Kettlebell Training for Work-at-Home-Moms

If you are a work-at-home mom and you badly need to develop an exercise regimen that will allow you to burn calories in a short amount of time then the kettlebell is exactly what you're looking for. Doing KB exercises will speed up your metabolism, tone your body, relieve stress and increase your energy levels. If you are ready to get started, check out the kettlebell exercises below that will help you reshape your body in its best form ever! (Note: Like any workout, these exercises involve risk of injury. Be sure to consult with your physician or personal trainer before beginning any new workout routine, and if anything hurts, STOP.)

-The Swing

Kettlebell. (Photo credit: Wikipedia)

You can use this move to lose weight, build lean muscles and tone your body. To do the swing, strand straight with your legs shoulder width apart and lean forward while keeping your back straight. Don't arch your back as this may cause injury. Bend your knees mimicking a semi squat.

Your arms should hang loosely and then raise the kettlebell with both hands over your head and inhale. Now swing the weight in between the legs towards the back as you breathe out. Do 10 sets of 20 to 50 repetitions and pause for a minute between each set.  

- Deadlift

The deadlift is great for toning the back and butt. When doing this exercise, you have to keep your back straight and use your body's force to lift the weight, not your arms. Start with the standard standing position. The kettlebell should be on the floor centered between your legs.

Bend your knees and squat over the weight. Remember to keep your spine straight and abdominals tight. Reach down and grab the kettlebell with both hands. Lift it with your entire body and not just your arms.

The power of the lift should come from your abs and hips. Bend your elbows out open as you raise the weight to your mid chest. Slightly bend your knees as you lower the weight. Repeat this move for 25 times before putting the kettlebell back to the floor.

-Lunge Press

This is one of the easiest kettlebell exercises that a woman can easily do. To start, stand with your feet shoulder width apart and hold the sides of the kettlebell handle with both hands in front of your chest.

Your elbows should be bent by sides with your palms in. Now lunge forward using your left leg and press the weight up using both hands. Stand back up while you bring the kettlebell back down.

Repeat the exercise using the other leg. The lunge press targets the shoulders, back, arms, abs, legs and butt. Make sure you keep your back and shoulder blades straight when doing this move.

Video: Beginner's Toning Kettlebell Workout

This 30-minute video gives a great workout for those just starting out with kettlebells. It does include a warmup, but you will also want to do some stretches afterwards to prevent soreness and increase flexibility.

This workout challenges your back, shoulders, arms, and legs, and is great for building upper body strength, and toning your entire body.

The moves are fairly basic, but be sure to follow the instructions provided for proper form to avoid injury. If you have not used kettlebells before, you should start with a lighter weight.

* Note: Kettlebells, like any weights, must be handled with care, and proper technique should be used to stay safe. Be sure to consult with a physician before beginning to be sure you are fit enough to do this routine.

Fitness Blender's Beginner Kettlebell Workout - Kell's Kettlebells Routine for Total Body Toning
Find out how many calories this burns @ http://bit.ly/GTFi7M


More Kettlebell Workouts for Beginners: 
   

Intense Kettlebell Workout Produces Superior Results

Russian Kettlebells are a great new workout trend. These kettlebell workouts may be an excellent alternative to maintaining a full home gym or having an expensive club membership. With Russian kettlebells you can develop superior gains over traditional workout methods and save lots of space in your home.

One of the top instructors of Russian Kettlebell training is Pavel Tsatsouline. He is a former Spetznaz trainer. For those who may not know, Spetznaz is the Russian equivalent of the CIA or special forces.

Three commonly used kettlebells (Dragon Door Brand) of various sizes. (Photo credit: Wikipedia)

After studying some of Pavel's books you can definitely find out how to have explosive instant power ready at all times - very handy for a special agent. But, not everyone is a spy; in fact very few of us are. So what benefits does kettlebell training have for the average woman or man?

Kettlebell training can be a great way to lose weight, tone up the body, and stay in shape once you get it there, along with the added benefits mentioned above.

And not only that, kettlebell workouts may be better for you than regular traditional weights. In one of his books, Pavel mentions some of the fitness tests that were used to compare kettlebell training to traditional workouts. The kettlebell trainers seemed to be in much better shape according to Pavel. And Pavel would know - You can see a picture of Pavel on his web site as well as his books and DVDs. The guy is well muscled and toned for someone that avoids traditional "weight training" like the plague.

Speaking of muscle and tone, check out the incredible ab muscles that Pavel can show you how to develop. Pavel, being an expert in physical training combined with his unique experience and insight is fully qualified to show you all about physical fitness. Whether you are male or female, Pavel can show you the way to fitness.

Another thing that is fun about Pavel and his work is that he brings his colorful and interesting Russian personality into play. For example, just think of the title of one of his books, "Power to the People!"

Power by Pavel (Photo credit: wu_135)

Me? I find that title humorous, but if I had to explain why I think it's funny, I'm not sure that I could. It might be the underlying but subtle notion that liberation is in order for someone. Come to think of it, I guess liberation is in order. Pavel wants to show us a better way to fitness and free us from our need to spend an inordinate amount of time in the gym and spend it more wisely and effectively, so that we can have great physical fitness and time to enjoy it as well.

As you can see by glancing at his pictures, Pavel not only knows how to develop an amazing physique but he also knows how to keep himself flexible at the same time. He also has several books and DVDs on building flexibility through stretching.

Maybe now you can understand why I think this man has some answers to fitness that we might not be able to find anywhere else, nor all in one convenient location either. For more on his kettlebell workouts for strength and fitness, see resources below.

As always, consult a primary care physician before embarking on any fitness regimen. This article is for informational purposes only and is not to treat, prevent or diagnose any physical condition.

 Kettlebell Workouts with Pavel: