The farmers needed a uniform way to measure the weight of crops, and developed the handled object to act as a counterweight and thus a primitive scale. Eventually, though, they realized the kettlebells had additional benefits.
The farmers could also use the cast-iron, cannonball-like objects with a handle to get stronger.
A kettlebell, like many other fitness gadgets, can be used for exercises that target every muscle of the body. Combining a handful of those exercises in one session can lead to a challenging full-body workout.
Note: The following exercises should be done as a Tabata workout. Perform each exercise for a total of four minutes, alternating between 20 seconds of high intensity and 10 seconds of rest. Still confused? Learn more about the Tabata trend here.
Want more Tabata workouts? Check out the ACTIVEx Tabata Workout app
1. Deadlift
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 1 of 101. Begin in an athletic stance with your knees slightly bent and back flat.
2. Hold the kettlebell in two hands and lift it off the ground in a controlled motion.
3. Focus on lifting with your glutes and hamstrings.
4. Slowly return the weight to the starting position. Pause briefly, and continue the next rep.
5. Maintain a flat back throughout the movement.
Targets: Glutes, hamstrings
2. Row
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 2 of 101. Begin in a staggered stance with one foot considerably ahead of the other. Your front knee should be slightly bent. Your back leg should be straight.
2. Hold the kettlebell in your hand opposite of your forward foot. Rest your other elbow on the knee of your forward leg.
3. Lift the weight in a rowing motion, similar to pulling the string of a lawn mower.
4. Pause briefly at the top, and lower the weight in a controlled motion before beginning the next rep.
5. Perform reps with one arm for 20 seconds. Alternate sides for each 20-second interval.
Targets: Lats, back
3. Goblet Squat
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 3 of 101. Stand with your feet shoulder-width apart and toes slightly pointed out.
2. Hold the kettlebell with two hands on the outside, as if it were a goblet.
3. Perform a standard squat, one rep after the other.
4. Focus on maintaining a flat back and not allowing your knees to cave in throughout the movement.
Targets: Glutes, quads
4. Curl-to-Press
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 4 of 101. Stand with your feet shoulder-width apart.
2. Hold the kettlebell in one hand.
3. Perform a standard curl, keeping your elbow tucked in to your side.
4. Instead of lowering the weight, rotate your wrist and press the weight overhead.
5. Slowly return to the starting position, pause briefly, and continue the next rep.
6. Perform reps with one arm for 20 seconds. Alternate sides for each 20-second interval.
Targets: Biceps, shoulders
5. Tricep Extension
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 5 of 101. Hold the kettlebell overhead in one hand.
2. Bending at the elbow, slowly lower the weight.
3. Fully extend the elbow to lift the weight back to the starting position.
4. Pause briefly at the top, and continue the next rep.
5. Perform reps with one arm for 20 seconds. Alternate sides for each 20-second interval.
6. Focus on keeping your elbow in throughout the movement.
Targets: Triceps
6. Woodchop
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 6 of 101. Begin in an athletic stance with your knees slightly bent.
2. Hold the kettlebell with both hands by one of your ankles.
3. Lift the weight diagonally over the opposite shoulder.
4. Slowly lower the weight back to the starting position, and continue the next rep.
5. Perform reps on one side for 20 seconds. Alternate sides for each 20-second interval.
Targets: Core, obliques, shoulders
7. Russian Twist
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 7 of 101. Begin by lying down on your back with your knees bent and feet off the ground.
2. Hold the kettlebell with both hands at waist-level.
3. Twist to transfer the weight to one side of your body, lowering the weight to just above the ground.
4. Continue the twisting motion to each side for time.
Targets: Core, obliques
ACTIVEx Tabata Workouts App
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Want more workouts like this?
Download the ACTIVEx app, the world's first community-based fitness app. The app features customizable Tabata-based interval workouts and group training experiences with in-app coaching.
You can create and find "packs" to play with, download training plans for 5Ks, 10Ks and more, and celebrate your successes with friends and family.
Download the ACTIVEx app from the iTunes App Store
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