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Weight Loss: Kettle Bell Routine

Kettlebell Swings

  • Stand with your feet shoulder-width apart, holding the kettlebell with both hands in front of you.

  • Hinge at the hips, bend your knees slightly, and swing the kettlebell between your legs.

  • Drive your hips forward, straightening your body, and swing the kettlebell up to chest level.

  • Let the kettlebell swing back between your legs and repeat.

Kettlebell Pivot Goblet Squats

  • Hold the kettlebell close to your chest with both hands.

  • Stand with your feet shoulder-width apart.

  • Lower your body into a squat position, keeping your back straight and chest up.

  • Push through your heels to return to the starting position.

Kettlebell Curls

  • Hold a kettlebell in each hand, arms extended down by your sides.

  • Curl the kettlebells up towards your shoulders, keeping your elbows close to your body.

  • Lower the kettlebells back down with control.

Kettlebell Overhead Triceps

  • Hold the kettlebell with both hands overhead, arms fully extended.

  • Keep your elbows close to your head and lower the kettlebell behind your head.

  • Extend your arms to raise the kettlebell back to the starting position.

Aim for 3 sets of 12-15 repetitions.

Important Tips:

  1. Warm up before starting the routine to prepare your muscles for the exercises.

  2. Use a weight that challenges you but allows for proper form.

  3. Focus on controlled movements and engage your core throughout each exercise.

  4. Rest for 60-90 seconds between sets.

  5. Stay hydrated and listen to your body. If you experience pain or discomfort beyond normal muscle fatigue, stop and consult a professional.

Remember to progress gradually and modify the routine based on your fitness level. Adjust the weight and repetitions as needed to match your abilities and goals.


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