Do the Kettlebell Swing

In exploring the internet I am always looking for new exercises that do more for you in less time and not be bored with it. I came across one that could burn 300 to 350 calories in 30 minutes time. That is huge! It is a basic two step kettlebell exercise move that could count as your cardio and strength training all in one. This definitely had my attention when it was noted that it could slim and tone your entire body including your core. So here is what to do. Get a kettle bell and start with a 10 pounder.

Do the Kettlebell Swing. Grab the handle with both hands and swing it between your legs. Then move your hips forward and straighten out your knees and swing the bell through your legs and up to chest height.

2-handed-swing

Now do the Kettebell Sump Deadlift. Stand and squat like a sumo wrestler. Grab the kettlebell with your feet turned about 45 degrees. Then push and stand up keeping your arms extended.

sumo-deadlift1

Do three continuous 10 minute sets of 10 kettlebell swings and then do 10 kettebell sumo deadlifts with a three minute rest between a set. Let me warn you, you are going to feel this for days but I think you will like the results.

I hear a county tune in my head now. “Just a swingin”. I must be in Nashville.

P.S. If you are a beginner you can use a lighter weight kettlebell and do fewer reps until you can work yourself up to 30 minutes.

Lisa B

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