Just twenty minutes of kettlebell exercises is one of the most effective ways of burning calories and strengthening the entire body. In fact, kettlebell certification workouts are just perfect for busy people who hardly have much time to exercise daily. And the best thing is that there are plenty of movement options to select from so that each session remains challenging, fun and exciting. Be sure to read more on the online CEC kettlebell instructor certification course.
The Kettlebell Swing
The swing is one of the fundamental kettlebell functional fitness workouts is part of several complex exercises. To do this, position feet at hip-width apart and grab kettlebells with both hands. Engage the core and do a hip hinge so that the kettlebell dangles between the legs.
Now bend your knees slightly and thrust the hips forward so that the kettlebell rises in one swift; swinging motion up to your shoulder level. Remember the bell of the equipment should face away from your body. Lower kettlebell and repeat motion. This is a fast-paced exercise and you should ideally try to follow a swift to and fro motion.
The Goblet Squat
Stand with feet a little more than hip-distance apart and keep toes pointed outward. Hold the kettlebell with both hands close to the chest and keep elbows vertically aligned to the body. Inhale deeply and do a low squat so that the hamstrings brush against your calf muscles.
Rest elbows on the knees and move the knees a little outward. Rise to initial position and repeat. Remember to maintain a neutral spine throughout the movement and stare straight in front to keep the head up.
The Turkish Get-up
This is one of the most popular total-body kettlebell workouts that is just superb for toning and strengthening the entire body with just one exercise. Yes, kettlebells are famous for providing maximum result in minimum time and the Turkish get-up is an excellent example of that.
To do the Turkish get-up, lie on your back with the right leg extended in front and left leg bent at the knee. Align the left arm along your body with palm facing downward. Now hold the kettlebell with your right hand and lift it upwards and hold position. Next, use the thrust of your left forearm and then the palm to push your body into a sitting position.
From the sitting position, push the hips off the ground using the power of left arm and right leg. In a swift controlled motion, swing your left leg under your body so that you are in a half-kneeling position with your right foot extended forward and the left knee touching the ground. Extend the left arm forward till shoulder height while the right arm stays straight overhead holding the kettlebell in position.
Stand up slowly so that your final position is feet placed closed together, right arm extended overhead while holding the kettlebell firmly and left arm extended in front at shoulder height. Reverse the entire steps so that you are once again lying on your back.
Switch kettlebell to left hand and repeat. The Turkish get-up is a complex exercise comprising several movements and you should try it only when you are confident of your form and technique.