You've seen them in the gym, now it's time to introduce yourself to a highly versatile gym tool — the kettlebell (KB). With just 5 exercises, this workout will have you sweating and gaining strength in no time. Once you have completed one complete round, go for a second; you'll be amazed how tired (and pumped) you feel!
- Start with a 5-10-pound kettlebell. Lighter is better until you learn the proper form: safety first, beast mode second! (When you can do 20 perfect reps with the light weight you can move on to something heavier).
- Start with the foundational KB movement: the swing. Aim for 10 reps, making sure you engage your abs and keep the swing level with your shoulders.
- Start in a squat for the next move, and slowly begin to weave the KB through your legs in a figure 8, passing it from front to back with alternating hands. Do 10 reps before standing back up.
- Windmills are the next move, perfect for working your side body. Keep the KB overhead with one arm, slowly lowering the other arm along yours side. Do 10 reps each side.
- Fire up your core with halos next — imagine you are wrapping your head with toilet paper, keeping the elbows aloft and not dropping the weight on your head for 10 reps. Switch direction for 10 more reps.
- Finish with a controlled orbit move. Stand up straight and move the KB around your midsection in a controlled oval, passing the weight from hand to hand as you cross sides. Keep the abs engaged for all 10 reps. Switch directions and do 10 more reps.
