News From Prevention.com
“How to do it: Perform each move below for 50 seconds with a 15-second break in between. Rest for 1-3 minutes, then repeat the circuit 4 more times.
- Kettlebell swing
- Kettlebell high pull
- Kettlebell halo to squat
- Kettlebell squat
- Kettlebell sit-up
- Kettlebell half get-up”
Kettlebell Krusher’s Take:
If you take a look at the order of these exercises, you’ll notice that there is a method to their arrangement. The kettlebell swing and high pull are great overall cardio exercises. Standing in the upright position, they’ll make effective use of your core muscles and set the tone of the workout.
Performing the kettlebell halo and squats will alternatively work out your arm and leg muscles. I do appreciate how they instruct to do squats immediately after the halo to squat exercise. You may think this is overkill, but if you follow along with the workout you’ll see that it is transitioning from stand-up exercises all the way to floor exercises.
When you do get to the sit up and half get up you’ll be giving your leg muscles a nice break. I would describe these final two exercises as a breakdown of the get up sit up. In fact, if you wanted to add a different twist to this routine replace those final two exercises with a kettlebell jackknife and the get-up sit-up. You may actually benefit more due to the leg movements required from the jackknife.
30 Minutes might seem a bit much if you’re just starting out with kettlebells. However, the recommended rest time between sets is more than adequate. These kettlebell exercises are not the most difficult ones either. Therefore you shouldn’t be as exhausted as if you were to incorporate the Turkish get-up. Selecting an appropriate weight size will also allow you to adjust the difficulty level of this workout.