Torso Bent Twists:
Standing with your feet apart, hold out your arms on each side and bend down using your left hand to touch the right foot to pick up the kettlebell. While bending, see that your back is straight and the shoulder blades are pulled back. Rotate your torso so that your right hand can touch your left foot. Both arms should be fully extended during this exercise, one pointing to the foot, the other towards the sky. Repeat this exercise 20-30 times. Most fitness trainers will repeat a 2nd set.
Lunges (with a twist):
You need to take a long step forward with the front knee over the toes. Then drop your back knee to the ground and lower into a lunging position. While in this position take a big step forward and repeat the sequence with the other leg. An interesting addition would be to twist your body and look backwards to the leg which is behind, while in lunging position. Keep the kettlebell close to the body at all times. The best online weight loss challenge I know of is The Dangerously Fit 6-Week Body.
You need to stand with feet wide apart. Then hold out your arms to the sides and bend, so you can use your left hand to touch the right foot. While in bent position, your back should be straight and shoulder blades held back. In this position rotate the torso so that your right hand can touch your left foot. Both arms should be fully extended – one hand touching the left foot, the other hand pointing towards the sky with kettlebell gripped tightly. This exercise can be repeated about 30 times.
Once you join a Functional Fitness Training workout you will discover the fun of working out with a group of people. Just their encouragement and being able to train with others will help you to try harder and get better results. As mentioned above a fitness boot camp can be set up anywhere – nothing special is required to start this fitness routine.
Choosing the right kettlebell size is crucial to the way you train with this unusually shaped fitness equipment. The wrong size can dilute the outcome of your efforts or even lead to grievous injuries that can force you to quit training midway.
So before beginning with your kettlebell workouts, it is absolutely important for you to know how to select the right kettlebell size.
Selecting the Right Kettlebell
Choosing the most suitable kettlebell will depend on several factors such as your weight, age, present fitness level and how active you are.
Moreover, some kettlebell movements such as swings, lifts, cleans, snatches are ballistic movements that are better done with heavier kettlebells. On the other hand, moves such as overhead press, bent press, windmills, Turkish get-ups are done in a controlled manner and a lighter kettlebell would be more suitable.
Kettlebells for Men
Unfortunately, men tend to reach out for a heavy kettlebell without considering their own capacity. Even if it’s too heavy, most men would want to continue with a big kettlebell because that’s the ‘man’ thing to do. And then there are those that already train with dumbbells and barbells and consider the kettlebell as just another gym equipment.
However, the truth is that kettlebells are uniquely shaped cannonball like solid masses with a much lighter handle on top. This difference in weight makes it off-balance and that much difficult to handle. It takes real time and patience to master the right technique of handling kettlebells.
It is therefore crucial for you to start your kettlebell workouts with the right size so that you can learn to maneuver it correctly.
Men of average height and weight with normal health conditions should start with a kettlebell weighing 16kg. Those who are already training with other equipments and have more strength and flexibility can try out a kettlebell weighing 24kg. Men of slighter build or those who do not consider themselves fit enough should begin kettlebell workouts with a 12kg weight.
Kettlebells for Women
Women, on the other hand, often tend to start their kettlebell workouts with a much lighter weight. They underestimate their own stamina and are scared of the heavy look of the solid cast iron ball. But the truth is that women are often stronger than they know and handling kettlebells is absolutely safe if the correct technique is followed.
Moreover, kettlebell training never makes you bulky with huge muscles so women will never look like bodybuilders.
Women of average build and normal activities can safely begin with kettlebells weighing 8kg. Those who train regularly can select kettlebells weighing 12 kg while those who lead an extremely sedentary lifestyle or do not have enough strength should start with 6kg weight.
Kettlebells for Controlled Movement
As mentioned above, kettlebell workouts with controlled movements such as the overhead press, windmill or Turkish get-up requires you to press the kettlebell overhead several times in one circuit. So if you are just starting with kettlebells, do select a weight that is light and easier to handle.