Upload
eule100
View
283
Download
3
Embed Size (px)
Citation preview
8/13/2019 Kettlebell Cardio Workout
http://slidepdf.com/reader/full/kettlebell-cardio-workout 1/4108MEN’S FITNESS
1 KETTLEBELL TWO-ARM SWINGTIME 1 minute
4 CLEAN, SQUAT AND PRESSTIME 30 seconds each arm
2 SNATCHTIME 30 seconds each arm
This is the basis formany more complexkettlebell moves,so it’s well worthgetting it right.
> Squat down,holding a kettlebellwith both hands.
> Bend at your hips,with your knees in
line with your feet and
back straight, beforesnapping your hipsforward to stand upstraight and swingthe weight up.
> Control the weightusing your core,back and shoulders,allowing the kettlebellto reach shoulder height
before reversing backto the start.
A complex movebut worth the effortbecause it’s greatfor your core, backand shoulders.
> Holding thekettlebell in one hand,
bend down and snapyour hips to swing theweight forward.
> As the weightpasses waist height,pull your shoulderback, then punch yourarm upward when
it reaches shoulderheight.
> Catch thekettlebell on yourforearm once yourarm is fully extended.
A classic kettlebellmove that works everymuscle in your body.
> Bring the kettlebellto shoulder height andwrap it around yourhand so it rests on your
biceps and forearm,with your elbow restingon your ribcage – knownas the “rack position”.
> Drop downinto a deep squat,remembering tokeep your kneesover your toes andyour back neutral.
> Drive up throughyour heels, breathingout on the way up andpressing the weightabove your head untilyour arm is straight.
Get fit fast and burn fat with this high-intensity cardio session.
H O W T O
D O I T
Comp le te t he fo l lo w
ing mo ves
in order for t he des ign a ted
per iod o f t ime. A f ter t he l as t
mo ve, res t for be t w
een
9 0 seconds and t wo
m in u tes
be fore s t ar t ing ag a in.
Do fi ve to s i x ro und
s.
Kettlebellcardio workout
8/13/2019 Kettlebell Cardio Workout
http://slidepdf.com/reader/full/kettlebell-cardio-workout 2/4MEN’S FITNESS109
3 KETTLEBELL ONE-ARM SWINGTIME 30 seconds each arm
5 KETTLEBELL ALTERNATING ARM SWINGTIME 1 minute
A tougher version of the firstmove in this workout, the single-arm swing is the starting pointfor cleans, snatches and a hostof other one-arm moves.
> Bend your knees, keep yourback straight and snap your hips.
> Bring the weight to no higherthan chest height.
This is the same as a one-arm swing, except that youswap hands at the top ofthe full swing. It requires
good co-ordination tochange hands smoothly.
> Bend your knees, keepyour back straight andsnap your hips stronglyto generate power.
8/13/2019 Kettlebell Cardio Workout
http://slidepdf.com/reader/full/kettlebell-cardio-workout 3/4110MEN’S FITNESS
1 TURKISH GET-UPREPS 5 each side
3 DOUBLE FRONT SQUATREPS 10
This works your entire body,builds functional strengthand looks cool into thebargain. Start on the floorwith one knee bent and onearm straight up.
> Sit up, always keeping thekettlebell arm fully extended.> Lift your hips off the floorand bring your straight leg backbeneath you, then move in alunge position before standingstraight up.> Reverse back to the start.
This will build bigger and strongerlegs and glutes, while keeping theweight stable also taxes your core.
> With feet apart, hold twokettlebells under your chin withpalms facing each other.
> Keeping a natural arch in yourback and core braced, squat downuntil thighs are parallel to thefloor, before standing back up.
Build strength and stamina all over with this total-body kettlebell session.
Kettlebellstrength workout
This is a great move to build yourbiceps and back muscles, but it alsorequires superb core strength tokeep your body stable.
> Assume a push-up position butwith your hands holding the kettlebells.
> Leading with your elbow, pullone of the weights up until it reachesyour ribcage.
> Reverse back to the start andswap sides.
A
B
C
2 RENEGADE ROW
REPS 10 each side
H O W T O
D O I T Complete the f ollow ing mov es in or der f or the designated per iod of time. Af ter the last mov e, r est f or betw een 90 sec onds and tw o minutes bef or e star ting again. Do fiv e to six r ounds.
8/13/2019 Kettlebell Cardio Workout
http://slidepdf.com/reader/full/kettlebell-cardio-workout 4/4112MEN’S FITNESS
5 TACTICAL LUNGEREPS 5 each side
A tactical lunge requires good upper-body stability and co-ordination.
> Stand with a kettlebell in one hand.
> Take a big lunge backwardsand lower until both knees are bentat right-angles.
> Pass the weight from onehand to the other under thethigh, then lunge back tothe start position.
4 DOUBLE MILITARY PRESSREPS 10 Using two kettlebells
makes this move tough,but doing it correctlybuilds strong, stableshoulders and core.
> Stand with feettogether (to force yourcore to work hard) andhold the weights underyour chin with palmsfacing each other.
> Press them straightabove your head, thenlower slowly back tothe start.
> Remember to braceyour abs and squeezeyour glutes to helpsupport your back.
Kettlebellstrength workout