Want to get in shape and do it quickly? Well kettlebells are one of those most effective ways to build overall super human body strength and elevate your heart rate to that of a race horse. Do this routine and build rock solid muscle and the strongest core you’ve had since your high school days. This post includes an “easy to view” workout meme that you can pull up on your smartphone easily at the gym. We’ve also taken the time to break down each one of the key moves that you will perform over the next four weeks. Frequency and reps change, but the exercises do not. Up the ante by throwing in some cardio 3-5 per week. Include cardio of your choice for at least 30 minutes. You’re gonna love this routine! Questions or comments? Post them on at the bottom of this blog or email us directly at: firstname.lastname@example.org
The Program: Week 1
Frequency Per Week: 2x
- Goblet Squat: Hold the handle of a kettlebell below your chin resting against your chest for the entire duration of the exercise. Stand with your feet shoulder width apart. Toes should be pointed slightly out. Lower your hips just below parallel to the floor. Elbows should fall inside the knees at the bottom of the movement. Complete movement by returning to standing position.
- Overhead Single Arm Press: Begin by standing with your legs shoulder width apart. Your core should be drawn in with your abdominal muscles tight. Firmly grip a kettlebell at the top of the horns with your palm facing your chest and the kettlebell resting against your forearm and bicep. Press the kettlebell overhead until your arm is completely straight and your palm is facing out. Return to starting position.
- Bent Over Single Arm Row: Place a kettlebell on the floor in front of you. Position your feet in a staggered stance and lean forward. If your left leg is in front you will be pulling with your right arm and vice versa. The opposing arm should be resting on the quad (thigh) of the leg in front for support. Begin the exercise by leaning forward firmly gripping the kettlebell and pulling it towards your waistline. Your back should be flat and the shoulder blades should retract as you complete the movement. Head and neck should be neutral with your eyeline down. Lower the kettlebell towards the floor and repeat.
- Pushup: Begin with your hands shoulder width apart in a prone (plank — face down) position. Feet can be shoulder width apart or positioned together. Head and neck should neutral. Abdominals should drawn in and your core should tight. Lower your body towards the floor and return to starting position.
- Glute Bridge: Begin by lying on the floor in the supine position (face up) with your feet should width apart and your knees bent. The soles of the feet should be placed firmly into the floor. Proceed to elevate the hips towards the ceiling activating the glutes and keeping the core muscle tight and drawn in. Lower your hips to the floor and repeat.
- Plank: Begin with your hands shoulder width apart in a prone (plank — face down ) position. Feet should be shoulder width apart or positioned together. Head and neck should neutral. Abdominals should drawn in and your core should tight. Hold position.
- Side Plank: Begin by lying on your side with your elbow and forearm firmly placed on the floor. Feet can be stacked or use a scissor stance with your top leg/foot placed slightly out front and the bottom leg/foot positioned slightly behind the center of your frame. Next drive the hips up, thereby elevating your trunk and balancing your frame between your feet and elbow. Head and neck should neutral. Abdominals should drawn in and your core should tight. Hold position.
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