While we’re not going to go into the pros and cons of each different type of training, what we’ll look at today are 9 reasons why bodyweight training is so popular and effective.
In fact, it was one of the top fitness trends of 2019. This trend was the same the year before and will maintain its position for a long time to come.
9 Straight-forward Reasons to Be Doing More Calisthenics
1. Strengthens your muscles
For starters, bodyweight training is just as effective for developing muscular strength. You do not need barbells and dumbbells. Push-ups, squats, etc. and all their variations can be extremely challenging and strengthen your body immensely.
2. Builds lean muscle mass
A common mistake many people make is engaging in too much slow cardio. They jog endlessly on the treadmill and their bodies don’t really see much transformation because the cardio sessions do not build much muscle mass.
Bodyweight training, however, will not only sculpt and tone your body, but it will increase your muscle mass. Just take a look at the bodies of Olympic gymnasts. There are flexible, fit and sinewy… and it’s mostly from bodyweight training.
3. Increases speed
With bodyweight training, you can aim for speed. Doing push-ups, burpees, squats, mountain climbers, etc. fast can help you build speed.
You can’t achieve speed by doing bench presses or leg presses fast. You’ll just injure yourself. You need bodyweight training. In fact, guess what sprinting is?
It’s a form of bodyweight training too. You’re carrying your body and running at high speeds.
4. Builds muscular endurance
Have you ever wondered why the military makes the soldiers do countless push-ups, crunches and other bodyweight exercises?
They’re building muscular endurance in the troops. That’s why.
It may be a boost to one’s ego being able to bench press or deadlift more weight than the other members at the gym. But very often, these are just for a few reps before one is exhausted.
What happens when you need to do a ton of physical work over a long period of time? Very often, the gym rats will be gassed out because their muscles are strong but lack endurance.
Bodyweight training that involves tons of reps over and over will develop muscular endurance like no other.
5. Recruits more muscle fibers
Unlike weight training which has isolation movements to target specific muscle groups, most weight training uses compound movements.
So, you’ll be targeting several different muscle groups and recruiting more muscle fibers while you constantly work your core. This makes the exercises more efficient.
6. Aids in weight management
If you’re struggling to lose weight, bodyweight training is perfect for you. When done fast with minimal rest, it becomes a form of high-intensity interval training (HIIT). When done slowly, it’s resistance training.
Either way, you’ll be burning calories and it’s more effective than conventional cardio because it boosts your metabolism, burns fat and still helps to retain your precious lean muscle.
7. Builds an asymmetric body
There’s no denying the fact that the bodybuilding scene these days is replete with people who are freakishly big and have bellies that jut out from using growth hormones and so on. No longer is the goal of being aesthetically-pleasing, but it’s all about getting as big as you can.
Most people dislike this monstrous look. Bodyweight training will never make you a caricature of fitness. You’ll develop a muscular, lean body which is symmetric and pleasing to the eye. You’ll be strong and look great at the same time.
8. Lower chance of injury
You’ll be less likely to injure yourself with bodyweight training than you would with conventional weight training. With heavyweights, you might cause chronic injury if your form slips for a second.
Bodyweight training is a much safer protocol and a lot more forgiving.
9. Increases confidence and self-esteem
Confidence comes from knowing that you’re making progress and doing what you need to do. Since bodyweight training is convenient and can be done almost anywhere, you’ll be much more likely to do it and stick to the training program you’ve set for yourself.
It’s effective and will get you results within a couple of months. Once you’ve achieved the body you desire, you’ll have the satisfaction of knowing that you’ve achieved your goal. Your sense of self-esteem will increase by leaps and bounds.
If this isn’t enough reason to make bodyweight training a part of your life, nothing is. Get started today.
Are you looking to know about the best indica strains as well as ways that cannabis strains can improve your workout? Can it really help get more out of a workout? Learn more about this concept in the following article.
The difference between cannabis strains
Strains are broken down into two – the sativa and the indica groups. You have probably bumped into them while purchasing at a brick and mortar shop in your location if cannabis is legal in your territory.
The best indica strains are perfect for relaxing as a nightcap before bed. It can also induce drowsiness, making it an ideal choice for those suffering from a sleep disorder like insomnia.
On the other hand, sativa strains can provide you with an uplifting and invigorating effect. It is the ideal choice among fitness seekers who want to up their performance and improve their workout results. Sativa is also for creative projects, social gatherings, and physical activities.
What is the Indica strain of Cannabis?
Indica is typically bushy, short and notable for its wide leaves. It also grows fast and delivers a higher yield than its counterpart can. In addition, this strain is known for its lower THC and higher CBD content.
A few of the major qualities of the medicinal strain are decreased nausea, reduced acute pain, increased appetite, improved mental relaxation, and higher dopamine levels. It can also lead to better muscle relaxation and ideal for nighttime use.
What is the Sativa strain of Cannabis?
It can offer the opposite of Indica strains. This plant grows thin with narrow leaves and tall in height. It also has a lighter green shade than Indica has. The cannabis strain also needs more light to grow and mature fast.
The daytime use Sativa also produces higher THC and lower CBD. A few of its qualities are anti-anxiety, increased creativity and focus, chronic pain treatment and increased serotonin that regulates mood, learning, appetite, anxiety, sleep, and mood.
Can Cannabis Help for a Workout?
Yes, cannabis can help for a workout, according to certain studies.
In recent years, numerous clinical data reviews and research have been done and concluded that cannabis can aid for a workout.
Being more accessible for its non-psychoactive effects for an athlete, CBD offers more benefits for a workout. It can help reduce stress, promote endocrine regulation, and treat inflammation or soreness between workouts.
Using topical creams, capsules and sprays can reduce the soreness and stiffness after a workout, resulting in a great condition and flexibility the next workout day. It can also be a great alternative at less risk than another option is.
Cannabis can also help in recovering from injuries that might happen, so fitness seekers have a recovery plan after a workout. Marijuana could be a reasonable alternative than an opioid is in terms of safety. THC extracts are also as effective but not addictive.
Cannabis can help you focus better in addition to reduced soreness, improved performance, and increased endurance, which are much needed during a workout. With cannabis, you’ll be able to improve your reps and sets. It can help reduce inflammation and promote better focus in your workouts, so you can work harder and push yourself to the limits as it also soothes any pain.
If you want a tougher, better workout, you might also benefit from CBD products for exercise, but it may be dependent on the type of workout you’re doing.
For example, if you need to deepen your poses and quiet your mind, you might want a bit of THC like if were a yogi.
However, you should not go for THC because it might make you lose coordination and balance if you are going to a Crossfit class. Or before a HIIT class, you might want a CBD if you want to remain upright and alert, not sedated.
Cannabis can elevate metabolism that might help you with your workouts at the gym. It can also aid in lowering cholesterol and speeding fat loss.
There you have what to know about how cannabis can help for a workout. Again, it can reduce pre-workout anxiety, promote a tougher workout and aid in better focus. It can be what you need for a better workout result. Learn more about the best indica strains and sativa strains today!
Author Bio: Rebecca Akers is an enthusiastic and creative writer at THC Design. Her main goal is to spread information about growing cannabis and its health benefits.
For some people, the 24 hours in a day is still not enough to fit in a workout schedule. Between struggling to balance a busy career with family life and possibly studies, it may seem like there is hardly any time left to exercise regularly.
Check out this article for some easy body weight workouts.
However, this doesn’t necessarily mean that you have to give up on your desire to lose those extra pounds, build up your muscles or tone up your body. All you have to do is find creative ways of fitting effective exercises into your daily schedule. To help you achieve this goal, here are five simple but effective tips for exercising when you’re busy.
5 Quick and Simple Tips for Exercising When You Are Super Busy
Tip 1 – Choose Efficient Workouts
To get the most out of your busy schedule, go for efficient workouts that burn more fat in less time while keeping your metabolism high for hours after exercising. Bodyweight exercises, high intensity interval training (HIIT) and kettlebell training are just some of the many efficient exercise options available to you that can be used to burn fat, build up your muscles, improve your cardiovascular fitness and much more in very little time.
Tip 2 – Focus On What You Like
Making your workout fun by choosing activities that you like is a great way to stay committed to exercise during busy times. If you’re doing something you enjoy, you’ll actually want to exercise and will therefore make the time to workout, regardless of how busy you are. If you choose exercises that you don’t enjoy, the opposite will happen and you’ll find yourself constantly making excuses to avoid working out.
Tip 3 – Make Exercise A Family Activity
Is family one of the things keeping you too busy to work out? If so, turn the time you spend with your family into family workout time. Cycling, hiking and jogging are just some of the many fun outdoor activities you can enjoy with your family and will help you stay fit while spending quality time with your loved ones.
Tip 4 – Workout In The Morning
If you cannot find the time to exercise during the day or in the evening when you get home from work, make exercising your number one priority by becoming an early riser. You’ll have enough time to engage in an effective workout session if you wake up a few hours before you have to leave for work. Doing exercises first thing in the morning will also help you stay consistent because it’s the first thing you do before any other tasks or obligations come your way.
If you do start exercising in the morning, make sure you don’t sacrifice your sleep. You still need to be getting at least six hours of quality sleep every night to workout effectively. Sleeping for less than this will have a detrimental effect on your workout performance and results.
Tip 5 – Workout During Your Lunch Break
Instead of spending your entire lunch break sitting at your desk, take that opportunity to sneak in a workout. A one hour lunch break offers you plenty of time to go for a walk or hit the gym for a fast paced 30 minute workout followed by a shower and nutritious meal. Not only does a lunchtime workout allow you to fit exercise into your busy routine but it also has a rejuvenating effect and makes you much more productive for the rest of the day.
Does your workplace have a gym? Check out this picture from Hootsuite's offices! Wow!
No matter how busy you are, you can always find time to implement one of the suggestions in this article and add exercise to your routine. So choose one that suits your current lifestyle best and start implementing it today.
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Be it in the gym or at home, if you tried every trick in the book to build a six-pack, but still haven't achieved it yet, you are in the right place!
With everyone in the fitness industry talking about incredible ab transformations, it's only natural you want to be part of it too. Even though the hype created around home workout routines might have convinced you that's the way to go, working out only at home is not enough.
Also, another thing you have to keep in mind is that a proper diet is always essential for getting six-packs abs. So, if you are ready to know what are the best exercises, which will help you get the six pack abs you’ve always wanted, you can start by doing these seven key ab exercises at the gym.
While most workouts focus on one particular muscle, this exercise works on all of your muscles at once.
Apart from letting you get six pack abs fast, Hanging Leg Circles will help you to strengthen your muscles including your arms, back, and legs. Also, while doing this exercise, you can burn a considerable amount of fat in your body, so integrating it into your daily routine will come with amazing advantages.
How to do it:
Start by holding on the pull-up bar with your palms parallel to each other. While keeping your legs straight in the air draw a big circle in one direction. Next, repeat the circle, in the reversed direction. Avoid rocking back and forth and brace your abs tight while performing the exercise. Avoid rocking back and forth and brace your abs tight while performing the exercise.
After you kneel on the floor, hold the handles of the ab roller with your hands. Slowly push your hips forward and roll out the ab wheel as far as you can, all the while keeping your back flat and the arms extended in front of your body. Push your hips to the extent so that you can not roll in anymore and then slowly bring your hips back to the starting position.
3. Pull-up Bar workout
Even though some people think that pull-ups are actually legitimate exercise for arms, this workout routine targets many abdominal exercises. For anybody who wants to have a ripped six-pack ab, pull-ups are undoubtedly crucial.
Grip tightly on the pull-up bar with a shoulder-width grip, palms towards you. Cross and bend your legs behind you, and pull yourself up until your collarbone reaches the pull-up bar. To finish the movement, lower yourself without touching the floor while making sure at the same time that your elbows are straight.
4. Horizontal Seated Leg Press
Horizontal Seated Leg Press will not only help you to maintain a harmonious physique, but it will also help you to develop and target all the major muscles of your body.
Start by resting your back and head comfortably on the padded support of the equipment. Next, place your legs wide apart forming a 90 degrees angle at the knees on the platform. Hold on the assist handles, then brace your abdominal muscles and push the platform with the help of your heels.
Before returning to the starting position, stop for a moment and inhale. While inhaling, gradually bend the knees while keeping your head against the seat pad. Note that the knees and back should be held flat throughout the exercise.
5. Roman Chairs Crunch
If you want to get that slim waist and also burn extra fat, roman chair crunches are an excellent way to reach your goals. This type of exercise focuses on the lower back, an area of the body that many people tend to overlook while exercising. Besides, you'll get killer abs!
Pull a roman chair in an upright position while putting your pads as low as possible. Afterward, get on the chair and hook your legs under the pads.
Lower yourself to a certain limit and then get back to the starting position. Keep in mind that you need to squeeze your abs on the way up.
6. Standing Biceps Cable Bar
For beginners, this exercise is one of the best and quickest ways to get a sick pack. Besides, biceps cable curl is the only exercise which includes upper arm biceps muscles that are beneficial to both men and women.
Stand up straight while holding a cable curl bar. Keep your elbows close to the torso while you grab the cable bar at shoulder width. Don't move your upper arm while your steadily lower the curls cable as you breathe out. Note that only the forearms should move. Continue the exercise until your biceps are nearer to the bar. Afterward, bring your arms to the starting position and repeat the movement.
7. Seated Chest-Press
Chest press muscle exercise is excellent for toning and strengthening the abdominal muscles, and it also helps to burn any extra calories.
First, when starting this exercise, you need to grasp the handles and push the bars away from your chest area while you breathe out. Pay attention to your elbows, and perform the movement without locking them out. Focus on inhaling as you come back to the starting position. Besides, by doing the seated chest-press, your upper ab muscles will get more definition while your body fat percentage will get lower.
If you can put into practice all these exercises above, you'll soon find yourself in excellent shape and finally get the six-packs abs you always wanted!
So, don't wait until tomorrow, and step into the gym today!
After all, it all comes down to building an inner discipline that will make you exercise on a regular basis, which will mold in return the body of your dreams.
Once you stop waiting for magical transformation and get ready to put in all the required work, the stunning six-packs you always wanted will soon start showing.
Author Bio: Lyuthar Jacobs
Lyuthar is a Health and Lifestyle addict who blogs at Dealslands.co.uk. He is that kind of geek who loves to write about Lifestyle hacks, Money Saving, and Finance. In the above post, he is sharing tips on what are the best exercises for building an incredible sick pack.
Most workouts are tedious, tiresome, and expensive at times if you compare them with sex. Is pleasure guaranteed if you lift weights and run every day? Do you have the discipline to work out regularly? If that’s your case, you can turn sex into your favorite training routine. By far the most pleasurable workout, sex is really incomparable to other workouts.
Most people make love because they want to have fun, and little do they know that they’re actually exercising. More so often, you often hear people complain of tiredness after sex.
The reason why most people don’t consider making love as a full body workout is that they forget how much effort really goes into this enjoyable activity. If all the exercises would so fun like this one, imagine how physically fit everyone could be!
According to many studies, because sex engages all body muscles, some really consider it the ultimate training for both body and mind. As awkward that may sound, this alone should give you a reason to spend more time between the sheets!
Interesting Things You Should Know About Sex
According to a study conducted by the University of Montreal, women burn approximately 69 calories during an average sex session. Besides, if you thought sex is only a workout for women, you are wrong because most men consume about 100 calories during intercourse.
The body has 657 muscles, and you need to exercise all these muscles in order to stay healthy.
For instance, golf exercises 137 muscles, break-dance 133, texting 38, and crying uses 17 muscles. Also, most workout routines usually don’t involve too many muscles, but sex, if done correctly, can exercise all of them. Is it any wonder then that sex is so awesome?
Besides, even though some people refer to the penis as the man’s love muscle, to many people’s surprise, the penis doesn’t contain any muscles.
With each minute you spend engaged in sexual intercourse, you will burn approximately 3.6 calories, which is a higher number of calories you consume while walking. Finally, the best thing about sex is that you’ll rarely feel that you are exercising because of the pleasure involved in it.
Benefits of Sex
Most people look for a suitable workout routine to benefit from improved sleep, to stay physically fit, reduce stress, improve productivity, and reduce the chances of sickness. Sex, done regularly, allows you to enjoy all these benefits. Below, you'll find out what are the best advantages to having great sex.
Improved heart health
Just like other physical activities, good sex is great for your heart. People who have sex more frequently have fewer chances of suffering from cardiovascular diseases such as heart attack and stroke. By increasing the flow of blood leading to improved heart activity, sex burns a lot of calories and helps to keep your weight in check.
If you experience sleep problems, having sex could be very beneficial to you. If you think an intense gym session can do the trick, wait until after you have sex. Sex will make you instantly feel like sleeping. As soon as you have a fantastic session with your partner, you’ll sleep like a baby.
How come good sex makes you sleep so rapidly?
Well, when having an orgasm, a prolactin hormone connected to sleep gets released into the bloodstream. For women the levels of estrogen in the body also goes up, which also leads to better sleep.
You have probably heard people advocate for exercise as a way to reduce stress. In addition to being more pleasurable than working out, according to a recent study conducted on 46 people, sex can alleviate stress before public speaking.
If done correctly, this specific “bedroom training” can do miracles because of the movement of hips during sex release tension and stress. Making love lowers not only the level of cortisol the body, but it also boosts the level of oxytocin. If just a hug can calm you down, imagine what effect sex can have! You can only try for yourself and share the results with us!
Boosts your immune system
People who frequently have sex have better protection against viruses and germs. Sex increases the number of antibodies in the body thus strengthening your immune system. To avoid falling sick often, have more sex, and you'll definitely become healthier.
Reduced risk of prostate cancer
Men who ejaculate over 21 times a month compared to those who do so about four times are less likely to suffer from prostate cancer. Cancer is a dreadful disease, so it’s important to try and prevent it by any means possible. If you want to reduce the chances of developing prostate cancer, it's recommended to spend more time between the sheets.
Skin that glows and looks younger
If given an option, we would all want to stay young forever. Besides getting wiser as we age, most of us are not happy when our skin begins to show signs of old age. Some people exercise a lot to stay young-looking, but sex can also help a great deal.
If you are dying for that smooth skin, you can easily achieve it through making love. Last but not least, sex promotes not only glowing skin, which is a result of reduced stress and improved blood flow, but also comes with long-term health benefits.
Best Exercises to Be Bedroom Fit
Now that you have learned about the benefits of sex, it’s time to find out which exercises can help you improve your sexual experience. We all want to be great in bed, but how many of us actually know what it takes? If you want your sexual performance to improve, you don't really need to take Viagra!
By exercising regularly, you can turn into a real beast in bed. Below you’ll find suggestions on how to speed up this process.
Have you always wondered how you could become a bedroom athlete or Olympian? It’s easy, train like a professional! Because lifting weights leads to increased production of testosterone boosts male libido, most doctors will also advocate for strength training as a means to improve sex drive.
Recent studies have confirmed that there is a link between increased levels of testosterone in the body when people are engaged in strenuous exercises. For performing in the bedroom like an Olympian, you need a strong upper body.
To reach your goal, it is advisable that you do crunches, sit-ups, and push-ups. You mainly use the muscles in the upper part of the body during intercourse, so building muscles through these exercises will definitely make you a better lover!
Named after a physician known as Arnold Kegel, Kegel exercises are another excellent exercise for men who want to achieve the best performance in bed. As an exercise, Kegel increases endurance and leads to the toning of the pubococcygeus muscles which help you to control the flow of urine. Besides, doing Kegel exercises also strengthens your pelvic muscles which significantly improves your sex life.
Additionally, Kegels can also be used to delay ejaculation. To perform these exercises, begin by interrupting your urine flow. If you start doing this every time you go the restroom, you'll soon be able to squeeze your PC muscles any place and any time.
How To: Hold the muscles for about 10 seconds before you relax, and do as many repetitions as possible. As a result, you will have better control of ejaculation if you know when and how to contract these specific muscles.
Nowadays, yoga has become quite a trendy workout almost anywhere you go, and most people do it for health purposes. Besides, you can also spice up your sex life by learning new sex positions.
How To: You can practice the peacock pose, shoulder stand, and the bow pose. Also, yoga will increase your flexibility, and your muscles and bones will grow stronger. With such mind-blowing effects on both your health and sex life, yoga promises never to disappoint you!
Brisk walking is a great exercise that helps you maintain healthy blood flow and favors the elimination of fatty tissues by activating the blood circulation. Besides, some studies found that aerobic activities burn more than 200 calories daily which in return lower the ED risks. Among other vigorous activities, brisk walking and running make your body release endorphins, which in return will boost your sexual performance and relax you.
When you do fast walking, blood vessels such as arteries and veins will become a lot clearer, and this will make your erections longer and stronger. As stated in this Harvard research, aerobic exercises also lead to lower rates of erectile dysfunction, so why integrate brisk walking into your daily life?
As having sex, swimming is an activity of strength and endurance and introducing it to your weekly workouts will improve your sex life.
If you really want to improve our ability to perform in bed at a quicker pace, swim at least three times a week for about 30 minutes a session. Besides, fat loss will also promote the development of six-pack abs, which in return will make you look more attractive. As a direct result of swimming, an increasing number of people will become more attracted to you, and this will definitely boost your sexual performance.
Best Sex Positions as an Exercise
Most people consider the missionary position to be boring or a position you get into when you feel lazy or tired. Despite all those beliefs, Missionary can be a great workout!
For obtaining the best results, you have to engage enthusiastically in performing this activity, as your core muscles will start burning excessively. Being a workout which requires core strength, the back and forth thrusts will get certainly improve your overall physical health.
When in this position, you’ll feel a lot of pressure on your abs like you would feel when doing sit-ups exercises. Also, if you focus on lifting the pelvis, this can quickly become a great butt workout. Unlike running and weightlifting, the Missionary won't make you feel like giving up, and it will also bring you a lot of satisfaction at the end of each session.
Doggy style is a favorite sexual position for many people.
Besides being an excellent workout for the upper body, both men and women benefit from adding this to their sexual intercourse.
Firstly, a woman's core gets engaged when the penetration happens from behind. Secondly, because she stays on her fours, the man uses his glutes and quadriceps to perform in this position properly.
Also, women can touch the wall rather than the bed to increase muscle tension. No matter what you decide to do, you can always get creative while reaching your sexual health goals.
Everything about this position sounds like it was built to awaken your wild side, but Cowgirl can also be an excellent workout for legs, core and back muscles. Depending on a woman's flexibility, this sex position engages her lower abs and butt, and also makes a woman's pelvic muscles flex. You can easily get creative if she lies on the floor or bed with her legs bent back.
Because most people encounter some difficulty in trying to engage in the Lotus, this position is not quite common.
First, to be able to perform satisfactorily and support the physical demands, which this sexual position involves, a higher level of fitness is required. Similar to the missionary position, the Lotus is a passive sex position which in fact exercises the same muscles as those during the cowgirl style.
In practice, it is advisable that you try this position as often as possible because it will not only engage your glutes during thrusting, but it will also be beneficial for your core. The lotus sex position is one that involves many unused muscles, so make sure you find a comfortable position, and just take advantage of that close physical contact.
So, that's how you turn sex into a full body workout! If you're not convinced that sex involves all muscles, just try it tonight!
Also, most often sexual intercourse goes unnoticed as a workout session and also boosts the level of intimacy between partners. Why not forget about weightlifting and running, when keeping yourself healthy through can be so much fun?
It wasn’t long ago that kettlebells were practically unknown, and nobody knew how to train with them. These days, they have become an incredibly popular tool for fitness, andyou can practically find kettlebells at nearly any gym in the world.
However, most people still don't have the specialized knowledge to train with kettlebells. To eliminate the mystery around this type of workout, this series of articles will explain to you step by step how to safely and effectively start training with kettlebells.
At first glance, the kettlebell may seem intimidating, especially for those who are new to this. After all, a kettlebell is basically a cannonball welded onto a thick handle that you swing around your body in a ballistic manner; it’s natural to have a bit of fear!
Learning how to use a kettlebell isn’t necessarily easy, but it’s worth the time investment to get the fat-burning and muscle-building benefits that lifting kettlebells provides. Spending too much time sitting at a desk affects your glutes, hamstrings, upper back, and core.
Luckily, kettlebell training targets those specific areas of the body where you need to gain more strength and flexibility. While most often used for ballistic movements like swings, cleans and snatches, you can also perform standard dumbbell exercises with kettlebells.
In part one of our Kettlebell Workouts for Beginners Series, we will perform a full body workout focusing on seven major compound movement patterns. This workout is designed to develop a solid foundation of strength, increase muscle definition, and improve endurance in all major muscle groups.
The workout requires only one kettlebell. We recommend that women start with a 6-8 kg (13-18 lbs) kettlebell, and men with a 10-12 kg (22-26 lbs) kettlebell.
The workout is split performed in two different ways:
Consecutive Sets – perform three sets of 8-12 reps per exercise with 30-45 seconds of rest between sets.
Circuit – perform each exercise for 60 seconds back-to-back, then rest for 60 seconds. Do 3 or 4 sets.
Primary Muscles Targeted: quadriceps, gluteal muscles, and hamstrings
Stand upright with your feet about hip-width apart. Hold the sides of the kettlebell handle in both hands at chest height while keeping your elbows tucked in.
Squat down, bending at the hips and knees while maintaining an upright, neutral spine.
Lower down until your thighs are parallel or slightly below parallel with the floor. Tap the inside of your knees with your elbows. Push through your heels and return to the upright position, finishing with fully extended hips by contracting the glutes.
Single Arm Overhead Press
Primary Muscles Targeted: deltoids, latissimus dorsi, trapezius, and triceps
Start with the kettlebell in the rack position. Hands need to be inserted through the bell handle fully, so the handle lays diagonal across your palm, and the kettlebell is resting in the V of your shoulder, elbow, and hand.
Activate your lats by depressing and retracting your shoulder, then press the kettlebell overhead, extending your arm fully and locking your elbow out in the top position. Make sure to squeeze your glutes and brace your core throughout the press.
Lower the kettlebell back down to the start position, keeping the lats active by depressing the shoulder (this will set you up for a strong rep to follow).
Similar to a lunge stance, place one of your legs forward and bend the other one in the back. Hinge at the hips and put the kettlebell on the floor on the side opposite to your front foot. Hold the handle with the opposite side hand. Maintain a neutral (flat) spine position throughout the movement.
Lift the kettlebell by drawing your elbow toward your belly button, and squeezing your shoulder blades together. Instead of pulling your elbow up as high as you can, focus on creating tension through the lats and upper back by pulling your shoulder blade down and back. The elbow should just come to the side of the ribs or slightly above if the goal is targeting your back muscles.
Lower the kettlebell back to the floor and release the shoulder blade before reengaging it for the next repetition.
Repeat movement on the other side.
Stiff Leg Deadlift
Primary Muscles Targeted: hamstrings, gluteus maximus, and erector spinae
Start with your feet about hip-width apart, the kettlebell between the feet. After you slightly bend your knees, hinge at the hips. Grab hold of the kettlebell handle with both hands. The shoulders should be over the toes. The spine should be neutral, with shoulders at or above hip level, and upper back muscles engaged.
Descend and touch the floor with the kettlebell. As you come back up, extend the hips into a standing position while contracting the glutes to complete the movement.
In subsequent repetitions, only go down as far as you can while maintaining a neutral spine with a slight bend in the knees. If you can't maintain a neutral spine while you bring the kettlebell all the way down to the floor, use a box or elevated platform to limit your movement.
Lying Chest Press
Primary Muscles Targeted: pectoralis major, deltoids, and triceps.
Lie on your back with your feet flat on the ground and knees bent. Bring the kettlebells into position on either side of your body. Insert your hands through the handles fully and keep your elbows tightly next to your body.
Press the kettlebells up and over the chest while the elbows get locked out. Lower the kettlebell back down until the elbows touch the floor. Keep the lower back flat throughout the movement.
Straight Arm Crunch
Primary Muscles Targeted: rectus abdominis, internal and external obliques, and hip flexors
Lie on your back with your feet flat and knees bent, hands holding onto either side of the kettlebell handle (the heavy bottom of the kettlebell up toward the ceiling).
Engage your core by lifting the shoulder blades and then the upper back up off the floor for a few inches. Push the kettlebell toward the ceiling. Keep your neck in a neutral position (avoid excessively pulling your chin into the chest).
Slowly lower the shoulder blades back down to the floor, vertebrae by vertebrae. Keep your arms straight throughout the exercise.
Offset Farmer Carry
Primary Muscles Targeted: full body
Use a single arm deadlift with a neutral spine to come to a standing position, holding the kettlebell by the handle in one hand to the side of your body.
Walk at a controlled speed, maintaining an upright neutral spine with core engaged and shoulder blades pinched together.
Switch the kettlebell to the other side and repeat.
Carry the kettlebell for about 30 seconds – 1 minute per arm.
As you build strength and endurance, you will be able to increase weight and reps. You should always ensure that you are executing all kettlebell movements with proper form to avoid injury.
Stay tuned for more beginner kettlebell workouts in part two of our 10-part Kettlebell Workouts for Beginners Series.
About Kettlebell Kings
Kettlebell Kings is a premium-quality kettlebell and kettlebell content provider, based in Austin, Texas. You can view our equipment, kettlebell how-to’s, and get expert advice at www.kettlebellkings.com. For more information, call us at 855-7KETTLE to learn more.