Fitness Product Review of Dynamic Kettlebell Workout by Jamie Temple ACE, ACSM, Personal Trainer/Fitness Specialist
Every time you power up your lazy-box (aka television) there is yet another fitness or diet-related product comin’ at ya. Ironic, right?
Unfortunately, we don’t get the benefits of exercise through just sitting on our cushioned rumps and contemplating lacing up our Nikes. (Side note: that may actually elevate endorphin levels slightly but won’t help with weight loss or toning.)
Enter, kettlebell.
Shaped like a cute, little handbag but slightly heavier depending on how much of your life you keep in your purse ;)
I have used the kettlebell with clients at previous gyms. They are usually old, rusty and hiding in a dark corner of the gym. But, lately these little guys have been gaining much exposure for their benefits and have tossed their old look in the ‘dirty towel hamper’ and replaced it with vibrant colors and easy to hold handles.
Working with the kettlebell is great to increase power, speed, strength, and even cardiovascular capacity. Yes, it will get that heart rate pumping. I popped in the dvd to try a few simple moves and exercises. Heart rate monitor check: Nice. I can probably shave some minutes off my cardio routine for the day.
I recommend incorporating the kettlebell exercises into your strength routine so you are combining power moves with strength moves…work smarter, not harder. I think we all agree on that.
WHERE CAN YOU GET KETTLEBELLS? The Iron Core powered by GoFit line of kettlebells and instructional DVD, "Kettlebells The Iron Core Way" are now available in all Target, Dick's Sporting Goods, Paragon Sports, Sports Chalet, online at gofit.net, and at other leading fitness retail stores, starting at $29.99
Here are a few ways to incorporate the kettlbell into your workout for lean legs, amazing abs, and a bikini bootie:
LEAN LEGS: "TACTICAL LUNGE"
Start with your right hand on the kettlebell. Step back with your left leg into a lunge position- knee bent behind you. Remain upright- your upper body should not fold over. Keep your chest up and your shoulders back. Pass the kettlebell from the right hand to the left, outside the leg underneath to the left hand. Stand back up on right leg and repeat by alternating to the other side. You can also finish your reps with one leg and then switch legs.
AMAZING ABS: "DRAGON TWIST""
Stand with feet parallel, shoulder width apart. Shift your weight to your left foot. Immediately turn the right foot out and rotate the left thigh bone right by pivoting on the heel. Place the right foot flat, and shift about 80 percent of your weight to it. Continue pivoting until the left knee is tucked behind the right knee. Finally, sit back and down so that your hips sit directly over, but not on, the heel of your left foot. Reverse.
BIKINI BOOTIE: "THE PISTOL"
Raise one leg so it is out straight and perpendicular to you. Then fold back and down until your calf hits your butt with the foot flat on the floor, then stand back up. Try not to let the extended foot touch the floor as you stand.
Stay moving,
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