Kettlebell Routines for Strength and Weight Loss

The following kettlebell routines for strength and weight loss are based on scientific evidence that, indeed, kettlebell exercises are effective and efficient for these purposes. The efficacy of kettlebells lies in their design - kettlebells are designed so that their center of gravity is variable instead of being fixed, as is the case with dumbbells. Lifters must then use their core muscles in order to keep their balance, thus, multiplying the effects of other weight exercises, say, lifting dumbbells or barbells.

The result: Whole-body dynamic routines that combines the benefits of cardio, weight training, and range-of-motion training into a single workout! It's no wonder then that kettlebell routines for strength and weight loss are popular even among seasoned bodybuilders, more so with beginners.

First Workout
This 20-minute workout is proven to burn an average of 20.2 calories per minute or 404 calories for the entire duration; the calories were burned both at the aerobic and anaerobic levels. This is equivalent cross-country skiing!
The focus of the workout is the one-armed snatch with instructions below:

• Grip a kettlebell in your dominant hand and place it in front of your body. Stand with your feet shoulder-width apart.
• Keeping your back as straight as possible, bend at your knees and squat down.
• Lift the weight using your thighs and hips and then swing it back between your outstretched legs to gain moment.
• Immediately drive the kettlebell forward - reverse direction, in short - while your shoulder arches up and your body extends to its full standing position.
• Bend slightly at your knees and stand up straight while punching the weight straight overhead.
• Return to starting position.

The 20-minute workout is as follows:

• Basic warm-up exercises for 5-10 minutes
• 15 seconds of one-armed snatches with the dominant hand
• 15 seconds of rest
• 15 seconds with the non-dominant hand
• Alternate the snatches with the rest period for 20 minutes
• Cool-down exercises for 5 minutes

Just imagine: With a single kettlebell exercise, you can get fitter, leaner and stronger!
Second Workout
This second workout has more variety than the first, thus, explaining its popularity among both beginner and intermediate fitness enthusiasts. For the beginner complex, each kettlebell exercise and push-up must be done for 5 reps. For the intermediate complex, individuals should perform 6 to 10 reps for the kettlebell exercises and 4 to 10 reps for the push-ups.
Here's how each workout will look:
#1 Beginner

• Basic warm-up exercises
• Kettlebell deadlifts
• Push-ups
• Kettlebell high pulls
• Push-ups
• Two-handed kettlebell swings
• Push-ups
• Goblet squats
• Push-ups
• Basic cool-down exercises

#2 Intermediate

• Kettlebell deadlifts
• 10 reps push-ups
• Kettlebell High pulls
• 8 reps Push-ups
• Two-handed kettlebell swings
• 6 reps Push-ups
• Goblet squats
• 4 reps Push-ups
• Basic cool-down exercises

Keep in mind that these kettlebell routines for strength and weight loss should be performed with proper form and technique as well as the appropriate equipment. Your safety is always the most important thing when exercising especially with heavy kettlebells in your hand.

Kettlebell exercises and workout routines are great for improving your overall fitness. For information on how to get the most from Kettlebells visit trainkettlebell.com

Article Source: http://EzineArticles.com/expert/Pascal_Cros/1586147