell one-arm rows—as many as 12 each arm, for three sets.
Now for the fun part: Do this sequence in a row without stopping:
1. 50 kettlebell swings and 10 deep squats.
2. 40 kettlebell swings and 20 deep squats.
3. 30 kettlebell swings and 30 deep squats.
4. 20 kettlebell swings and 40 deep squats.
5. 10 kettlebell swings and 50 deep squats.
Then cool down, pat yourself on the back, and flex those arms.
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