Build Strength, Tone & Tighter your Glutes with the Kettlebell in 20min:
If you haven’t already heard, the kettlebell is the hottest workout right now all the stars are getting their hot bods back with this amazing quick and easy calorie blasting workout! Ladies believe you me this workout will build those sexy, toned, and shapely legs and buttocks you’ve been striving for! And best of all if you’re short on time less is more with kettlebells, doing only a few exercises for 10-20 minutes just 3 to 4 times a week can build the whole-body!
The kettlebell was utilized in the 19th century as a high endurance piece of workout equipment to build and strengthen the body through endurance now this throwback exercise is finally back! It’s really a easy, fun, and challenging way to workout in a shorter period time to get those significant results that’s hard to come by with traditional exercise training! Here’s a couple of reasons why you should add the kettlebell to your workout routines.
- Kettlebell’s are cast iron bells that forces muscle contractions to work harder. As a result you’ll carve out your core, sculpt, define, and builds up muscle mass quickly.
- Kettlebells burn an enormous amount of calories in just few minutes so using a kettlebell as your pre-workout is not a bad idea! The kettlebell calorie burning capacity melts away 20 calories per minute, says a recent study from the American Council of Exercise. So if you do the (math) that the equivalent of 400 whooping calories burned in just 20-minutes!
- Kettlebell’s utilize all of your FAST TWITCH muscles that fire up muscle contractions that builds muscles mass. So this means if you’re using the kettlebell to squat or do your lunges you’ll build more muscle mass in the lower body region of your thigh, glutes, and legs – this is important for someone who is looking to gain mass or to get bigger around the lower body. Remember some people workout certain muscle groups to get bigger not to necessarily lose weight. So it’s important understand what your goals are and not to forget that you don’t wan to use the kettle ball to build up (UPPER BODY) but instead to build up (LOWER BODY) the difference is the incredible HAWK type body or the HOURGLASS type body! If you’re like me, you’re looking to build that hourglass body so instead of building upper body muscles with heavy weights opt for a lighter weight (3-5lbs) and increase the repetitions to build longer lean muscles on top! LOL… so limit the kettlebell workout to the following exercises that focus on MAXIMIZING YOUR GLUTES!!!
#1 kettlebell Front Squat
Stand with your feet hip-width apart and hold the kettlebell with both hands in front of your chest, elbows bent and close to your body . Keeping your back straight and chest up, push your hips back and bend your knees until they form 90-degree angles . Press down into your heels and return to standing. That’s one rep. Do 10 to 15.
#2 Kettlebell DEAD LIFTS
Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat . Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended. That’s one rep; do 10 to 12.
“Working out with the kettlebell is really a fun and easy way to get back into shape quickly! Here’s an easy video that teaches proper form using the kettlebell workout. Remember if you have never used the kettlebell workout please consult with a certified personal trainer to help you learn the proper form and stance to make your workouts safe and also effective”. – Coco (Herbal Tropics Manager)
Coco (Herbal Tropics manager)
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