KETTLEBELL / ГИРЯ: 17 Kettlebell Exercises for Total Body Toning

by Skinny Ms.

image: http://cdn.skinnyms.com/wp-content/uploads/2014/04/17-Kettlebell-Exercises-for-Total-Body-Toning.jpg

If there’s one piece of equipment that can provide you with a terrific full-body workout, it’s a kettlebell. Try these 17 kettlebell exercises to tone your entire body. You can do these exercises as a circuit or pick and choose exercises to add to your current workout. New exercisers should try one round of each of these exercises while more advanced exercisers can work towards two or three rounds. To really show off your kettlebell toning results, pair these exercises with clean eating recipes from the 5-Day Clean Eating Dinner menu!

Review the videos below for demonstrations of each exercise

1. Kettlebell SwingThis move works your core (abs and back), glutes, hips, legs, and shoulders! That’s a whole lot of body toning for one kettlebell move! Begin with your feet hip width apart and hold the kettlebell with both hands between your legs. Inhale and lower into a squat position. Exhale and powerfully press your weight into your heels while swinging the weight up to eye level. Repeat 15 times.

2. Figure 8Target your arms, back, and toned abs with this kettlebell exercise. Begin with bent legs, feet hip width apart, and hinged forward at your hips with a straight back. Weave the kettle bell between your legs in an “8” shape, switching hands with the kettle bell. Weave 8 times in one direction and 8 times in the other!

3. Kettlebell Front SquatsSquats tone your glutes and legs, but hold a kettle bell during your squat and you’ll also target your arms, shoulders, and abs! Perform a regular squat while also holding the kettle bell with both hands and straight arms at chest level. Lower into a squat and stand back up, keeping your arms stationary, 15 times.

Once you have the moves down pact, try our 4 Minute Kettlebell Fat Blaster – Burn Fat Up to 24 Hours.

4. Kettlebell Overhead PressSculpt sleek shoulders with the one! Stand with your feet hip width apart and hold a kettlebell with one hand at shoulder height. As you exhale, press the kettlebell overhead while straightening your arm. Perform 15 single arm overhead presses on each side.

5. Plie SquatTarget your inner thighs and glutes with this kettlebell exercise. Stand with your feet as wide as possible, toes turned out to your sides, and shoulders stacked over your hips. Hold your kettle bell with both hands and let it hang between your legs. Inhale and sit down into a plie squat. Exhale as you press back up to straight legs. Repeat 15 times!

Ready to take your kettlebell workout up a notch? Our Kettlebell Craze Workout will test every muscle fiber.

6. WindmillsThis kettlebell body toning move is your secret weapon to killer abs. Stand with your feet wider than hip width apart, legs straight, and a kettlebell in one hand. Raise the kettlebell up over your shoulder with a straight arm. Keeping your arm straight and back flat, lower the kettlebell towards your opposite foot. Rise back up and repeat 15 times before switching sides. Keep your belly button tight against your spine throughout this one!

7. Single Leg DeadliftThis kettle bell exercise is one of the BEST moves for great glutes! Hold the kettlebell in one hand, down in front of your body. Inhale and bring all of your weight onto your opposite leg, leaning forward with a straight back. Inhale to come back to a standing position. Perform 15 on each side! Don’t forget to switch hands with your kettlebell, too!

8. Curl + PressTone your entire upper body in one move! Hold your kettle bell in one hand down by your hip with your palm facing the side of your body. As you exhale, curl your arm up towards your shoulder then press your kettlebell straight overhead. Inhale as you slowly lower back down to your starting position. Try 15 of these on each arm.

9. Russian TwistWow! Check out your abs! That’s what people will be saying after a few weeks of this one! Sit on the ground with your knees bent and feet pressed firmly into the floor. Hold your kettlebell with both hands down by one hip. Keep your back straight and abs tight as you twist the kettlebell over to the other side. Try to hit the kettle bell to the floor 10 times on each side.

10. One Arm Kettlebell LungeThis kettlebell body toning exercise is no joke, so be sure to follow these form tips! Hold your kettle bell overhead with one hand. Keeping your arm straight, lower down into a lunge with your opposite leg leading. Beginners should continue with a stationary lunge, lifting and lowering your hips 10-15 times before switching sides. More experienced exercisers can alternate lunges, stepping one foot out in front then the other. For the latter option, switch hands with your kettlebell after eight lunges on each leg.

At the right tempo, kettlebells amazing for burning fat. Our Kettlebell Fat Burning Workout will slim and tone your body to perfection.

11. Uneven Push-upTarget your chest, arm, and ab muscles with this kettlebell exercise! Come into a push-up position (modified for beginners, full for intermediate and advanced) with one kettlebell under one hand. Lower down into a push-up 5-10 times, then switch hands with your kettlebell.

12. Half Get-UpHere’s another abdominal-toning kettlebell move. This one also targets your arms for an all-over toned upper body. Lie on the floor with your legs flat and your kettle bell pressed overhead with one hand. Exhale as you roll your body up to a seated position, engaging your abs. Do this by bending your opposite knee and pushing yourself up with your opposite hand. Slowly lower back down after you’ve come to a full, seated position. Do 8-10 of these on each side!

13. Bent RowThis kettlebell toning exercise is great for your posture and for toning your arms and back! With a slight bend in your knees, bend forward at your hips so that your shoulders are pointing towards the ground. Hold a kettlebell in one hand with a bent elbow and your upper arm in line with your torso. Row your arm back, raising your elbow up and tightening your back muscles. Do this 15 times before switching sides.

14. Around the WorldTone your entire body with this kettlebell exercise! Stand tall with your belly button pulled in towards your spine. Hold your kettlebell in one hand in front of your hips. Move the kettlebell behind your body to switch it over to the other hand. Continue to rotate around your body, 10 times in one direction, then 10 times in the other.

15. Renegade RowThis kettlebell exercise is a challenge but will tone your entire body, too. Start with 5 repetitions on each side and progress up to 15 from there! Start in a plank position with one kettlebell under one hand. Exhale and row that arm up, pulling the weight with you and squeezing your shoulder blade muscles together. Lower and repeat for your desired number of repetitions before switching to the other side.

16. Lunge + PressTarget your lower body, abs, and shoulders with this kettlebell toning exercise. Step your right foot forward and lower down into a lunge. As you press back up to a standing position, press your right arm overhead with a kettlebell in hand. Repeat 10-15 times on the right side, then switch to the other side for a toned total body!

17. Toe TouchSleek, skinny abs will be the results of this next move! Lie on the floor with your legs straight up in the air. Hold your kettlebell with both hands overhead. As you exhale, lift your upper body up and reach your kettlebell towards your toes. Inhale as you lower your shoulder blades down to the ground. Repeat for a total of 15 toe touches.

Kettlebell Swing