Every year, people aspire to get back in shape, however, 80% of these people quit going to the gym after the first five months of attendance. When people feel comfortable with their regular workouts, they also tend to get bored and unmotivated. With that being said, there are plenty of alternatives that offer fat burning exercises that fitness enthusiasts can benefit from like these bell exercises.
Blast the calories with these bell exercises
According to the American Council on Exercise, using kettlebells engages multiple muscle groups, and is the most effective way to get in shape.
If you’re ready to get creative with your workout and ditch your old routine, Orangetheory’s fitness coach Charlie Ridlhofer has a list of five exercises that will put your old routines to shame and deliver promising results.
Want a workout that targets your core, shoulders, back, and hamstrings? Kettlebell windmills do just that, as they are a complete body workout.
First, you will place the bell in front of you with your feet and shoulders apart. Hold the bell and extend your arm in the air above your head. Keeping the bell closed in the air, rotate your feet at a 45-degree angle and slowly bend to the other side of your body with your free hand reaching the floor. Once you are in this position, you will pause and return to a standing position while keeping the body straight. Completing this movement as one reps and three sets of 5-10 reps is recommended, with the kettlebell 5-10 pounds.
This is one of our favorite exercises. Kettlebell swings help build and maintain solid muscle while regaining strength and strengthening the core. To set up, you will have your hips squatted, shoulders back and left hand (here’s the ultimate grip strength guide) bell on the floor. With your left hand, you will move the bell in front of you, stop at a 90-degree angle, and then lower it back down again. You will then move to your right hand and do the same movement. This counts as one reps and you will continue to do a total of five sets of 5-10 reps.
It is very important not to stand between reps because the exercise strengthens your lower back to improve your posture.
3. Cup Squat
It’s named for the way you carry weight – in front of your chest with your hands resting. The cup squat is an effective fat-blasting squat exercise.
To start, place your feet about shoulder width apart. Sit in a squat position with your shoulders above your hips and your back in an arched or neutral position. Hold the bell up to your chest, push it up with your heels in a standing position, pause and squat down again. This will demonstrate one reps and three sets of 8-10 cup squats are recommended.
4. Single row curved arm
Start with a bell in front of you, as you begin in a lunge-like position. The knees are slightly bent, the butt is pushed out as far as possible. Place the forearm of your resting arm on your front knee and hold the bell with your other hand and pull it into your stomach, forcing your shoulder to form a 90-degree angle in the air. Arch your back to prevent lower back pain and lower the bell back toward the floor. This will end with one rep. Return to the starting position and repeat on the other side. Three sets of 15 reps per arm are recommended to maintain maximum results.
Kettlebell hooks are known as one of the best upper body exercises you can do. Connecting your shoulders, core, and back, you’ll start shoulder width apart at your feet with your knees slightly bent. Then you’ll grab the bell and move it over your head, extending your arm straight into the air, pausing and then lowering it back down again. Keeping your legs in a simple squat position, this will do one repetition.
It is recommended that you do 3 sets of 8-10 reps per arm.
Kettlebell exercises are proven to engage all muscle groups while strengthening your mind, body and posture.
Incorporating these movements into your daily workouts will strengthen your muscles and overall physique. These high intensity exercises will burn calories, deliver promising results, make you stronger, and impact your overall healthy lifestyle.