The kettlebell is one of the most versatile weights ever. It is perfect for a variety of home exercises and increases your functional strength as the weight shifts during exercise. Best of all, you do not have to take it off to change position, and you stay focused and ready to lift. Try these 5 exercises to train your core, chest and abdominal muscles and burn calories. Run for two minutes each to burn more than 200 calories in 10 minutes.
. 1 Swing . Hold the kettlebell with both hands and palm towards you. They want to stand with their feet a little wider than hip-width, their knees slightly bent. Begin by bending at the waist, the kettlebell between your knees. Then push up so the kettlebell reaches chest height and arms are stretched out in front of you.
. 2 Swing arm . Once you master the fundamental, try to perform an arm swing. It's the same movement, just hold the kettlebell with one arm. This movement requires more stability and nuclear power. So wait until you master the two-handed swing.
. 3 Turkish getting up . Lie with your kettlebell in one hand over your arm and stretch your arm. Just stand up with your legs and hold your arm up all the time. Your core, buttocks, shoulders, and legs are struggling.
. 4 One Arm Squat. Hold the kettlebell in one hand on the shoulder. Her elbow is bent at your side. Squat down as far as possible and extend your free hand to keep your balance. Climb up and keep your weight steady all the time. This train is designed to overload all parts of your core and torso.
. 5 Windmill Stand with your feet slightly wider than hip-width apart. Hold the kettlebell with one hand and lift your arm in the air. Keep your free arm by your side. The foot on this page should be something stressed. Then slide your free hand over your left leg and hold the kettlebell hand still. If you want to hit these slopes, the windmill is the way to go.
Jennifer Cohen is a leading fitness authority, TV personality, bestselling author, and entrepreneur. With her unmistakable, straightforward approach to wellness, Jennifer was the featured trainer of The CW's Shedding for the Wedding. She coached attendees to lose hundreds of pounds before their big day, and she regularly appears on The Today Show by NBC, Extra, The Doctors, and Good Morning America. Join Jennifer on Twitter G + and on Pinterest.