Get your full exercise workout with a kettlebell right here from Prevention's Chris Freytag.
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Chris Freytag: Hi, I am Chris Freytag, a Certified Personal Trainer and Creator of Prevention's Kettlebell Workout. These cannonball-shaped weights with a handle on top can help firm you up faster than traditional strength training and you'll have more fun doing it. In addition, you get a heart pumping cardio workout in as little as 20 minutes and you'll have lost about 300 calories. So let's get started. Every good workout begins with a warm-up. It's like the dress rehearsal to get your blood pumping to get your muscles warmed up. Our workout will begin with the Half Squat, feet are a little wider than hip-width apart and you're going to hold the Kettlebell in close to your chest. Sit back into imaginary chair just about halfway down, nice and easy keeping your knees tracking over the tops of your shoelaces and back up and down and up and get a rhythm going. Inhale and exhale chest and hard lifted. Head out, halfway down, halfway up about 40 seconds. Next let's move onto the Halo. You're going to grab again the horns of the Kettlebell and turn it upside down bringing it in close to your chest. Feet are a little wider than hip-width apart, bend your knees just slightly to lower your center of gravity and keep your abdominal nice and tight. You're going to rotate the mere torso going in the small circles and it's slowly lift that kettlebell up overhead if it feels okay. Hold this arm steady to about 6 circles small one direction and then rotate and go the other direction about 6 circles or 40 seconds total. Next let's try Around the World. So here is what you going to do. Turn that kettlebell over hold on to the handle of the kettlebell with one hand, bend your knees feet about hip-width apart, absorb nice and tight, stabilize yourself. You're going to bring it around your body, reach forward with the other hand and swing it around, now get a little momentum going. So you're going to bring it around. Good. Give it a little toss. Make sure you're breathing, or warming up. Go one direction about 20 seconds and then go the other direction and we're ready began our workout. Our first exercise in the workout is called the Swing. Now to take off the old Russian Swing, but we've modified a little bit to be safe and effective for our bodies. Feet are a little wider than hip-width apart, toes straight on. Grab the kettlebell by the handle up top and you're going to sit back into that imaginary chair. Here is the most important thing, you're going to drive through your glutes and drive through your hips power in the pelvis. Don't use your low back and don't use your shoulder to hoist the weight up it's all through momentum. Down here between your legs along spine, abs tight swinging up you're going to use momentum when you get it going just to about eye level and back down. So here we go down up, get a rhythm going and you're going to need to breath oxygen is friend. Heart rate will go up and imagine where that power is coming from glutes and pelvis, inhale/exhale. Two hands for the first minute and then we're going to alternate for the second minute one hand at a time. As you get better at this exercise you may choose to increase the size of the kettlebell. Notice your weight is coming up based on momentum not just your shoulder. Power through the glutes and the pelvis and if it's too much in the beginning then try without the kettlebell just to get used to the swinging squatting motion. Our next exercise is called Pivot and Point. Grab hold at the kettlebell and hook your thumbs underneath facing in. Hands are in prayer position and it's just pressed on your thumbs, feet are about hip-width apart slightly soften your knees, take this on your gravity down and keep your abdominal tight. Raise that kettlebell up overhead. Abs are tight, bring those elbows in close to your ears and keep those hands together. Pivot by lifting both your toes turn to the side and point the kettlebell. It will rest on top of your wrists bring it about bring