Bohemia, NY (PRWEB) March 25, 2013
On March 25, 2013, kettlebell trainer Lorna Kleidman releases a statement on a SHAPE article by Nora Tobin regarding a kettlebell workout for people who are short on time. The kettlebell workout is for the entire body, and can burn 20 calories a minute.
According to the SHAPE article, a kettlebell is one of the most effective tools on the market for helping you sculpt a slim, strong physique. When using a kettlebell, you use all of your major muscle groups at once because you continuously have to control the bell's shifting center of gravity. This allows you to burn a lot of calories when using a kettlebell in your workout routine, reports the article.
The article goes on to recommend the following three-day-a-week workout routine, in which one set is performed for each of the four exercises. The entire circuit is done three times.
- Kettlebell Swing: 15 reps. Start with feet hip-width apart, holding the kettlebell at your center. Bend your knees while shifting your hips back, and make sure your torso is parallel with the floor. To come back to a standing position, use your glutes and drive your hips forward.
- Kettlebell Squat: 10 reps. Stand with feet hip-width apart, with the kettlebell held to your chest with both hands. Keeping your chest lifted, bend knees and shift your hips to lower into a squat.
- Single-Leg Deadlift: 10 reps per side. Holding the kettlebell in your left hand; shift your weight onto your right foot. Bend your right knee slightly, and hinge forward at your hip. Kick your left leg back as you bring your torso parallel with the floor.
- Bent-Over Row: 10 reps per side. Stand with feet hip-width apart, and hold the kettlebell in your left hand. Bend your knees and hinge back at your hips. Row the kettlebell up to about shoulder height, while keeping the weight close to your side and your core engaged.
Lorna Kleidman, a world champion kettlebeller and kettlebell trainer, comments on the 20-calories-a-minute workout. “This kettlebell workout is quick, efficient, and great for anyone short on time. One of the benefits of using kettlebells in your workout is that they force you to use so much more of your body than do simpler tools like dumbbells that have a static center of gravity.”
Lorna Kleidman is a three-time World Champion and World Record holder in kettlebell sport and the most decorated kettlebell athlete in the country. She developed the innovative methods used in KettleX as a way to bring the benefits of the bells to everyone in an easy-to-use, comprehensive and fun format. Lorna has been teaching individuals and group classes for the past six years.