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Enhance your home workout with this challenging kettlebell workout



If you are an experienced athlete, you may have noticed that many of the home workouts that do the laps don't. If that sounds like you and you're longing for something really testing, try this kettlebell workout from Joe Corrie, Head of Fitness at Core Collective. Is a kettlebell missing? Browse our selection of the best kettlebells (updated regularly to show what's still in stock).

Whole Body Kettlebell Training

The training is divided into three sections. The first helps you prepare for the other two, but is still a challenge in itself. So make sure you warm up properly.

Section 1

Do three rounds of three exercises, decreasing the number of repetitions 20 to 1

6 to 12 each time. Rest as necessary, but try to do the exercises without too much recovery time complete.

1A Kettlebell swing

sets 3 repetitions 20, 16, 12 [19659008] "Imagine yourself about a foot [30cm] with the kettlebell," says Corrie. "Hang from your hips and grab the kettlebell handle with both hands. Pull the kettlebell back and create tension in your hamstrings. Bring your hips forward and squeeze your glutes, causing the kettlebell to swing out in front of you. Let the kettlebell swing back down and swing it around your hips again, creating tension through the hamstrings. Repeat the hip drive to go straight to your next rep. “

1B pushups from chest to floor

sets 3 repetitions 20, 16, 12 [19659008]" Start with your hands in one high plank position Line with your chest, "says Corrie. "Bend your elbows and control yourself until you lie flat on the floor. Lift your hands off the floor briefly and then press them down again to raise yourself to the high plank position. Hold on to your core throughout. "

1C Alternating V-up

sets 3 repetitions 20, 16, 12

" Lie on your back with your legs straight and your hands stretched over your head, ”says Corrie. "Raise your right leg and keep it as straight as possible. When your leg moves, raise both arms and pull your shoulder blades off the floor. Pull your core muscles together and bring your legs and arms in the middle. Slowly lower your back to the starting position and repeat the process with the other leg. "

Section 2

" Now we're going to raise the heat slightly, "Corrie says menacingly. Work for 12 minutes and do four rounds of the following three exercises.

2A Kettlebell Sumo Deadlift High Pull

Sets 4 Time 40 sec. Pause 20sec

“Stand with your feet only wider than shoulder width apart, with a slight bend in the knees and the Kettlebell between your legs, "says Corrie." Hang on your hips to reach down and grab the grip while keeping your arms straight. Let your butt drop slightly to create tension through the hamstrings. Once tension is established, hold your chest up as you put your feet on the floor, which will lift the kettlebell off the floor.

"When the kettlebell reaches your hips and you are in an upright position on, shrug your shoulders and pull your arms to guide the kettlebell to just below your chin – thumb to chin, elbows above your ears. Hold for a second and then reverse this movement pattern by returning the kettlebell to the starting position. “

2B Kettlebell-Mug-Reverse-Lunge

Sets 4 Time 40 Sec. Break 20 Sec.

“ Hold the Kettlebell with both hands upside down close to your chest and stick your elbows in your sides, ”says Corrie. "Stand back with your right foot and put your toes and balls of your feet about a meter behind you. Bend both knees until your back knee gently touches the floor and both knees are at right angles. Use the gluteal muscle and the quad of your foreleg to bring you to a halt. If you are in an almost standing position, raise your back foot and put both feet back together. Repeat on the opposite side. “

2C Jump Squat

Sets 4 Time 40 sec. Break 20 sec.

“ Stand with your feet shoulder width apart ” says Corrie. “Push your hips back and bend your knees to lower your butt below your knee crease while holding your chest up. Hold your chest proud, drive your heels hard into the ground, stretch your legs and hips to throw yourself vertically in the air. Damp your landing by repeating the above process with your feet touching the ground. "

Section 3

" Now we really let go! “Says Corrie. “The finisher is an AMRAP, which means as many rounds as possible. Push yourself and take a short breath if necessary. When you do this, it's all over. “

Perform as many rounds of these three exercises as possible in seven minutes.

3A Clean one-armed kettlebell

Repetitions 8 on each side

"Start with the kettlebell between your feet," Corrie says. "Hang on your hips and bend your knees slightly so that you can grasp the kettlebell handle with your right hand. Extend your legs and hips and use this force to push the kettlebell up. When move the kettlebell up, flip your elbow forward and gently catch the kettlebell in your elbow crease, pull your elbow back towards your body, release the kettlebell and swing it back onto your hips like a pendulum. Push your butt back, tensing your thighs, then move your hips forward to start the next repetition, complete your repetitions on one side and repeat on the opposite arm. "[19659004] 3B Kettlebell engine

repetitions 8

“Hold the kettlebell with two hands on Bru height and hook your thumbs around the handles and the bell rests in your palms, ”says Corrie. "The top of the handle should rest on your chest.

“Lower by pushing your hips back and bending your knees until your bottom is under your knee crease. Put your feet in the ground and stretch your legs and hips to push them up again. When you have reached full expansion, use the generated impulse to push the kettlebell over your head. Lock your elbows out at the top. Reverse this process and use the tension created on the way down to shoot up again for another iteration. “

3C Burpee from the chest

repetitions 8

“ Stand with your feet shoulder-width apart with your weight in your heels and your arms by your sides, ”says Corrie. “Push your hips back, bend your knees and lower your body so that you can put your hands on the floor directly in front of and right inside your feet. Shift your weight onto your hands and jump back into a high plank position with your feet. Bend your elbows to lower your body to the floor. Once your chest has touched the floor, push the floor away to return to the high plank position. Jump your feet forward again, then jump up explosively and grab your hands behind your head. Land and sink immediately into your next employee. “

CCTV, Core Collective's on-demand online fitness classes, is now available with a monthly (£ 12.99 per month) or annual (£ 9.99 per month) subscription. Visit the Core Collective website to register for a free seven-day trial


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