BeWOW: How to Shred with Kettlebells

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This week, we’re using a kettlebell. Just one kettlebell. Don’t be intimidated!

If you don’t have a kettlebell at home or if you don’t have access to one, I would suggest going out and buying one. It’s a great piece of equipment to have in your repertoire. If you do have some bells, pick a weight that you can do a lot of different exercises with and a moderate amount of reps.

For the workout, you’re going to do a circuit of five different kettlebell exercises five times through as fast as you can, while maintaining good form. Good luck!

BeWOW: Killer Kettlebell Circuit

Instructions: Repeat the circuit below five times through. 

50 swings
40 ab twists
30 plank row on a bench (15 reps on each side)
20 tactical lunges
10 burpees with high pull

Explanation of exercises
*Click the links below for video how-tos.

Kettlebell swings: Standing with feet about hip-width apart, hold a kettlebell in front of you both both hands. Bend your knees into a squat, swinging the kettlebell back through your legs as you drop down and forward to about shoulder height as you stand. Repeat in a fluid motion.

Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and, holding the kettlebell in both hands, use your abs to twist side to side.

Plank row on a bench: With hands on a bench and toes on the floor, put your body in plank position with a kettlebell on the bench in front of you. Holding your body steady with your left arm, pick up the kettlebell with your right hand, let your right arm fully extend (hang), then pull it back, elbow reaching to the ceiling, for a row. Return it to the starting position and repeat. Do half of the reps with your right arm, and half with your left.

Tactical lunges: Stand with feet hip width apart, kettlebell in your right hand. Step back with your right leg and drop into a reverse lunge. Pass the kettlebell through to your left hand underneath the bent left knee. Return to standing position, then repeat on the other side. The motion looks like dribbling a basketball through your legs.

Burpees with high pull: Stand with feet hip width apart, with a kettlebell on the floor just in front of you. Do a burpee (put hands on the floor, jump your feet back into a plank, then return to standing). As you stand back up, grab the kettlebell by the handle with both hands. Pull it up to your chin, elbows out. Return it to the floor and repeat.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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