The Killer Kettle Bell Workout Routine for that Hot Bikini Body
It might only be the beginning of winter, but what’s stopping you from setting your goal on getting a hot bikini-ready body by spring. Experience has shown that this kettlebell workout is done over 20 weeks, just 3 times a week, can give you a bikini body to die for.
Summer is around the corner and you would love to flash your sculpted bod on the beach. Mind you there is very little investment in terms of both time and money.
What is a Kettle Bell?
If you’ve never worked out with the kettlebell, you might at least have seen this bell-shaped tool lying around the gym. Unlike other types of muscle building equipment, the kettlebell offers a whole lot more than your average dumbbells and weights in the gym. It is complete workout equipment in itself.
What kind of Exercise can a Kettle Bell be used for?
The kettlebell is both a cardio and a resistance training tool, which means that it’ll help you burn calories while also making you stronger.
And, the best part, it won’t get to you bulky or big in any part of your body. Instead, you’ll develop a strong core, toned arms and shoulders, a great butt and attractive legs that’ll have heads turning everywhere you go.
Before you get to the actual exercises of your workout, it’s always a good idea to get the heart rate up and get the blood flowing to all the extremities of your body. Hence, the term ‘warm-up’.
Here is a basic warm-up to get your body workout ready:
Do some light skipping for 2-3 minutes
Then, do the following for 10-20 repetition in each direction:
Neck rotations accompanied by up and down as well as side to side movement
Waist rotations and
Alternate toe touches
The above, shouldn’t take you more than 5-10 mins.
Now, you’re ready for your workout!
Owing to the high-intensity nature of kettlebell workouts and the sheer number of muscles recruited, you can burn a high number of calories. You can choose any three exercises from the ones given below to build your own workout.
Use a 10-15 lb dumbbell depending on your individual level of strength.
Sample Circuit Routine:
Repetition per exercise: 10-12
Finish one exercise for 10-12 reps and move onto the next and then to the third.
Rest 2-3 minutes between circuits. Complete 2-3 Circuits.
Cool down and stretch
Pros: Burn more calories
Cons: More cardio oriented, less muscle building
Sample Non-circuit Routine
Sets and reps: 3 sets of 10-12 reps
Complete 3 sets of 10-12 reps for each exercise before moving onto the next.
Rest 1-2 mins between sets of exercises.
Cool down and Stretch
Pros: More muscle-building
Cons: Lesser calorie burn, but still an effective workout nonetheless
1. Around the Body Passes
This exercise is great for the shoulders and arms.
To Perform: Stand tall with your feet shoulder-width apart and grip the kettlebell with both hands. Let it hang in front of your hips. Engage your core and swing the kettlebell around behind your back passing it from your right hand to your left. When you grab the kettlebell with your left hand and bring back to the front, this completes one repetition. Do 10-12 reps on both sides.
Remember only to swing your arms and not to move your hips during the movement.
2. The Deadlift
The deadlift is a classic exercise that works your entire posterior chain, including your hamstrings, glutes, core, lower-mid back and your arms.
To Perform: Stand with your feet shoulder-width apart and hold the kettlebell with both hands. Make sure your toes point outwards at a 45-degree angle. Next, sit back slowly by moving your hips back first and bend your knees slightly as you lower the kettlebell to the floor. You can either let it drop to the floor or stop a few inches before the floor. On the way up, drive through your legs, as if you were pushing the floor away from you and stand up straight.
3. The Kettlebell Swing
The kettlebell swing is a dynamic strength-cardio movement that strengthens the glutes, hamstrings, quadriceps, core and the back as well as tones your arms. When you learn this movement and perform it effectively you’ll develop a stunning butt and an even more stunning torso.
To Perform: Stand tall with feet slightly wider than shoulder-width apart and grip the kettlebell with both hands on the top of the handle. Start with a small hip thrust to get your hips and legs moving. Then thrust a little harder, so that the kettlebell reaches shoulder height. As the kettlebell begins to swing back down, bend your knees and half squat while swinging the kettlebell between your legs. Finally, use your glutes and your hamstrings to push the kettlebell forward again.
Just as with the deadlift, maintain a neutral spine throughout the movement and avoid using your arms to swing the kettlebell. Focus on engaging your hips and glutes as the primary movers of the kettlebell.
4. The Goblet Squat
The Squat is considered the king of all exercises because of the number of muscles it recruits. It works the hamstrings, glutes, quadriceps, core, shoulder, and arms.
To Perform: With the Goblet squat, the grip is slightly different from the exercises we’ve discussed above. Here, you will garb either side of the handle instead of holding the handle from on top. Grip the kettlebell and keep it in front of your chest during the movement. This counterweight will keep you balanced during the movement as well as give your arms and shoulders a good workout.
Stand tall with feet shoulder-width apart and the keep kettlebell in front of your chest. Point your toes out at an angle of 45 degrees; doing this will protect your knees on the way down. Squat down by moving your hips back and stop when your thighs are parallel to the floor. Keep your chest up during the movement as this will protect your spine by helping you maintain a neutral spine.
5. Thrusters (aka Squat Press)
If you want to add even more muscle-building potential to the squat and an even greater calorie burn, you should do thrusters. Thrusters are front squats with an added shoulder press (overhead press) following the squat.
To Perform: Do the squat as mentioned above and perform a shoulder press at the top of your squat by pressing the kettlebell directly over your head. Your arms should be straight with elbows locked out at the top of the press. Then bring the kettlebell back down to your chest. This completes one repetition.
6. The Turkish Getup
This is a full-body movement that uses your calves, glutes, hamstrings, quadriceps, core, chest, shoulders and arms. It is also great for improving your joint mobility and is one of the best movements for developing a strong core.
To Perform the Half Getup: Lie on your back on the floor and hold the kettlebell in your right hand keeping it straight above your right shoulder. Then bend your left knee while lying flat, and use your left arm to sit up while holding the right arm in place. Sit up till your spine is straight. Reverse this process to return to the start. This is one repetition. Do the required number of repetitions for one side and then move onto the next.
7. Bent Over Rows
This compound movement works the lats, rear delts, traps and the biceps in the arm. It is an effective upper body exercise that helps you build and attractive torso and lean, toned arms.
To Perform: You can either do this exercise without support or with support (bench). If you’re lifting a weight that you’re comfortable with, which isn’t too heavy, you could do this exercise without support. Hold the kettlebell in your right arm, bend your knees a wee bit and push your hips back slightly till your back is close to parallel with the floor. Let the kettlebell hang in your right hand. Pull the kettlebell up to the side of your chest while keeping your elbow close to your side, and then lower it back to a dead hang. You got one 1 repetition, so now repeat the required number of reps for one side before moving onto the other.
Remember to keep your torso still during the movement and to only move your arms to lift the weight.
The Bottom line
The combination of strength and cardio training that kettlebells provider can build a strong yet beautiful and attractive female body, that is capable of attracting some serious attention from the opposite sex.
To start with, you only need to incorporate 3-4 workout sessions per week of 25-30 minutes. In a few weeks, say 2-3 months, you will notice a stark difference in your body shape and strength.
Get with the program guys, it’s a small investment buying a kettlebell but the rewards are amazing. And don’t forget to hit the comment section with your very own experience!