Follow us on Pinterest
Welcome! Log In | Register |
Log In with

The Amazing 37-Minute Workout

Using a kettlebell burns 70 percent more calories than a typical strength routine. Don't have a kettlebell? Try this workout with a dumbbell and still get head-to-toe toned.

  • Comment Comments (0)
  • Print Print
Kettlebells
Sarah Kehoe
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Prev 10 of 10 Next
Prev 1 of 10 Next

Introducing Kettlebells

We've all seen odd-looking workout equipment (foam rollers, countless ab devices...). But kettlebells you've gotta try, even if they do look like iron granny purses. A 20-minute workout with them is worth about an hour on the treadmill!

"Kettlebells sculpt every part of your body -- fast," says Michele Olson, PhD, an exercise physiologist at Auburn University Montgomery in Alabama. Most moves involve swinging the kettlebell up or across the body. All of the weight is below the handle, so your core has to work hard to counteract the momentum. The result? You'll lose inches and be stronger and leaner than ever.

Get a feel for using kettlebells -- and burn about 400 calories -- as you sculpt your entire body with this 40-minute routine.

What you'll need: A set of 10- to 15-pound dumbbells (or kettlebells, from 10 to 45 pounds, $30 to $90; find them at gofit.net) and a mat. Or start with a lighter weight and then move up as soon as you're ready.

How it works: Do this workout as a circuit, moving from one set of exercises to the next with minimal rest. Complete the circuit four or five times. Do the workout two or three days a week.

What do you think of this story? Leave a Comment.

Prev 2 of 10 Next

Two-Arm Swing A

Targets: Shoulders, arms, chest, back, abs, glutes, legs

  • Stand with feet slightly wider than shoulder-distance apart, knees soft and toes pointed out slightly.
  • Hold the kettlebell or ends of the dumbbell horizontally in both hands, arms extended at shoulder height and abs engaged.

What do you think of this story? Leave a Comment.

Prev 3 of 10 Next

Two-Arm Swing B

Targets: Shoulders, arms, chest, back, abs, glutes, legs

  • Squat down, bringing weight between legs and keeping body weight in heels; continue to look forward.
  • Stand up quickly, pushing through your heels and into your glutes and core and using the momentum from your legs to propel the weight to chest level.
  • Repeat, lowering weight between legs.
  • Do 15 reps.

What do you think of this story? Leave a Comment.

Prev 4 of 10 Next

Clean and Press A

Targets: Shoulders, arms, chest, back, abs, glutes, legs

  • Stand with feet slightly wider than shoulder-distance apart, knees soft and toes pointed out slightly, holding dumbbell or kettlebell in right hand with left hand reaching out to left side.
  • Squat, bringing weight between legs.

What do you think of this story? Leave a Comment.

Prev 5 of 10 Next

Clean and Press B

Targets: Shoulders, arms, chest, back, abs, glutes, legs

  • Thrust up through the hips, using momentum to bring weight to shoulder height; keep elbow close to body and wrist straight.
  • Holding weight here, do a half squat, then press dumbbell overhead as you stand up, driving the movement through your heels.
  • Lower back to start and repeat.
  • Do 12 to 15 reps; switch sides and repeat.

What do you think of this story? Leave a Comment.

Prev 6 of 10 Next

Straight-Leg Russian Twist

Targets: Abs, obliques

  • Lie faceup on mat with legs extended, holding dumbbell or kettlebell over hips in both hands with arms straight.
  • Roll up through spine, bringing head, neck and shoulders off the mat and keeping arms extended.
  • Twist torso to right, bringing weight to right side, then twist to left.
  • Repeat, doing 1 to 15 reps per side.
  • Lower to start.

What do you think of this story? Leave a Comment.

Prev 7 of 10 Next

Double-Lift Push-Up

Targets: Shoulders, chest, upper back, core

  • Begin in a full push-up position, legs extended behind you, abs tight and head in line with spine.
  • Hold a dumbbell or kettlebell against the mat under each hand, palms under shoulders.
  • Keeping core tight, do a push-up; then pull right elbow toward ceiling, bringing weight next to ribs while keeping left arm straight.
  • Hold for 1 count and lower; repeat on other side.
  • Do 12 to 15 reps per side.

What do you think of this story? Leave a Comment.

Prev 8 of 10 Next

Single-Leg Glute Lift

Targets: Back, core, abs, glutes, legs

  • Stand with feet together, arms at sides, holding dumbbell or kettlebell in your right hand.
  • Lift your right leg about 2 feet behind you, bringing left arm out to the side to help you counterbalance.
  • Hinge forward at the hips, bringing the weight toward the floor and lifting right leg 90 degrees, so it's parallel to the floor.
  • Return to start, squeezing through your glutes and hamstrings to stand up.
  • Do 12 to 15 reps; switch sides and repeat.

What do you think of this story? Leave a Comment.

Prev 9 of 10 Next

Windmill

Targets: Shoulders, back, obliques, glutes, legs

  • Stand with feet slightly wider than shoulder-distance apart, knees soft and toes pointed out slightly, holding dumbbell or kettlebell in left hand with right arm extended.
  • Turn right foot out about 90 degrees and extend left arm directly above shoulder, keeping elbow straight (if you're using a kettlebell, keep the weight over your forearm).
  • Bend from waist to right side, bringing right hand toward floor while keeping left arm straight and weight over shoulder; keep left leg straight, right knee slightly bent.
  • Look up toward weight and hold for 1 count, then return to start and repeat.
  • Do 12 to 15 reps per side.

Originally published in FITNESS magazine, July 2008.

What do you think of this story? Leave a Comment.

What do you think? Review this slideshow!

7913359542
taibhse_aisling wrote:

we used to be able to download workouts for when we are not around a wifi link where have those workouts went

10/11/2012 01:12:10 PM Report Abuse
blondeblader29 wrote:

MISLEADING. Kettlebells are awesome-but MUST be used carefully. WHY have advertise a workout without the actual equipment?!?

3/12/2011 06:15:41 AM Report Abuse
dublintoast wrote:

It is nice enough that people are giving workout advice for free. We have become so spoiled that multiple pages is such an inconvenience. Why isn't anyone instead complaining that this is a waste of paper, in turn being a waste of natural resources?

3/11/2011 09:48:26 AM Report Abuse
anonymous wrote:

I had no problem printing all the slides at once. If you hit the Printer icon, it will take you to the first slide. Near the top of the page you have the choice to "Print All Slides". Hit this choice and all slides will show and then hit "Print". BUT - I do agree that if this is a Kettle Ball workout, then show the models using Kettleballs. Seems silly that we even have to mention this!!

3/7/2011 11:48:47 AM Report Abuse
helenhutton wrote:

What is the point of saying how great kettlebells are (which they are) and then not using them in the slides. Also kettlebells must be used safely - they are a lot different to just using dumbbells. Not impressed with your workout!!!

11/7/2010 03:27:09 PM Report Abuse
jo215 wrote:

Will someone from management answer the question about not being able to print work outs please? There has to be a way to do it even tho' you changed everything. Thank you.

11/7/2010 03:18:52 PM Report Abuse
jo215 wrote:

WHY DON'T YOU TELL US THERE IS A 500 character limit so I wouldn't waste my time?I cannot print the slides either so why did u change it? Why did you change that? Why are the exercises being done with a weight and not a kettlebell?ow stupid.U said in the newsletter u had a great kettlebell workout and what do u do?Use a stupid weight. If u keep messing up this website I am going to quit using it. FIX IT

11/7/2010 02:53:02 PM Report Abuse
cawmcr wrote:

I LOVE Kettlebells - but why aren't the models using them for the article????? You need to show them in use - a newbie might not understand the dynamic movement - and it is not the same as a dumbbell in grip or feel.

11/4/2010 06:26:29 PM Report Abuse
kpetrin2 wrote:

I would like to be able to print the workout all at once as well. It is great information, but annoying to take with and use when it is on more than a couple of sheets.

11/4/2010 12:44:50 PM Report Abuse
ChristinaM72 wrote:

Since you've changed the format- I miss being able to print all slides at once.

11/4/2010 10:13:46 AM Report Abuse
Nicole613 wrote:

How do we print the workout?

11/1/2010 02:48:57 PM Report Abuse
nyother wrote:

a kettlebell is a weight.. so yes..

5/13/2010 04:31:20 PM Report Abuse
vbkellum wrote:

Can you tell me if you must skip a day between kettlebell workouts like you do in weight training? I love the idea of the workout, but don't want to overtrain and hurt myself.

3/25/2010 07:33:49 PM Report Abuse

Add your comment


You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook