| One of the great advantages of working out with | | | | variation) ; one arm swings, two arm swings and |
| kettlebells is the number of exercises that you | | | | bottom up presses. |
| can perform, which allows you to create any kind | | | | My workout is as follows: |
| of workout you desire. Combined with very small | | | | 1. Warm up your joints with shoulder rolls, |
| space requirements, you can design a workout | | | | windmills, torso twists and knee and ankle |
| that can be performed in your studio apartment, | | | | rotations. |
| with no joint or ballistic impact, and yet still work | | | | 2. Take your smallest kettlebell (I use the 12kg) |
| you harder than going for a run around the block. | | | | and perform 5-10 bottom up presses on each |
| The benefits of zero/low impact exercise cannot | | | | arm. Rest for 30 seconds. |
| be overstated, particularly if you are carrying | | | | 3. Take your second smallest kettlebell (I use the |
| extra weight, or are an endomorphic body type | | | | 16kg) and perform 10 one arm swings on each |
| like me. Running and other forms of ballistic | | | | arm. Rest for 30 seconds. |
| exercise can be very hard on the knees, ankles | | | | 4. Using the same kettlebell as above, perform 20 |
| and even the muscles. I once met a girl who, | | | | alternate one arm swings. Rest for 30 seconds. |
| because of very strong joints, had bruised the | | | | 5. Take you heaviest kettlebell (I use the 24kg) |
| inside of her calf muscle by overdoing the | | | | and perform 10-20 two arm swings. |
| treadmill. | | | | 6. Cool down by walking around, deep breathing |
| Although there are many kettlebell exercises that | | | | and slowly moving your arms in circles. |
| involve a ballistic shock, I personally don't do any | | | | This workout take me less than 10 minutes to |
| of them. For a zero-impact, high intensity workout | | | | perform, it raises my heart rate to 160, burns fat |
| you can perform in less than 10 minutes, I | | | | and builds muscle. Not bad eh? |
| recommend 3 kettlebell exercises (with one | | | | |