“There’s irrefutable evidence that testosterone enhances libido in women, and high-intensity exercise boosts testosterone levels temporarily,” says Robert Leave, Ph.D., a health science expert and the dean of the University of South Carolina Beaufort. A study at Kennesaw State University in Georgia showed such an uptick in women after CrossFit sessions, and intensity is the key.
“The data seems to be on the side of HIIT or lifting loads at least 85 percent of your maximum strength,” says Leave. If you’re looking for a workout that gets you fired up in more ways than one, grab a 12-kilogram kettle bell (or a 20- to 25-pound dumbbell) for this high-intensity kettlebellcircuit from Shape Brain Trust member Alex Silver-Fagan,a Nike Master Trainer, yoga teacher, and Strongest kettle bell instructor.
“These moves hit the entire body, work the core throughout, and develop a baseline of cardio endurance,” says Silver-Fagen. “There’s also something sexy about using a kettle bell and creating power with your body.” To make the sweat mesh even steamier, work through the moves with a partner.
Lift shoulders off the floor, engaging abs and pulling low ribs down. Extend legs, raise them to a 45-degree angle off the floor, and hold them straight.
D. Lower the kettle bell slowly to chest to return to start, holding the hollow-body position throughout the movement. While pressing the kettle bell toward the ceiling, extend the right leg out, kicking through heel, to hover an inch off the floor. Lower the kettle bell slowly to chest and pull right leg back to the tabletop position to return to start.
Raise hand up to sternum so the kettle bell is resting on right forearm in a front rack position. Hold the kettle bell in the left hand by side and shift weight onto right foot.
C. Holding this position, row the kettle bell up to lower rib, keeping bicep close to side and bringing elbow up toward the ceiling. Push hips back, slightly bend knees, and reach down for kettle bell.
C. Grab the kettle bell handle with both hands, open hips, and shrug shoulders, drawing the kettle bell up to chest and scooping elbows up to clean it up to a goblet squat position. D. Drop into a squat, pushing hips back and knees forward.
Stand and reverse the movement to lower the kettle bell to the floor to return to start. Hold the kettle bell in front of sternum, one hand on each side of the handle.
C. Push off the right leg to stand balancing on the left, bringing right knee to chest. Place the kettle bell on its side and start in a plank position with feet slightly wider than hips-width apart.
Push elbows out so arms form a 45-degree angle to body. Slowly lower body, and stop 3 inches above the floor, keeping core engaged.
Make sure body forms a straight line from head to toes. But there’s a difference between showing off and actually building a strong body, and this kettlebellcircuit is all about developing strength with solid, functional moves.
Primal Soldier) and Kelsey Keenan showed off this circuit that involves three dynamic, single- kettle bell moves that alternate body parts worked using a smart 3:2 work-to-rest ratio. For the first move, Lava and Keenan perform a bent-over row, clean, and then goblet squat to overhead press.
Also, of note: Use an underhand grip during the kettle bell row to set your shoulders up in a comfortable, pain-free position. Focus on rowing your chest to the floor as opposed to dropping to the bottom of each rep. Set up with both your hands and feet wide to help you stay strong and balanced.
Check out his Men's Health Kettle hell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettle bell. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
When you’re training getting in the best shape of your life, you’re going to want to diversify your workout routines to maximize the results. Training with a kettle bell is going to be low impact, but that doesn’t mean it’s going to be easy.
For those who are on board with living a healthier lifestyle, consider trying a kettlebellcircuit for fat loss ! With as little as 20 minutes a day, several times a week, you will improve your overall fitness with a whole body kettle bell workout.
The purpose of circuit training is to work the different muscle groups at the same time with little resting in between. This allows you to alternate what body parts you’re targeting, therefore letting one muscle group rest while you’re working on another.
Kettle bell training isn’t some new fad that’s sweeping the fitness world by storm. It's that uneven weight distribution that makes kettle bell more challenging because not only are you trying to keep your balance, but you’re also getting a more complete full body workout.
Since you are getting a more complete workout, your body is going to burn more calories, thus maximizing your weight loss efforts. Start this exercise by holding the kettle bell by the sides of the handle (also known as the horns) and push your shoulder blades together and down, which is going to open your chest.
Take a deep breath and imagine you’re screwing your feet into the ground without actually moving them. Then, dig the ball of your left foot into the ground behind you and bend your hips until your torso is at a 45-degree angle from the floor.
Start this exercise by standing straight while holding the kettle bell by the handle at shoulder level. Your chin should be tucked back so that the weight doesn’t hit you as you’re lifting.
Note: If you aren’t able to get your arm completely straight when lifting the kettle bell upward, just raise the weight until your elbow has formed a 90-degree angle and hold it there for a couple seconds. When you feel a stretching in your hamstrings, extend your hips, tuck your tailbone under and squeeze your glutes as you lock out.
Stand with your feet shoulder width apart and hold the kettle bell by the horns, with the bell facing upward. Following the same posture as the shoulder halo, except hold the kettle bell at arm’s length and move it around your hips, switching from one hand to the next.
Get out of the gym and into the great outdoors this spring/summer with this full body kettlebellcircuit workout you can perform anywhere! Kettle bell workouts are growing exponentially in their popularity.
So today, we bring you a full body kettlebellcircuit workout you can do anywhere this summer. Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat.
Sign up below today to learn and ensure you get the most out of this workout program. The intent of this program is to give you a solid full body workout to maintain muscle tone, promote functionality, while also giving you a break from being stuck indoors this spring/summer.
Focus on strong contractions and keep the body tight during slow eccentrics. I’d recommend using it with maintenance level calories, or paired with a very slight deficit or surplus depending on your goals.
Personally, I’d recommend pairing the kettle bell days with a form of HIIT cardio, and performing Less, yoga, and any additional core work you’d like on your rest days.