It is absolutely possible to get in shape with short dynamic workouts! Here is a fast and effective full body workout that can be performed anywhere using a kettle ball.
A kettle bell is a very versatile workout tool that allows you to turn any small space into your personal gym. Kettle bells can be used outdoors or in your living room. All you need is 20 minutes and a kettle bell for a fantastic fat-burning workout.
The kettle bell is designed for use in vigorous movements that require quick changes in momentum. This unique workout method activates both small and large muscle groups, providing a great overall workout. Here are 6 moves that will deliver you an awesome full body workout that will activate your core and challenge both your strength and cardiovascular system.
Here’s how to do it: Perform each exercise for 15 repetitions. Perform all exercises as a circuit, moving from exercise 1 through 6. Rest for only 15 seconds after each set. Repeat for a total of 3 sets each.
1. Kettle Ball Swing
Hold a kettle bell at your thighs with both hands. Stand with your feet a little wider than shoulder width apart.
Squat down while pushing your hips back, bend forward just enough to allow the kettle bell to pass between your legs; your arms should be straight throughout the entire movement. As you rise from the squat, begin the momentum by swinging the kettle bell straight out in front of you while thrusting your pelvis forward. Swing the kettle bell (KB) just above your head. As the swing declines, drop into your squat swinging the KB back between your legs. Repeat.
2. Crunch to Chest Press
Lie on your back on a mat. Bend your knees up and place your feet on the floor. Use each hand to grasp the KB by the side handles.
Holding the KB at your chest, slowly crunch up by lifting your shoulders off the ground. Hold the crunch position and press the KB straight up to perform a chest press. Lower the KB back to your chest and crunch down. Repeat.
3. Squat Drop and Roll
Grip the KB by each handle so that you are grasping the sides and not the center. Bend your arms to pull the ball of the KB to your chest.
Slowly drop down into a squat position. Continue holding the KB (hold it throughout the entire exercise) as you drop as low as you can to sit on the ground. Slowly roll onto your back. Crunch up and come up to your feet and then stand up. Repeat.
4. Static Lunch with Dead Row
Hold your KB in your right hand by the top handle. Extend your left leg in front of you in a lunge position, allow your right leg to extend behind you. Place your left hand on your left thigh for support.
Bend at your waist to lower your chest toward the floor (about 45 degrees) while keeping a straight, flat back. Extend your right arm toward the floor while keeping your shoulders pulled back. Pull your arm toward your waist to complete a one arm dead row. Repeat.
5. Lunge with Pass
Hold your KB in your right hand by the top handle.
Place your left leg in front of you in a lunge position, allow your right leg to extend behind you. Hold the KB at your right side with your right hand grasping the top handle. Pass the KB beneath the left leg to grasp it with your left hand. Alternate legs, repeating 15 times on each leg.
6. Squat to Burpee
Stand with your feet slightly wider than hip width apart. Hold the KB at the front of your thighs. Begin squatting down, allow the KB to touch the ground and then release it. While still in a crouching position, place your hands on the floor in front of you; thrust your legs out behind you to get into a plank position. Swiftly thrust your legs back to crouching position. Grab the KB by the handles and slowly rise back to a standing position. Repeat.
Author & Model: Christina Leidenheimer, CPT, CHLC, CPI
Wardrobe: from nike.com
Styled by: Whitney Alexandra
Photography: Bobby Lecompte