Kettlebells are cast iron orbs developed by Russian strongmen back in the 1700’s. Recently they’ve made a huge comeback. There are gyms all over the country now offering special kettlebell themed classes. What’s great about these weights is that it brings cardio and strength together in one swift exercise. Instead of lifting weights for twenty minutes and then spending another half hour on the treadmill you can get everything done with kettlebells in 20 minutes.
As you probably know, I am the queen of exercise improvise. There are no excuses for getting a good workout anywhere anytime. So, if you don’t have a gym membership or a load of iron ore lying around your house, do not despair. I’ve found you can do the exact same kettlebell workout with a loaded laundry detergent bottle. You need to purchase the ones with handles. Make sure the plastic seam on the inside of the handle has been smoothed out.
Fitness experts recommend that women use kettlebells between 8 and 15 pounds. A full container of liquid detergent weighs 15 pounds. Voila.
To start your very own homegrown kettlebell/laundry detergent fitness program try these three all around movements:
Single arm swings (targets glutes and quads)
Stand with feet hip width apart and place kettlebell (or detergent container) between your feet. Lower your body to a squat and pick up the bell/container. Swing the bell/container upwards parallel with the floor as you move to a standing position. Repeat this movement 12 times. Switch arms. Do three sets alternating arms.
Half sit-up (targets abs, core and shoulder)
Lie flat on the floor with your right leg bent and a kettlebell/detergent container close to your right shoulder. Pick up the bell/container and rest it against the back of your forearm. Extend your right arm out to the side and rest it on the floor. Gently press the bell/container upward extending the elbow. Begin a half sit up pushing off your left arm, curl your body upward. Hold briefly before uncurling and return to the floor. Repeat this movement 12 to 15 times with each arm. Do three sets on per side.
Shoulder press (targets shoulders and triceps)
Stand with both feet together while holding a kettlebell/container at chest height close to your body. Complete 12 to 15 standing lunges with each leg. Maintain a 90 degree angle with your forward leg. Take a 30 second rest after completing each set. Do two more sets.
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