If you’ve been working with dumbbells and aren’t seeing weight loss results as fast as you’d like, or if you’re just looking for a variety in your muscle-toning regime, you might want to try incorporating a kettlebell into some of your workouts. Unlike dumbbells, with kettlebells the weight sits right below the handle rather than on either side, and that uneven distribution means more of your muscles will have to get in on the action in order to counteract the kettlebell’s momentum. Go from move to move rapidly, leaving only 60 seconds or so between exercises. One caveat before doing this workout, however: when working with kettlebells, correct form is paramount. Movements should be controlled and smooth rather than jerky and strenuous. Start with a lighter kettlebell and concentrate on doing moves correctly, then increase the weight as you feel more and more comfortable.
Start with a kettlebell grasped in both hands, feet shoulder-width apart, and in a squatting position so thighs are almost parallel with the floor. Knees shouldn’t extend past your toes. Stand up and swing the kettlebell forward and up to your shoulders, then squat as it returns and allow it to swing between your legs. Repeat 10 to 20 times.
Stand with feet apart and in line with hips, then hold a kettle ball in both hands so ball is above your hands. Keep your elbows tucked in and close to your body and your back straight as you squat down, thrusting your hips behind you, until your legs form a 90-degree angle. Return to starting position and repeat 10 to 20 times.
Stand with feet a little wider apart than your hips and hold the kettlebell in your left hand. Raise your left arm directly over your shoulder, then rotate your chest down and to the right, touching your right arm to your right foot as you look up at the kettlebell. Return to start and repeat 5 or 10 times, then switch to the other side.
Stand with feet shoulder-width apart and with arms in front of you, holding a kettle ball in both hands. Let go with your left hand and reach out and behind you, passing the kettlebell from your right hand to your left behind your back. Come back to the front and repeat five times, then do five more times in the other direction.