Kettlebell Workout – Swing Yourself Fit!

Whether you’re a gym bunny or prefer working out in the fresh air, Kettlebells are one of the most versatile pieces of kit. Using these iron weights you can get a cardio and resistance workout at the same time, and could burn up to 400 calories in just 20 minutes.

If you’ve tried the Kettlebell workout in the May issue of Health & Fitness, why not add these two extra moves to your repertoire?

One hand swing
Reps: 30 seconds

Grab a kettlebell with your right hand, letting the bell hang in front of you. Squat down until your thighs are parallel to the floor and swing the bell between your legs and behind your hips. Immediatley stand up and swing the kettlebell up to shoulder height while pushing your hips forward and contracting your gluteals. Once the kettlebell is at the top of the move, grab the handle with the left hand and, when your grip is secure, let go with the right hand. Drop back to the starting position and continue to alternate hands with each rep.

Single-leg bicep curl
Reps: 30 seconds

Balance on one leg with your supporting knee slightly bent and your core tight. Place two hands on the ball part of the kettlebell and hold the bell so your arms are straight down, palms facing forwards. Squeezing the kettlebell, curl it up by slowly bending your elbows. When your elbows are fully bent, slowly reverse the motion to complete one rep