It’s time to show up to your workout with bells on — and we’re not just talking about your enthusiasm. Kettlebells deliver a unique and powerful workout that’s hard to mimic with other equipment. Just take it from Dara Theodore, a lead trainer for Daily Burn’s new DB10 program (now available for premium users) and kettlebell-certified instructor. “Kettlebells have an edge in improving core stability, range of motion, strength and endurance,” she says. “The handle and position of the weight allow for more seamless transitions from skill to skill, providing a great metabolic workout.”
In other words, you’ll blast mega calories and build muscle all over with each kettlebell move. And that’s especially true when you follow these three combo exercises, borrowed from Theodore’s DB10 workout. “Together, these skills effectively work your lower body, upper body and core,” she says. “They utilize push and pull motions and represent movement in all planes of motion.” So ring that bell — we have a winner!
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3 Exercises for a Quick, Effective Kettlebell Workout
Like every workout in the DB10 program, you can complete this kettlebell workout in less time than it takes to boil your post-cardio pasta. Continuously do six reps of each move, in order, until your 10 minutes is up. Also known as an AMRAP routine — as many rounds as possible — try to take as little rest as possible between rounds. “This can be a good benchmark for you to test over time,” Theodore explains. As your fitness level increases, the number of rounds you complete should increase, too.
Now, grab both a heavy kettlebell and a lighter one that you can lift. Then push hard through the full 10 minutes, while maintaining solid form. You’ll see just how much strength and cardio work you can ring in, in just a few minutes flat.
1. Reverse Lunge to Press
How to: Using a lighter weight kettlebell than what you’d use to swing, stand and hold the kettlebell in racked position (over your wrist and at your shoulder) with your right hand. Feet should be hip-width apart (a). Step your left leg back into a reverse lunge, both knees bent 90 degrees (b). Step back up to hip-width apart (c). Then press the kettlebell straight over head, keeping your abs engaged so you maintain a neutral spine position (d). Repeat, then switch sides.
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2. Goblet Clean to Squat
How to: Start standing with feet hip-width apart. Place a heavier kettlebell between your feet, the back of it in line with your toes (a). Hinge forward at the hips, keeping your back flat and grab the kettlebell handle with both hands (b). Drive through your legs and lift the kettlebell to your chest, catching it at the bottom of the handle with both hands (c). Push your hips back and lower your butt down to do a deep squat, keeping the kettlebell at your chest (d). Then drop the kettlebell back down to the ground, bringing your hands back on top of the handle (e). Repeat.
3. Lateral Lunge to Row
How to: Start standing with feet just a few inches apart. Hold the lighter kettlebell with your left hand (a). Step to the side with your right leg, push your hips back and lower your butt down to perform a lateral lunge. Kettlebell comes to the inside of your left foot, slightly across your body (b). Step back up to stand (c). Next, step back with your left leg, hinge forward at the hips and rest your right forearm on your right thigh (d). Perform one row with your left hand by pulling your elbow back and hand up to your chest (e). Step back up to stand and repeat. Then switch sides.
For more 10-minute total-body workouts, sign up Daily Burn’s DB10 program, now available for premium users.
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