Kettlebells can be … intimidating. I mean, they look like wrecking balls with handles attached. But it turns out, you don’t have to be a bodybuilder to use one. And swinging one of these things around (with controlled movements and good form) can pay off BIG. According to Livestrong, a kettlebell’s uncentered weight makes it perfect for aerobic exercises, like swings and thrusts. This’ll give you a wide range of motion. Plus, you can burn a TON of calories using a kettlebell. Like, 400 calories in 20 minutes. Count us in.
For this week’s workout, I want you to challenge yourself to make it through this full-body workout ladder using only one kettlebell. If you’re feeling particularly ambitious, grab a friend and challenge them to a workout race to see who comes away the winner.
You’ll start with 20 reps of each exercise listed below, with everything being single count (so every time you do the exercise on one side, it counts as a rep), then drop down to 18 reps, then 16 reps, and so on down the ladder until you finish with just two reps of each exercise.
Ready? Okay, go! Read more »
This workout — one of my favorites, actually — is a quick but powerful workout that challenges your strength, cardio and ability to keep moving, even when things get tough. Start with 10 reps of each exercise, then do a quick burst of cardio, then do nine reps of each and get back to cardio, and so on. You’ll decrease your reps by one each round until you finish with one rep of each exercise and one final sprint. In the end, you’ll have done 55 reps of the exercises listed. Good luck!
This workout is going to make you feel the burn all over, alternating between challenging your upper body and your lower body with a kettlebell, a resistance band and your body weight. Here’s the plan: You’ll do two lower-body exercises, and then two upper-body exercises, repeating this pattern throughout the circuit. Then, we’ll end it all with some planks and some wall squats. Your goal is to complete the circuit all the way through three times. You got this!
This workout consists of three different circuits, each composed of four different exercises. Your objective? To complete each circuit four times as quickly as you can.
For each circuit you’ll need a different piece of equipment: a bosu ball, a jump rope and a kettlebell. (If you don’t have a kettlebell, you can simply sub in a weight.) And with all these switch-ups, it’s pretty hard to get bored.
Okay, you ready? Go!
For this workout, you just need one thing: A kettlebell. You may even want a few kettlebells if you plan on varying your kettlebell weights throughout the workout. Here’s what the workout looks like: You’re going to alternate between 20 and 10 reps of various exercises to complete a circuit of nine exercises, all done holding the kettlebell. Your goal? To make it through the full circuit four times.
If you don’t have a kettlebell lying around, you can totally substitute with weights. And if you don’t know how to do kettlebell swings, just do squats instead. Now that all those housekeeping notes are out of the way, happy sweating! Read more »
• You are about to do so much cringing. A new study examined bacteria samples from gym equipment at large fitness chains around the country and spoiler alert: Gym equipment is covered in bacteria. And the most digusting of all? Free weights, with 362 times more bacteria than a toilet seat. BRB, going to wash my hands forever. [Women’s Health] Read more »
• It has come to my attention (thanks for keeping me hip, Pinterest) that people are trading in their store-bought baguettes for something called cloud bread, a make-at-home, grain-free bread replacement made with eggs and cream cheese, among other ingredients. It sounds … weird. But if the hype is to be believed, it makes a worthy low-carb bread substitute for folks following grain-free diets. [Women’s Health] Read more »
For this week’s workout, you’ll need a kettlebell and a physioball. (Can you tell this week’s workout is going to be a toughie?) For the kettlebell circuit, you’re going to start by doing 20 reps of each exercise, then do 16, then 12 and, lastly, eight reps of each exercise. Then, you’ll move on to the physioball circuit where you’ll do the same number of reps, but different exercises. Once you knock all four rounds of the physioball circuit out, you’re done! Got it? Good luck, friends!
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