For those who are not looking to get bug huge muscles but want nice toned body with some muscles try this Kettlebell workout. This workout also burns fat, therefore those who use weight training for muscles can use this workout to burn fat.
Estimated time for this workout 10 minutes.
I do this after finishing my weight training.
You need a pair of Kettlebells that are easy for you to lift for 8 reps. For men, start with 20 lbs, girls can try 10 or 15 lbs to start and go up if that weight is too easy. If Kettlebells aren’t available you can also use dummbbells.
Sets and Reps: Doing all three exercises in a row once counts as 1 set. Do 4-5 sets of 8-15 reps per side of each set.
Exercise 1: Kettlebell Clean and Press
Stand wider than shoulder width apart and place 1 kettlebell between your legs. Slightly bend your knees and keep your back straight and grab the kettlebell (palm facing floor) and using your legs and whole body strength move the bell to your shoulder level. Just as you go past your chest level flip the kettlebell so that your palm is facing up now, and then push the weight all the way up.
Bring is down and turn your palm facing down as you go down. And Repeat.
Exercise 2: Kettlebell Figure 8
In this exercise your feet position is the same. You have to pass the Kettlebell from front to back between your legs and you can start in either direction that you find easier (clockwise from left hand or counter-clockwise from right hand) and grab with the other hand from behind (or front).
For this exercise you have to keep your back straight and knees slightly bent and hold the bell firmly in your hands and careful while passing the kettlebell from one hand to another, some people let it slip and the kettlebell goes off flying (someone did that, it’s really funny, haha).
Exercise 3: Kettlebell Floor Press
Lie flat on ground and with kettlebells on either side. Pick up each kettlebell in your hand with palms facing up and press all the way up. From the top bring it all the way down until your elbows touch the ground and push back up.
These are super easy.