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Strength

Kettlebell Workout

Overview

Kettlebells-cannonball-like weights with thick handles-were the weapon of choice for Russian lifters more than a century ago. They're just now getting their due in United State of America. The weights offer all the benefits of dumbbell training, plus a few more. The super-thick handles challenge your grip, and the position of the weight in relation to the handle works your core extra hard.

Best of all, kettlebells are versatile. They're ideal for explosive exercises that work major muscles, burn body fat, and build power, but they also add a new dimension to classic moves like chest presses and flyes. And you don't need a wall-length rack of them to get a great workout. One pair will suffice for this routine. Use them regularly and you'll see the body you've always wanted.

How to do this Workout

Perform the following workout 2-3 times per week. Make sure that you never perform these exercises on back-to-back days.

Perform the exercises as a circuit, completing one set for each, one after the other.

Rest as needed between sets. If you're new to kettlebell training, complete two circuits. If you're more experienced, do 3-5 circuits.

After you complete one round of the circuit, rest for 2 minutes and then complete again.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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