Also includes a jump rope for maximum cardio benefits
Stand feet parallel and hip-width apart and take two kettlebells in front of you with your hands under the bells, palms upward. Push the kettlebells upward. Slowly lower the kettlebells. Press the kettlebells into your hands. The kettlebells should be facing the floor.
PUSH-UP Feet hip-width apart, knees bent, hold kettlebells near your feet and slowly lower your body until your chest is just above the floor. Breathe in and raise your body back to the starting position. Perform as many reps as possible in 60 seconds, then rest for 2 to 3 minutes, repeat as many times as possible with a new repetition.
GONBELL LADDERS Stand with your feet shoulder distance apart and shoulders down, and knees slightly bent and feet slightly staggered (toe facing front, heel out back). Keep your stomach tight and spine tall while lifting the kettlebells. Lift kettlebells by the handle until nearly parallel with your body and then lower while pushing the bell away from your body. Perform 16 reps, then push kettlebells straight down until the kettlebell touches your feet, repeat the same number of reps.
BELLS SWINGS Stand tall on a 12-inch box or a bench. Hold kettlebells by your sides and raise them above your head, swinging them over your body without swinging your whole body. Repeat for 15 or more repetitions.
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SWIMMING WITH KETTLEBELLS Hold two kettlebells each in your hand by your sides, stand with feet shoulder width apart and bent at a 45-degree angle, knees slightly bent. Perform a jumping jack with the kettlebell or jump rope. Repeat as quickly as you can in 60 seconds, with 60-second rests.
HOLD THE KETTLEBELL PULLUPS Lying on the floor, hold kettlebells over your head to straight leg raise position, then slowly lower the kettlebells to the floor. Perform 1 to 2 sets of 24 total reps with 30- to 60-second rests between sets. Perform 1 to 2 more sets with the same rest times (one set of 12) for a total of 3 sets. Perform 3 sets of 12 with 1- to 2-minute rests between sets.