Kettlebell Exercise Routine

For a full-body workout, it's hard to beat a kettebell, a round weight of varying amounts suspended below a handle. Because the weight is distributed unevenly, maneuvering a kettebell recruits core muscles. The workout also builds other muscles, boosts bone strength and promotes cardiovacular fitness. (Check with your doctor before beginning any exercise program). To begin: Using an 8-to 12-pound kettlebell (about $30 at sporting-goods stores), start with just a few repetitions ("reps") of each move, increasing reps as you improve. Keep abdominal muscles tight...don't arch your back...don't drop the weight...do wear low-profile (not platform-soled) athletic shoes. Resource: Bottom Line/Women's Health, August 2009, p. 11.

Two-Arm Swing
Start: Stand with feet slightly wider than shoulder-width apart, toes angled out, kettlebell on the floor between your legs, several inches behind your heels.
Swing: Bend knees, keeping spine straight and chest up...grasp handle with both hands...straighten legs, push hips forward and swing arms out in front to raise kettlebell to shoulder-height...bend knees, dropping arms so kettebell moves between thighs...continue swinging for desired number of reps. (Do slowly, in a controlled manner so as to not let mometum take over.)

Shoulder Press
Start in "rack" position: Stand with feet slightly wider than shoulder-width apart, knees slightly bent, kettlebell in your right hand, elbow bent, fist positioned in front of shouder joint, kettlebell resting on the back of your forearm.
Press: Straighten right arm so kettlebell is directly above right shoulder (keep wrist straight)...bend arm to return to start position...repeat. Switch to the left hand. (Again...lift slowly...7-8 seconds).

Weighted Squat
Start in "Rack" position as described above.
Squat: Slowly bend knees, sticking out your rear end (as if taking a seat in a chair) and keeping your knees above your ankles, chest up and back straight. Continue lowering hips until thighs are parallel to the floor...slowly rise to start position....repeat. Switch kettlebell to the other hand and repeat. Variation: Hold the kettlebell down in front of you with both hands. Go into a squat. As you come up out of the squat lift the kettlebell above your head as if doing an overhead shoulder press. Repeat.

Stiff-Leg Lift
Start: Stand with feet shoulder-width apart, toes angled out slightly, arms straight down in front of you, holding kettebell at hip-height with both hands. Bend and lift: Keeping arms and back straight, bend knees slightly and hinge forward at hips...lightly touch kettlebell to floor in front of you...contracting buttocks muscles, straighten knees and return to start position...repeat. Caution: Skip this exercise if you have low-back problems or osteoporosis - it can strain a weak back or spine.

Tactical Lunge
Start: Stand with feet together, arms straight at your sides, kettlebell in your left hand. Lunge: With left leg, step back about 24 inches, landing on ball of left foot...bend both legs, lowering left knee until right thigh is parallel to floor...pass kettlebell beneath right thigh, switching kettlebell to right hand...step left leg forward to starting position. Repeat stepping back with right leg and switching kettlebell to left hand.