We make real performance products for
real women who get after it every day.
15 minute workout
Get in killer shape with kettle bells
This routine will earn you a balanced-and
banging'-physique.
No disrespect, dumbbells- you're great and
we heart you-but the kettle bell is kind of stealing our adoration. To be
honest, this isn't a new crush: We've always been fond of the kettle bell's
shape, which creates an uneven distribution of weight and makes basic dumbbell
exercises more challenging. But now researchers say that kettle bell training
can improve your balance and reaction time- and that seals the deal.
"When you're swinging, passing, or
flipping the bell, your body intuitively counterbalances the weight," says
Lorna Kleidman, the three- time kettle bell world champion who created this
workout. "This teaches your muscles to respond faster in other situations,
whether you're playing tennis or trying not to fall on a slippery
surface." What's more, the moves in this routine also train multiple
muscle groups at once and on every plane of motion, increasing your strength
and overall calorie burn.
Grab a kettle bell (try starting with six
to 10 pounds) and do these exercises in order, resting for 30 seconds after
each one. At the end, rest for up to a minute, then complete two more circuits.
Squat Flip
Stand with your feet slightly more than
hip-width apart and hold the kettle bell with both hands above your right
shoulder. Push your hips back and lower into a squat (a). In one motion, push
through your heels to stand while straightening your arms to raise the kettle
bell overhead (b), then squat again as you lower the weight to your left
shoulder (c). That's one rep. Do 20.
Squat
Flip
Lateral lunge and pass
Hold the kettle bell in your right hand at
shoulder height, elbow bent (a). Take a big step to the left and sit back into
a side lunge, passing the weight under your left knee and grabbing it with your
left hand (b). Release your right hand and press through your left heel to
return to standing, raising the kettle bell to your left shoulder. That's one
rep. Alternate sides for 20 reps.
Lateral
lunge and pass
Push press
Hold the kettle bell in your right hand at
shoulder height, elbow close to your body, feet hip-width apart, and knees
slightly bent (a). Keeping your core tight and back flat, straighten your legs
and press the weight overhead until your arm is straight (b). Pause, then
slowly lower back to start. That's one rep. Do 10, then switch sides and
repeat.
Push
Press
Side plank row
Get into a pushup position with your right
hand grasping the Kettle bell's handle and your feet slightly more than
hip-width apart (a). Row the kettle bell to the side of your chest while
rotating into a side plank, supporting yourself with your left arm (b). Reverse
to return to start. That's one rep. Do 10, then repeat on the other side.
Side
plank row
