If your looking for a workout to give you a full body muscle toning workout with the cardio covered at the same time, a kettlebell fitness workout is a great choice. You can fit this workout into a busy schedule and get it done in 20 to 30 minutes and do it at home so you can always have time for a workout.
The kettlebell fitness workout consists of 14 exercises, done with one kettlebell, that you do one right after the other with no rest between exercises. They flow together well so you will not even need to pause more than a couple of times during the whole workout. When your body gets use to the workout, add a second time through or add a heavier kettlebell. Start with a kettlebell in a weight that is heavy enough for a good workout but not too heavy that you can't do the workout. Go to a store that sells them and try them out to find a good weight. Also make sure you are healthy enough to do this workout by talking to your doctor before hand.
1. Jumping jacks 25 reps
2. Pushups 15 reps
3. 2 arm hand swings 10 reps
4. 1 arm hand swings 10 reps each arm
5. 1 arm hand swings switch hands at top 10 reps
6. Clean and press 10 reps each arm
7. Front squats 10 reps
8. Single arm bent over rows 10 reps each arm
9. Lower kettlebell squats 10 reps
10. Snatch 10 reps each arm
11. Floor press 10 reps each arm
12. Crunch 10 reps
13. Standing twist 10 reps each way
14. Bicep curls 10 reps
Hand swings are done with both hands on kettlebell, swing the bell back between your legs and then up in front of you to chest level, then back down between legs. Single arm hand swings are the same with only one hand on kettlebell.
Clean and press is done by doing a single hand swing at bottom, bring the kettlebell up to shoulder height and stop bell momentarily, then push it strait up overhead, lower back to shoulder and back to bottom of swing.
Front squats are done with the kettlebell held in front of chest with both hands as you squat down to a position with your thighs parallel to the floor and back up.
Single arm rows are done by bending over at the waist and raising the kettlebell from the floor up to the side of your chest with one arm and the switching to the other arm.
Lower squats are done holding the kettlebell with both hands hanging between legs as you squat to same level as front squats.
Snatch is done by raising the kettlebell from floor to directly overhead without stopping and then back to floor with one arm and then the other.
Floor press is done lying flat on the floor on your back and raising the kettlebell from the shoulder level to arms strait out, do one arm then the other.
Crunch is done by lying on floor on back with legs bent feet flat on the floor, hold bell in front of chest toward ceiling and use your abs to lift your upper body toward the ceiling.
Twist is done holding the bell out in front of you while twisting to your left and then back to your right.
Bicep curls are done holding bell with both hands in front of body at low level and curling weight to chest using only your arm muscles, don't swing your body for this one.
If you want to try a class for a kettlebell workout in the Twin Cites, there are many health clubs that offer classes, or you can check out a place in Woodbury that specializes in kettlebell workouts called Kinetic Edge, check them out to see if it's for you.
If you do this 14 exercise circuit you will get your heart rate up to where you are getting a cardio workout as well as toning all the muscles in your body and building stronger bones at the same time. A kettlebell fitness workout is a great way to get it all done in one workout in the least amount of time possible.
A sample video of kettlebell execises
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