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Hi,

In our last lesson, we talked about dumbbell and barbell

training.

Today, we’ll do a bit more work with the kettlebell.

Try these exercises and see how you do.

Sit-Ups to Press. Adding weight to a sit up is great

for your core, and the press at the top works your arms

and shoulders. Start in a typical sit-up position on your

back, knees bent and feet flat on the floor.

Hold the kettlebell by the bell with both hands and hold

it to your chest. As you roll upwards to perform the sit-up,

press the weight away from your chest and upwards.

When you reach the top of the sit-up, your arms should be

fully extended with the kettlebell overhead. Bring the

weight back to your chest and roll back to the starting

position. This is one repetition.

Aim for twelve to fifteen reps repeated up to three

times.

Kettlebell Swings. Start with a lower weight on this one

until you build up your stamina. The object is to use your

hips, shoving them aggressively instead of using your arms.

Stand upright with your feet shoulder-width apart.

Hold the kettlebell handle in front of you with both hands.

Bend your knees a bit, then bend forward at your hips to

swing the kettlebell between your legs. Stand back upright,

using the momentum from your hips (not your arms!) to swing

the kettlebell out to chest height.

Squeeze your butt as it reaches the top. This is one

repetition. Aim for twelve to fifteen reps repeated up to

three times.

Hand to Hand Swings. This is the same basic form as the

regular swings, but you’re only using one hand and swapping

the weight to the other one mid-way.

Start with a lighter weight since you’re only using one hand.

Stand upright with your feet shoulder-width apart. Hold the

kettlebell handle in one hand. Bend your knees a little,

then bend forward at the hips to swing the kettlebell between

your legs.

Stand back upright, using the momentum of your hips to swing

the weight up to chest height. At the top of the swing,

squeeze your butt and switch the kettlebell to the other hand.

Repeat the movement with that hand. One swing with each hand

is one repetition. Aim for twelve to fifteen reps repeated up

to three times.

In our next lesson, we’ll talk more about working out with an

ordinary jump rope.

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