Kettlebell Workout

Farmer’s walk

farmers-walkAdds a challenge to a normal movement to strengthen your body.

Stand with feet shoulder-width apart, holding a kettlebell in one hand. Stay tall through your spine, puff your chest out, brace your core and look straight ahead. Walk 10m, turn and walk back, keeping your hips and core in position. Do all reps on one side, then switch. If you have two kettlebells, try carrying one in each hand.

Renegade rows

Kettlebell Workout 3.inddAn intense core challenge and strengthens the upper back and arms.

Assume a prone plank position, legs wider than shoulder width, wrists under shoulders, gaze 20cm in front of your fingers. Place one hand on a kettlebell. Squeeze your butt, thighs and core. Row the kettlebell up towards your hip, then lower. Keep your hips square. Do all the reps on one side, then switch.

Reverse rack lunges

Every muscle in your lower body will beg for mercy, but you’ll get a great butt and legs.

kettle-bell-lunge

Hold the kettlebell handle in your left hand so the bell rests on the back of your forearm, hand close to your chest. Hug your elbow into your ribs so the bell settles in the V of your arm. Brace your core, then step back into a lunge with your right leg. Go down onto the back knee and ensure both knees fi nish close to 90 degrees. Hold for a few seconds, then push up and forward so your feet come together again. Do all the reps on one side, then switch.

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