If you believe that time spent with burpees is enough, we are here to present a more innovative and much faster way to activate all your muscle groups – it’s the energy with just one kettlebell, three simple moves, and the support of just half an hour.
I checked out this kettlebell exercise to see how far I could go in 25 minutes. The result? It’s a quick and no-nonsense training, both weight lifting and cardio conditioning are suitable for young athletes that ultimately work everything, i.e., arms, legs, core, and back – no running required.
What Makes This 3-Move Kettlebell Workout So Effective
Kettlebells are so versatile – the use of just a few well-chosen exercises improves power, balance, the power of endurance, and the power of coordination. Every three moves in the procedure form one circuit. Proceed as follows: Either do a single round of all the exercises and then repeat the four circuits, or keep exercising without a pause between any moves and immediately move on to the next one.
There is no matter how you decide to go about it, the critical point is to get through the exercises vigorously but carefully. In that way, the workout is short and yet extremely effective, as your muscles will be working hard but will not be tiring themselves out for too long and it certainly won’t be necessary to spend all day in the gym.
The setup I went with was:
- Single-arm plank row – 10 reps each shoulder
- Rotating press – 8 reps each arm
- One-arm kettlebell swing – 10 reps per arm 30 seconds between the exercises and 90 seconds rest between sets. Complete four rounds.
The Actual Process On How I Felt With Every Single Move
The Single-Arm Plank Row was more than me from the beginning. It was the resistance of the core even more than planned. To balance on one hand and row the kettlebell with the other one, I had to constantly tense my abs to avoid falling over. When I was focusing on the elbow back drive and squeezing at the top, the lat muscles were moving as well and were involved.
The Rotating Press exercise involves a lot of upper-body control. I moved only the upper part of my body as I press the kettlebell up, which made my shoulders and obliques work. It is a slower action but it kicks off the fat burning process very quickly, especially if you take a short break at the top and then gently lower the weight.
Finishing the exercise with a The Single-Arm Swing is the most dynamic part. It not only makes the body’s backside strong – well hello, glutes, hamstrings, and lower back – but also develops both grip and shoulder strength. I had to do a few reps to get the movement right, but after that, it was an effortless and very powerful move.
Just A Few Tips For The Beginning
If you’re a kettlebell beginner, get in enough repetitions to practice the right technique – especially the swing. Don’t allow the bell to hit your forearm; it’s an indication that either your grip is incorrect or your trajectory is off. Maintain a neutral wrist, a light grip, and avoid jerky movements.
While doing the plank row, be sure to go all the way through the motion before stopping. For the press, make a strong and complete lockout. And for the swing, initiate the motion with your hip, not your hands. You can try counting from one to three slowly while going down this way your time working under tension gets an additional lift.
The Benefit I Reaped in Seven Days
I almost like a day and I already felt the difference. The center of my body was not loose, my back muscles were now more solid, and my arms and shoulders could still feel the results of the exercises, pull-ups, and over-the-head exercises, to be exact. The most amazing part of it was that I never get bored because the continuous tension, coordination, and challenge have the whole length of my workouts and kept me hooked up till the end of the day.
For sure, I didn’t even think about burpees anymore.
This kettlebell workout is a great one to do if you need something quick and efficient that doesn’t lack effectiveness. It’s the best exercise for a home workout, when you’re traveling, or just want to get something done with. With only one kettlebell and just 25 minutes of focused work, you can realize a substantial full-body muscular power — and you don’t even need do any jumping jacks.
