You will need the kettlebell, towel and water for drinking during exercise. Kettle bells resemble mini bowling balls with a handle, they are great for cardio, strength and flexibility training.
You can use the weight of your choice, women usually grab between eight and 16kg weights while men go for 16 to 32kg.
The weights vary depending on the exercise of choice. You can do three to five sets of 10 to 20 repetitions with good form.
First you will do the warm-up for seven to 10 minutes after that you will start with the:
TWO HANDED KETTLEBELL SWING: It targets shoulder, back, hips, flutes and legs. Start by standing up straight with feet a bit wider than hip distance apart. Get hold of the handle with both hands, keeping the palms facing down and arms in front of the body, maintain a slight bend to the knee and drive the hips back, lowering the body but not too low. This is not a squat.
Then in a fluid motion, explosively drive the hips forward while swinging the kettle be keeping the glutes and core engaged . The motion should come from the hips not the arms as the body returns to standing. Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12 to 15 repetitions.
ONE HANDED KETTLEBELL SWING: This movement is the same as the two handed swing except using one hand at a time. Swing the kettle bell up with one arm, but still swing the other arm to help drive momentum.
Alternate hands when the kettle bell is behind the legs , aim for 10 to 12 repetitions with each arm.
TWO ARM KETTLEBELL ROW: Targets back, arms and shoulders, grab two kettlebells, place them in front of the feet and bend the knees slightly next bend over grab both kettle bells, and pull them to rewards the stomach keeping the elbows close to the body and the back straight lower the weights repeats for 12 to 15 repetitions.
KETTLEBELL FIGURE EIGHT: Targets arms, back and stomach. Start with legs a bit wider than hip width distance apart and lower yourself into a quarter squat position keep your back straight and chest up. Grab the kettle bell with the left hand and swing it around the outside of the left leg and then back between the legs. Next pass the kettle bell to the right hand and swing it around the outside of the right leg. Keep this motion going, be sure to switch direction half way through.
KETTLEBELL HIGH PULL: Targets shoulders, arms, glutes and legs. Turn the toes out 45 degrees with feet a bit wider than shoulder width apart. Place the kettle bell on the floor between both legs and begin to squat while keeping the core engaged and grip the kettle bell handle with one hand. Then using force from the hips, push through the heels to rise to standing , pulling the kettle bell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10 to 12 repetitions for each arm.
KETTLEBELL FRONT SQUATS: Targets legs, glutes and back. Start by standing up straight holding the kettle bell in front of the chest with both hands keeping the elbows close to the body start squatting by driving the heels into the floor and pushing the hips back until the thighs are parallel to the floor return to starting position and repeat for 15 to 20 repetitions .
KETTLEBELL RUSSIAN TWIST: Targets the centre and side stomach or oblique . You can start by sitting down with the legs bent and feet flat on the floor, about hip width distance apart. Hold the kettle bell with both hands at the chest , and then lean back to a 45 degree angle, rotate the torso from left to right by twisting at the waist and swinging the kettle bell across the body and do it with perfect form. Then you do your cool down.