Enhance your balance and whole-body strength with an eight-exercise routine from this trainer, requiring merely a kettlebell.
In the spirit of Black Friday deals, we've got an exciting offer for fitness enthusiasts: a comprehensive, full-body kettlebell workout designed by Jordan Fernandez, a strength and conditioning coach at Trainer Academy. This workout, requiring just one kettlebell, can be done at home and takes less than 30 minutes.
Kettlebell workouts are renowned for their efficiency, thanks to compound exercises that burn more calories and offer a more time-effective workout compared to isolation movements. These exercises provide an additional challenge for coordination, balance, and functional strength, setting them apart from traditional weights.
Jordan's workout is split into three parts: a warm-up, a bodyweight circuit, and a kettlebell circuit.
Warm-up
Start with a dynamic warm-up consisting of jumping jacks, arm circles, and high knees, each performed for 30 seconds, three times. These exercises help prepare your body for the intense workout ahead.
Bodyweight Circuit
The bodyweight circuit includes push-ups, glute bridges, triceps dips, and reverse lunges, each performed for the specified number of sets and reps. This circuit targets multiple muscle groups, providing a broad range of movements and reducing workout monotony.
Kettlebell Circuit
The kettlebell circuit includes four exercises: kettlebell goblet squats, kettlebell swings, kettlebell single-arm rows, and kettlebell Russian twists. Each exercise is performed for the specified number of sets and reps.
- Kettlebell goblet squats: 3 sets and 12 reps
- Kettlebell swings: 3 sets and 15 reps
- Kettlebell single-arm rows: 3 sets and 10 reps on each arm
- Kettlebell Russian twists: 3 sets and 10 taps on each side
Equipment and Pricing
If you're looking to buy your first kettlebell, a 12lb kettlebell from Tru Grit is currently less than half-price in the Black Friday sales on Amazon. If you can't decide on a kettlebell weight, the adjustable Bowflex SelectTech 840 Kettlebell has eight weight settings from 8lb to 40lb and is currently $30 cheaper as part of the Black Friday weights sales.
For those interested in purchasing one or two kettlebells (a lighter and heavier one) for home, this can provide a multitude of exercise options without needing a full gym setup. The price development of the Tru Grit Fitness Iron Kettlebell has generally shown a moderate increase, reflecting rising material and production costs, with occasional promotions leading to temporary price drops.
Kettlebell exercises require strong core engagement for stability, which can improve posture and assist with some forms of low back exercises. Incorporating both bodyweight moves and kettlebell exercises into your workout routine can offer a well-rounded fitness regimen, ensuring a varied and effective workout every time.
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