Between that dusty old treadmill, inflatable exercise ball and clunky set of weights, our homes can quickly turn into gym junkyards. But to get a true full-body workout, fitness expert Amy Dixon says all you need is one piece of equipment: the kettlebell. This compact, cannonball-shaped weight can work your entire body in one session, when used properly.
“Research from the American Council on Exercise has found that a 20 minute kettlebell workout was so intense that it helped people burn more than 270 calories — the same as if they were running at a speedy, 6-minute pace,” Dixon says. “At the same time, they were also building strength and flexibility.”
The Reverse Lunge Figure 8
Begin by holding the kettlebell in your hands, shoulders back. “You’re going to grab right near the horn, which is the base of where the kettlebell starts,” Dixon instructs.
Once you’re in position, step back into a reverse lunge. Alternate legs, extending back fully.
Next, add in the figure 8 by bringing the kettlebell over to one side of your hip. In a circular motion, bring the kettlebell around to the other side of your hip, making a big figure 8 pattern.
Once you’ve mastered this move, Dixon explains how to increase the intensity. Hold the bell in your right hand. As you step back into the reverse lunge, circle the bell under your leg. “So what this forces you to do is really increase that range of motion, and it’s also agility based,” Dixon says. “This is a great exercise for working the entire body, and it will really get your heart pumping as well.”
For best results, Dixon recommends performing 3 sets of 10-15 repetitions on both sides.
cover photo: meandmyhealth.in/