{"id":59406,"date":"2017-06-13T07:15:03","date_gmt":"2017-06-13T11:15:03","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=59406"},"modified":"2017-07-27T11:41:20","modified_gmt":"2017-07-27T15:41:20","slug":"kettlebell-workout-10-minutes-db10","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/kettlebell-workout-10-minutes-db10\/","title":{"rendered":"Got 10 Minutes? Your 3-Move Kettlebell Workout"},"content":{"rendered":"
\"Got
Photo: Ryan Kelly \/ Daily Burn DB10<\/a><\/figcaption><\/figure>\n

It\u2019s time to show up to your workout with bells on \u2014 and we\u2019re not just talking about your enthusiasm. Kettlebells<\/a> deliver a unique and powerful workout that\u2019s hard to mimic with other equipment. Just take it from Dara Theodore, a lead trainer for Daily Burn\u2019s new DB10 program<\/a>\u00a0(now available for premium users) and kettlebell-certified instructor. \u201cKettlebells have an edge in improving core<\/a> stability, range of motion<\/a>, strength and endurance,\u201d she says. \u201cThe handle and position of the weight allow for more seamless transitions from skill to skill, providing a great metabolic workout.\u201d<\/p>\n

In other words, you\u2019ll blast mega calories and build muscle all over with each kettlebell move. And that\u2019s especially true when you follow these three combo exercises, borrowed from Theodore\u2019s DB10 workout<\/a>. \u201cTogether, these skills effectively work your lower body<\/a>, upper body and core,\u201d she says. \u201cThey utilize push and pull motions<\/a> and represent movement in all planes of motion.\u201d So ring that bell \u2014 we have a winner!<\/p>\n

GET EARLY ACCESS: <\/strong>Daily Burn\u2019s DB10 Program<\/a><\/p>\n

3 Exercises for a Quick, Effective Kettlebell Workout<\/h2>\n

Like every workout in the DB10 program<\/a>, 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 \u2014 as many rounds as possible \u2014 try to take as little rest as possible between rounds. \u201cThis can be a good benchmark for you to test over time,\u201d Theodore explains. As your fitness level increases, the number of rounds you complete should increase, too.<\/p>\n

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\u2019ll see just how much strength and cardio work<\/a> you can ring in, in just a few minutes flat.<\/p>\n

RELATED: <\/strong>10-Minute Workouts to Get Fit Fast with DB10<\/a><\/p>\n

\"Kettlebell
GIF: Daily Burn DB10<\/a><\/figcaption><\/figure>\n

1. Reverse Lunge to Press<\/h3>\n

How to: <\/strong>Using a lighter weight kettlebell than what you\u2019d 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)<\/strong>. Step your left leg back into a reverse lunge, both knees bent 90 degrees (b)<\/strong>. Step back up to hip-width apart (c)<\/strong>. Then press the kettlebell straight over head, keeping your abs engaged so you maintain a neutral spine position (d)<\/strong>. Repeat, then switch sides.<\/p>\n

TRY IT FIRST: <\/strong>Daily Burn\u2019s DB10 Program<\/a><\/p>\n

\"Kettlebell
GIF: Daily Burn DB10<\/a><\/figcaption><\/figure>\n

2. Goblet<\/strong> Clean to Squat<\/strong><\/h3>\n

How to: <\/strong>Start standing with feet hip-width apart. Place a heavier kettlebell between your feet, the back of it in line with your toes (a)<\/strong>. Hinge forward at the hips, keeping your back flat and grab the kettlebell handle with both hands (b)<\/strong>. Drive through your legs and lift the kettlebell to your chest, catching it at the bottom of the handle with both hands (c)<\/strong>. Push your hips back and lower your butt down to do a deep squat<\/a>, keeping the kettlebell at your chest (d)<\/strong>. Then drop the kettlebell back down to the ground, bringing your hands back on top of the handle (e)<\/strong>. Repeat.<\/p>\n

RELATED: <\/strong>How to Kettlebell Swing Like the Pros<\/a><\/p>\n

\"Kettlebell
GIF: Daily Burn DB10<\/a><\/figcaption><\/figure>\n

3. Lateral Lunge to Row<\/h3>\n

How to: <\/strong>Start standing with feet just a few inches apart. Hold the lighter kettlebell with your left hand (a)<\/strong>. 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)<\/strong>. Step back up to stand (c)<\/strong>. Next, step back with your left leg, hinge forward at the hips and rest your right forearm on your right thigh (d)<\/strong>. Perform one row with your left hand by pulling your elbow back and hand up to your chest (e)<\/strong>. Step back up to stand and repeat. Then switch sides.<\/p>\n

For more 10-minute total-body workouts, sign up\u00a0<\/em><\/strong>Daily Burn\u2019s DB10 program<\/a>, now available for premium users.\u00a0<\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

For a quick but killer kettlebell workout, try these three moves from Daily Burn\u2019s DB10 program. The combo exercises work your entire body in no time. <\/p>\n","protected":false},"author":51,"featured_media":59418,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[288,430,313,289,63,281,341,375,154,100],"class_list":["post-59406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-cardio","tag-daily-burn","tag-daily-burn-365","tag-exercise","tag-kettlebell-training","tag-strength-training","tag-tax1living-well","tag-tax2kettlebells","tag-weight-training","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/59406","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=59406"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/59406\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/59418"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=59406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=59406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=59406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}