Fantastic fitness results can only be achieved when your time is used more resourcefully. Using your time on muscle-specific exercises (like bicep curls) won’t yield the results in overall fitness and fat reduction that you’re looking for. You need to maximize your results with efficient exercises.
Kettlebells do just that. Just ask anyone who’s used a kettlebell. They can tell you that within a couple of minutes, you’re sweating. Exercises like the swing, snatch, and get-up will get your heart pumping and get you into incredible shape. How long does it take? For a beginner, ten minutes a day is all you need, not to mention all you’ll be able to do at first.
Don’t get hyped up into the muscle magazine culture that tells you that you need to split your workout into each body part. If you don’t have access to kettlebells, do full body exercises such as Deadlifts, Squats, Bench press, Pull-ups and Dips. Get started on these exercises with heavy weights and you’ll not only see your body change aesthetically, but you’ll also be stronger and perform better.
The following is a couple workouts that can deliver great effects. During these exercises, using heavier weights can improve your results and increase your muscle and power.
Workout A1
1-1: Deadlift 5×5
2a: Weighted Pull-up (3×5)
2b: Weighted Dip (3×5)
3a: Hanging Leg Raise (3×10)
C2: Kettlebell/Dumbbell Swing-3×20
Workout 2
1a: Bench Press (5×5)
B1: Double Kettlebell/Barbell Clean and Jerk-3×6
2-2: Renegade Row 3×6
3-1: Kettlebell,Dumbbell Get-up (Right)
3-2: Kettlebell,Dumbbell Get-up (Left)
4-1: Jump-rope intervals 10 Mins
Follow this workout for a month, alternating Workout 1 and 2 three days a week and along with a healthy diet and a basketball session or two and you will start seeing some major results in overall strength and muscularity, not to mention fat loss. Forget the wrist curls and lateral raises and start hitting your whole body. With these exercises, you’ll be hitting all the muscles that you would have with isolation exercises.
Are you ready to get a killer workout in minutes rather than hours? Kettlebells let you hit your entire body using exercises that build both muscle and functional strength.
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