Kettlebells

Blast your abs, balance your strength, and boost total-body power and stability by training one limb at a time. All you have to do is grab two kettle bells and do these exercises in the order shown. Rest 60 seconds between east set and 2 minutes between exercises.

 

Single Arm Front Squat

4 sets

6 reps per side

Grab a kettlebell in your right hand and rack it (elbow tucked, weight in front of shoulder, palm in). Stand with your feet shoulder-width apart and hold your left arm straight out in front of you. Push your hips back and lower your body as far as you can. Pause, and return to the starting position. Do all your reps, switch sides, and repeat.

 

Single Arm Floor Press

4 sets

10 reps per side

Lie on your back with your knees bent and feet flat on the floor. Hold a kettlebell above your chest in your left hand. Lower the kettlebell until your upper arm touches the floor. Pause, and press the weight back up to the starting position without letting your right hip rise up. Do all you reps, switch sides and repeat.

 

Kettlebell Single Arm Swing

4 sets

10 reps per side

Set a kettlebell on the floor in front of you. Spread your feet slightly beyond shoulder width, push your hips back, and grab the handle in your right hand. Hike the bell between your legs; then thrust your hips forward as you swing the weight up to chest level. Swing it back between your legs. That’s 1 rep. do all your reps, switch sides, and repeat.

 

Batwing Row

4 sets

10 per side

with a kettlebell n each hand, bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Let the weight hang at arm’s length, palms in. row the right kettlebell to your ribs, pulling your shoulder blade back. Hold it there as you perform 10 rows with the left kettlebell. Switch sides and repeat.

 

Kneeling Single Arm Hold and Stand

4 sets

5 per side

Kneel down holding a kettlebell in your left hand above your shoulder, your left arm straight. Keeping your hips level, brace your core and swing your right foot out in front of you to assume a half-kneeling position. Stand up. Reverse the movement to return to the starting position. That’s 1 rep. do all your reps, switch sides, and repeat.

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