This killer kettlebell workout was created by Fitango fitness expert David Kirschen. Kirschen is one of many fitness experts at Fitango.com, a website that gives registered users action plans to reach their goals, motivational tools to help along the way and ongoing community support to make reaching those goals fun. (Don't we all like to brag a little about our fitness accomplishments?)
As with any workout, be sure to warm up for five to 10 minutes before starting the following exercises. If you've never used kettlebells before, start with the lightest kettlebell and work your way up as your fitness level increases and you become more familiar with this fitness tool.
Works legs, arms, shoulders, back and core.
Start position: Stand with your feet wider than hip-distance apart. Hold the kettlebell with both hands.
Movement: Bend your knees and swing kettlebell in between your legs, then up to just above eye-level.
Perform: 15 repetitions
Advanced: Hold the kettlebell with your right hand, your left arm out to the side as you perform the swings. Do one set, then repeat holding the kettlebell with your left hand.
Works arms, shoulders, legs, core.
Start position: Stand with your feet wider than hip-distance apart, your right hand holding the kettlebell, arm straight towards the floor.
Movement: Bend your knees slightly, swing the kettlebell down between your legs, then bend your elbow and bring it to your shoulder. Press the kettlebell straight up as you straighten your legs. Carefully bend your knees and swing the kettlebell back to start position.
Perform: 15 repetitions with each arm.
Works arms, shoulders, legs, back, and core.
Start position: Stand with your feet wider than hip-distance apart, holding the kettlebell in both hands, arms straight toward the floor.
Movement: Bend your knees as you swing the kettlebell between your legs, then up to your shoulder, and up to the ceiling in one fluid movement.
Perform: 15 repetitions
Advanced: As you get stronger and more familiar with the movement, grab the kettlebell with your right hand, left arm extended to the side, similar to the Clean. Swing the kettlebell between your legs, then up to your right shoulder and to the ceiling in one fluid movement. Repeat with left arm holding the kettlebell.
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