6 Kettlebell Workout Routines

By , SparkPeople Blogger
Just like fashion trends come and go, same can be said about workout trends. Hundreds of years ago Russian bodybuilders were using cannonball-like equipment for strength training. Little did they know then that their workouts would be turned into classes in gyms across the globe 300 years later. The reason kettlebell workouts are so popular is they provide strength training, cardio, balance and flexibility all in one short workout.

In the January 2011 issue of Fitness magazine, John Porcari, PhD, an exercise researcher at the University of Wisconsin-La Crosse, stated that "an intense 20-minute workout with kettlebells burned on average, an astonishing 400 calories, or 20 calories a minute."

If you have never used kettlebells, you may want to check with your local gym or Y to see if they offer classes for beginners led by a certified kettlebell instructor as form and technique are very important when doing this type of workout routine. Poor form and technique can lead to injury and you may not get the results you expect.

One of the biggest advantage with kettlebell workouts is they tend to target all the major muscle groups during a workout which is why I have included workout routines in place of individual exercises for this week's fitness round-up.

Here is a link to a video demonstration on how to do the 2-Hand Swing led by SparkPeople member Zorbs13, an Agatsu-certified kettlebell instructor. Not only does she demonstrate proper form, but she demonstrates proper breathing during the exercise.

Kettlebell for Beginners

Kettlebell for Beginners: Core Warm-Up


Kettlebell for Beginners: Great Legs Workout

Kettlebell for Beginners: Strength-Building Moves


7 Calorie-Torching Kettlebell Moves

Kettlebell for Beginners: Combinations & Cool-downs

Have you ever used kettlebells or taken a class using them? Would this be a workout routine you would like to incorporate into your current exercise regimine?

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Comments

AJB121299 3/30/2018
Nice Report
MBPP50 9/11/2017
Awesome workouts Report
PATRICIA-CR 9/10/2017
Great ones! Report
RO2BENT 9/10/2017
Good Report
JVANAM 8/29/2017
Whenever you are asked if you can do a job,
tell 'em, Certainly I Can. -
and get busy and find out how to do it.
- Theodore Roosevelt Report
It's another fad, not a necessity, try before you buy...otherwise you will have more stuff to store during those times when you are not on plan. Report
This looks like an old article so this may have already been addressed but what is the advantage of kettleballs over ordinary dumbells? I've never tried them but I have hoised around hand weights and it seems to me like the same thing just a different shape and "fun" colors. Report
As I have already have several sets of dumbbells, its very doubtful I would want to switch. Not to mention I don't think they are any better. Report
I love kettlebells!

A couple of good resources are: Tracy Reifkind's book ('The Swing') and videos (targeted to women, but good info for anyone) and 'Kettlebell Simple and Sinister' by Pavel, the former Soviet Special Forces physical training instructor. He's really the guy who created the foundation for Kettlebell here in the U.S. He currently works as an advisor to U.S. military and law enforcement units.His book, believe it or not, is focused on only TWO exercises, but that's enough. Lots of good illustrations for form, etc. Report
So... what about us folks who live in what amounts to boonies that has no gym and no specialist trainers to speak of? What are our options if we want to give kettlebells a try? Report
NJC8985
I love kettlebells as part of my routine. I unfortunately haven't been able to enjoy the workouts in the same way due to my new hours with my job, but for the new year I am looking at my schedule again and am looking to make it work. The classes return next week. What I enjoy the most about KBs is seeing the results when I can up the KB and stick with the workout. Looking forward to getting back to it Report
I love kettlebell training and circuit training because you get both aerobic exercise and the strength and toning benefits. Mountain climbers, kettlebell swings, deadlifts, lunges, squats, clean and press, donkey kicks, upright rows, standing punches, side lunges, step ups Report
RICHARDS_MALLU
Adore the workouts. Those burpees are hard alone without kettlebells..lol You rocked it!
For More info please check my video :
https:// www.youtube.com/watch?v=PAO_WkDutpo
Report
STEVECARVE

I found kettlebells a much simpler, and more efficient solution for reducing my weight.

-----------------
http://www.offyaglutes.com.au / Report
HEBAAHH
In fact there are two ways are guaranteed and proven by a lot of people
If you are looking for a permanent weight loss Search , then it is best achieved through a long period of time. But when a special occasion calls for a rapid fat loss, then make sure you safely and efficiently as possible, There is no magic formula for weight loss. You must eat fewer calories than you burn. Just how many calories you burn daily depends on factors such as your body size and how physically active you are.

If you have to lose weight, it's important to do so slowly. Aim for losing no more than pound to 2 pounds a week. One pound equals 3,500 calories. So, to lose 1 pound a week, you need to eat 500 calories a day less or burn 500 calories a day more than you usually do.

Try starting with a weight loss of 10 percent of your current body weight over 6 months. This is the healthiest way to lose weight and importantly it offers the best chance of long term success.

The DASH eating plan is a healthy plan and can be made lower in calories for those who need to lose weight. do it with our top tips:

The high intensity exercise
Rest periods during training can sometimes be useful , especially when it comes to upping strength, but to lose weight , high-intensity hold the meeting by reducing rest periods is a good idea. Not get us wrong , you still need one or the other group, while maintaining the high heart rate is important , so keep a break of 10 to 30 seconds, or better yet, use a top .

Use exercises
With exercises that are several muscle groups at once , such as the deadlift , or press on you better than a year as the biceps curl in burning fat before that . Upon only one This is because they recruit more muscle mass increase metabolism of the body , even at rest .

Cut out refined carbohydrates
Carbohydrates and starchy foods that have little or no fiber - such as pasta, rice and potatoes - do nothing but sabotage your weight loss goals , not to mention your health. You create a massive increase in their blood sugar levels , causing the body to release insulin - a hormone that shuts down fat burning and promotes fat storage. Workout Routines For Women - Full Body Licious Curvalicious review - Flavia Del Monte's
https:// www.youtube.com/watch?v=-_Cr4JGqcHs

Get enough sleep
Sleep is important for several reasons , but especially when it comes to staying in shape . Without that your body is greatly put under stress, and unfortunately the stress hormone cortisol is also bad news for fat loss . The fat storage particularly problematic promotes in this area - it could also be the reason that it is particularly difficult to change belly fat .
And the second method
I've never been a huge fan of these "lose weight quickly" type articles. The problem with most of the methods is that, most people end up putting the weight straight back on.

If you want to lose weight permanently, then visit: https:// www.youtube.com/watch?v=lqrV5iSrKTo
. Thanks to the great diet plans and workout routines, I'm currently in the best shape of my life and look great. Furthermore, the weight is staying off!

However, remember there are no shortcuts or magical secrets to a great body - it's simply a result of hard-work and not giving up! Report
When I go to Zorb13's Blog for the demonstrating the 2-hand swing with kettlebells there isn't a video. Lots of comments regarding the video but no video...that I can see. I would love to see this. I just bought Kettlebell's but read that you have to be careful and practice. Report
STEVECARVE
Kettlebell training has gained lot of popularity. It is quite a good source of strength training. We are introducing kettlebell training in our gym. Here is our website:
www.offyaglutes.com.au/#!programs/c
1gkh
Report
MARKBOND
Beefcake3D is a great kettlebell & dumbbell workout / exercise / fitness app for tablets.

For Android: play.google.com/store/apps/details?
id=com.kickjazz.beefcake3d

For iPad: itunes.apple.com/us/app/beefcake3d/
id778897281?ls=1&mt=8

Website: www.beefcake3d.com Report
I've had a kettlebell for alittle while now, and have just begun training with "Live Fit" and I'm really excited about it. It's a whole new experience for me! Report
Kettlebells are awesome!! It is the class I don't want to miss! Report
I can't lie that Prevention Magazine is one that I have to try. I love my kettlebells, and have the butt kicking Kettleworks videos. I love how kettlebell workouts are usually combination so you can get a good workout in a little bit of time. Report
I love kettle bells. Report
My local recreation centre is offering an intro to kettlebells class in the fall. I think I'll be signing up. I'm hoping my dad and my husband will join me, too. They never sign up for classes with me because most fitness classes are all-women (even though they are officially co-ed, it seems only women sign up). Report
ANNROMICK
This is for comment #50. Checkout dragondoor.com they sell kettlebells, videos and books. Report
ANNROMICK
I used to use kettlebells with a group of people from my job before they were that popular in the states. It definitely is a workout, I found it very hard to do on my own, helped me to do it with others. Report
IGOTFATFAT
I am totally in agreement with comment 63. I am not sure I want this. Besides I have done regular weights ,problem is , when you don't continue the muscle falls to the ground. Report
the fit sugar link is now broken Report
the fit sugar link is now broken Report
i love kettlebells. Report
I have two kettlebells that I have used sparingly. I am now encouraged to use them more after viewing some of the videos and reading the article. Report
I want to check and see if my gym offers instruction on how to use kettle bells and give this a try. Report
I sure will try it! Report
Kettle balls are fun i agree Report
I love working out with my kettlebell. I need to get a heavier one. Report
DARDAR92
I tried Beth Chamberlain's (yes the soap opera star) and her trainer Anthony's DVD and it's fantastic! Almost killed me at the beginning, but now it's fun! Report
I had dismissed kettlebell workouts once, but now I'm ready to give it a shot. I have a Jillian Michaels CD collecting dust that teaches you which ones to use (for you) and how before dumping you into a routine. Now I can't wait to go try it, thanks! Report
I love K-bells. IzzyBarish on Youtube has great instruction, as does Steve Cotter, who is a world champ. Report
This sounds like it is a great core tool
1 I look forward to trying one and will make sure to get proper instruction on form prior to actually swinging one!! Thanks, Hugz, Sharon Report
Please don't use Bob Harper videos unless your kettlebell is less than 8 pounds. He's not a certified kettlebell instructor and does not properly instruct in the performance of the swing. There are many FREE videos on youtube taught by qualified instructors. Also, there are certified instructors on the SparkPeople boards who are great resources for questions. Report
DEFINITELY use one bell, not terribly heavy, to begin with, and start with a simple swing, focusing on a smooth rocking motion. Don't try to be too aerobic and work off too many calories with two heavy bells at once. These are not to be taken lightly... they can easily cause back, wrist, hand and neck injuries in nearly anyone. My husband was #1 US champion for years and retired from the sport last year due to an injury. He has multiple discs fused and some messed up knuckles, as do many of gireviks. That said, at 67, he also still looks incredibly fine. Report
PLAINJANE41
These may have saved my life- my sanity at the very least. I'm 71, approx 100#, completely out of shape, with some serious medical problems. In Sept. I decided I had to change my life around NOW. I found DragonDoor on the internet and was intrigued by kettlebells. They certify trainers (RKC) and have a list (geographic) of people certified as instructors. I found a couple in my Phoenix area, but if you have to travel a bit, do it at least for a few lessons to learn the proper form.
My first session had me exhausted in 10 minutes, which left me with 50 minutes positive that I was completely insane for trying this. I literally collapsed in the parking lot on my way to the car. I postponed the next 2 weeks, but I didn't cancel the rest of the sessions, for which I will forever be thankful, because now (8 months later) I am rejuvenated. My first session had me using a 5# KB which exhausted me. The next time I was using 2- 10# and I haven't looked back since. After 6 lessons I was using a 44# for deadlifts and swings and able to do 10-12 reps without a problem, which is almost half of what I weigh. These workouts have improved my posture (I'm an inch taller than when I started), my strength, my body fat composition (5" off my waist) and , best of all, my outlook on life. I expect to be singing KB's praises until the day that I die.
P.S. For Christmas my daughters each got a set of kettlebells and 5 sessions with my PT. Report
I'd say you could get the same kind of calorie-burning effect by doing martial art exercises with weapons like I've done for many years. A baseball bat is one of the best and something most people have. Using it on a bag or dummy is good but if you don't have one just swinging it in the air is fine. The key to a good workout is to practice strikes as hard and fast as you can; velocity is your resistance: you always try to go faster. The leverage and weight of a baseball bat provide good resistance when you do that. Report
I hate to exercise. I am not good at doing anything. To find out that I love kettlebells and I can do some of the routines is totally amazing! Report
LAISLADEINEZ
I've heard horror stories about Kettlebell workouts so I'm going to clear of them for now until I've gained strength through the use of dumbbells and barbells. Someone mentioned using a Bob Harper video for kettlebells and that it was too advanced. I can't handle Bob Harper. Some people love him but this one video left my lower back aching for days. I don't trust that guy :/ Report
I'm HUGE on LiveFitRevolution.org (free, not a commercial enterprise). The film in-gym workouts and share them online. You have to register for access but it's totally free and they've never spammed me in over a year. They're committed to making the world healthier. Big fan! Report
I bought kettlebells about four years ago along with a DVD...it is an INTENSE workout, not for the weary or the weak! But a great workout. You must pay attention to form or you might injure yourself...that being said, in the past couple of years I have gotten so out of shape so I quit using them. I am about ready to try again! Report
I requested a set of kettlebells for Mother's Day. I had ordered 2 exercise Dvds 3 weeks prior. The day I used my bells; I was sore for 3 days and could barely walk. I could feel all my targeted muscle group from my kettlebell workout. It's another one of my best Mother's Day gift. Report
I have used them a little--I'd love to find a class but haven't been able to find one taught by anyone certified and I'm nervous about taking a class from someone who is NOT certified. They are amazing. Report
I started taking a class a few months ago and it is truly the only class where I feel completely sore from head to toe the next day. It is amazing! I have really weak hips and poor balance, so the KB class has been incredibly beneficial for me. I didn't realize it burned so many calories! BONUS!!! Report
I really wanted to try this but I can't because the video isn't available! I waited about 15 minutes for it load up only to be told I wouldn't. I waste WAY too much time sittin' on my butt WAITING for things suggested to load up only to be shot down! Really makes me want to work out! NOT! Nice try SP! Try again though!!! Report
 
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