KETTLEBELLS ARE A great way to stay in shape and a great workout can be devised using even the lightest weight.
Lidl recently had their range on sale for as little as €4.99 (2kg) and you could do a lot worse than trying this routine using just that.
Yes, you can probably lift them with a finger but can you complete this simple circuit without taking a rest?
The weight of the kettlebell is entirely up to you – so feel free to grab hold of the 5 or 10kg weight.
Exercise 1
Muscles targeted: Legs, biceps, triceps, obliques, and shoulders.
Stand shoulder-width apart, holding the kettlebell in your right hand.
Now, squat down, keeping your knees over your ankles and bring the kettlebell to the floor outside your right foot.
Hold at the lowest point for a second before returning to a standing position and bring the kettlebell across your body and raise it as high as you can reach – diagonally across your body. Do 20 reps either side.
Exercise 2
Muscles worked: Biceps, triceps, core.
Get into a press-up position with the kettlebell in your right hand. Keep your hips raised and your core muscles engaged.
Now, flex your elbow and bring the kettlebell into your waist for a total of 20 times either side.
Exercise 3
Muscles worked: Core and shoulders.
For a great core exercise, lie on the floor and take the kettlebell in your right hand, raising it perpendicular to the floor by extending your arm fully.
Now, using your core muscles, bring yourself into a seated position and extend the kettlebell to the ceiling in the same movement.
Do NOT use your left hand for leverage – concentrate on using the core muscles at all times. If you are unable to lift yourself off the floor, use your free hand to support you.
Repeat 20 times either side.
Exercise 4
Muscles worked: Core
For an easier core exercise, grab the kettlebell with both hands and hold it in front of you with your arms flexed at 90 degrees.
Now, with your feet planted firmly on the floor and your core muscles fully engaged, pivot your upper body from side to side for 60 seconds.
Exercise 5
Muscles worked: Glutes
Lie on the floor, feet shoulder-width apart and one hand flat on the ground for support. The other hand holds the kettlebell.
Now, squeeze your glutes and lift your hips towards the ceiling. This is a glute bridge.
Next, just raise the kettlebell to the ceiling, hold when your arm is fully extended and return to starting position.
To make the exercise harder, extend one leg (the opposite side to the one holding the kettlebell). For example, if you’re lifting with your left hand, extend your right leg. Repeat 20 times each side.
Exercise 6
Muscles worked: Core
Lying on the floor and bring both legs up until they’re perpendicular to the floor. Now, grab the kettlebell with both hands and rest it in on your chest.
Next, you simply reach upwards and bring the kettlebell as close to your feet as possible. Return to the starting position. Repeat 20 times.
Exercise 7
Muscles worked: Core
The final exercise is another one to target the core. Lying on the floor, bring the kettlebell overhead with a slight bend in the elbow and your knees in a table-top position – flexed at the knees.
Now, keeping your core tight, perform a crunch where you bring the kettlebell up and over your head to touch the knees, before returning to the starting position.
Perform 30 crunches to complete the workout.
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