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Full-body Kettle Bell Workout in 3 Moves

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) Grab a kettle bell and get ready for full-body toning. With these three simple moves, you can target all your major muscle groups and make the most of your time. Choose a kettle bell that is heavy enough to require moderate effort to finish a repetition range of 8 to 12 reps for each move.

Kettle Bell Dead Lift With Pull-up

This move works the hamstrings, glutes, calves, lower back, and core by combining two effective exercises in one. Begin by standing with your feet hip-width apart and a kettle bell in between your feet. Bend at the waist and squat slightly to grasp the kettle bell’s handle, keeping your back straight and core engaged. Then, squeeze your glutes and core as you stand up straight. Be careful to keep the kettle bell close to your body as you lift to prevent strain on your back.

To target the upper body too, finish the move by adding a kettle bell pull-up. Once standing, continue to squeeze the glutes and core while you use both arms to pull the kettle bell up to your chin. Do not allow your shoulders to lift up to your ears but instead bend your elbows, flaring them out to the sides. Return to the starting position to complete one rep.

To find out more or to order, click the above image or click HERE.

Turkish Getup

The Turkish Getup works your arms, shoulders, hips, core, and both sides of your legs. Begin by lying in a supine position flat on your back with your right arm extended straight up, kettle bell in hand. Keep your arm extended straight toward the ceiling for the entire move. Using your left arm, begin to sit up and keep your abs tight. Turn to your left side as you push your hips off the ground. Bending your left leg, push yourself up onto your left knee with your right foot ahead of you until you are in a half kneeling lunge position.

Stand up tall from this position and step your feet together. Lift onto the balls of your feet to finish with a calf raise. Reverse the maneuver to complete one rep, alternating sides each time.

Kettle Bell Halo with Lunge

Strengthen your arms, shoulders, chest, core, glutes, and thighs with this halo variation of the well-known lunge exercise. Start by holding the kettle bell at chest height with both hands. Tighten your core, step forward with your right foot and bend your knees into the lunge position. Hold the lunge, keeping your core and glutes engaged, while you use your arms to circle the kettle bell around your head from left to right. Reverse the circle right to left and then return to standing up straight to complete one rep. Alternate sides with each lunge.

Complete one circuit, rest for one to three minutes, and then do two more sets. Increase the weight as your strength increases. Remember to keep your core and glutes engaged during each move. Proper form will help prevent injury. Also, be sure to check with your doctor before starting any new exercise routines.

See also:

Having a Ball with a Bosu Series – Cardio Workout

Having a Ball with a Bosu Series – Glute Workout

Having a Ball with a Bosu Series – Core Workout

References:

http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift
http://www.womenshealthandfitness.com.au/fitness/workouts/1095-standing-pull-up-with-kettlebell
http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-turkish-get-up-lunge-style
https://youtu.be/Zy6bgAxPeks

Berkey Water

About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.

 

    

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