Pumping: 5 Kettlebell Exercises for Strong Abs and Beautiful Arms. Circuit training will improve your strength, endurance and sense of balance.
This workout will give your arms and shoulders a good workout, strengthen your core, get your heart rate up, and burn a lot of calories.
How to perform the workout
The complex consists of the following exercises:
- Two-arm kettlebell press – 8 reps.
- “Boat” with swinging – 10 repetitions.
- Burpees – 12 reps.
- One-arm kettlebell press – 7 reps on each side.
- Kettlebell swings overhead – 16 reps.
Perform each exercise for the specified number of times, taking care not to rest between them. Then rest for 60 seconds if needed, and start again. Do 4 rounds.
Select the weight of the kettlebell so that you can perform 8 repetitions of the press in one approach without breaking the technique of the movement and without risking injuring your shoulders.
How to do exercises
Two-handed kettlebell press
Get down on one knee. You can put two layers of a mat or a rolled up blanket under it so it doesn’t hurt. Place the kettlebell between your legs.
Take the projectile by the handle, lift it up and somewhere at chest level, grab it so that the bent fingers are facing each other, and the little fingers almost touch the body of the kettlebell.
Straighten your arms completely over your head, then lower the weight to chest level, grab the handle again, and move it down until it touches the floor. Don’t put the weight down yet — just start the next rep.
Perform eight repetitions and move on to the next exercise. To distribute the load symmetrically, perform this movement on the other knee in the next round.
“Boat” with swinging
Lie on your back on the floor, then lift your straight legs and body off the floor, stretch your arms above your head. Your body should resemble a boat.
Using the strength of your abs, begin to swing. Your core should be rigid and stable, as if you were actually made of wood. Do not let your legs or back hit the floor until the end of the set.
Burpee
Bend over and place your palms on the floor. Jump into a push-up position, bend your elbows and lower yourself until your chest and hips touch the floor.
Straighten your arms, lifting your chest and stomach off the floor, then lift your pelvis with a sharp movement and jump your legs closer to your hands. Straighten up and jump low, clapping your hands behind your head. Repeat from the beginning.
One-arm kettlebell press
Kneel down on your right knee, hold the kettlebell in your right hand next to your chest, and extend your other arm out to the side for balance.
Press the kettlebell up until your arm is fully straightened. Make sure the weight doesn’t stay in front of you, otherwise you may overload your lower back. At the extreme point, your arm should be somewhere at the level of your ear. After a short hold, lower the kettlebell back to your chest and repeat the exercise.
Perform 7 reps with your right hand, then switch sides—switch the kettlebell and kneel on the other knee—and finish the set.
Kettlebell Swings
Place your feet slightly wider than shoulder-width apart, and grab the kettlebell by the handle with both hands. Lean your body forward, bending at the hips, and swing the kettlebell between your legs. You can bend your knees, but only slightly, so that the swings don’t turn into squats .
Sharply straighten your hips, sending the kettlebell forward. Do not tense your arms – it should fly due to inertia. When the projectile reaches the level of the collarbones, let it fall back and again bring it between your legs for a swing, simultaneously bending your body.
Continue in the same manner. Make sure to keep your back straight and do not try to lift the weight with your hands.
Write how you liked the training. What weight did you work with?
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