Lifelong dedication to a single fitness tool? A strength coach's six-kettlebell exercises demonstrate their preferred choice - the kettlebell - and its efficacy.
Prime Day Deal: Full-Body Kettlebell Workout Designed by Certified Trainer Domenic Angelino
Get ready to shape up with a full-body workout using just one weight, all thanks to the unique design of kettlebells and a workout plan created by certified personal trainer and strength and conditioning coach, Domenic Angelino.
Kettlebells, with their unconventional shape, provide a greater challenge to your core and balance, making exercises more unstable and engaging more stabilizer muscles in each repetition. This results in a more time-efficient workout.
During the Prime Day sales, you can grab a Signature Fitness Cast Iron Kettlebell 20lb, currently discounted by $11 and priced at $23.99 at Amazon.
The workout designed by Domenic Angelino involves a series of dynamic exercises, each performed in sets with appropriate rest periods. Here's a breakdown of the exercises included:
- Kettlebell Goblet Squat: Stand upright, holding a kettlebell tight to your chest. Squat as low as comfortably possible, then drive through your feet to return to the starting position.
- Kettlebell Swing: Perform the exercise in sets of 12-15 repetitions with 45 seconds of rest between sets. The kettlebell swing requires quick movement, making it a great option for developing strength and explosive power.
- Kettlebell Overhead Press: Stand upright and press the kettlebell overhead so arms are fully extended and biceps end up by ears. This exercise is performed in sets of 10-12 reps with 60 seconds of rest.
- Kettlebell Front Raise: Stand upright and raise the kettlebell in front of you until arms are roughly parallel to the floor. This exercise is also performed in sets of 12-15 reps with 45 seconds of rest.
- Kettlebell Single-Arm Bent-Over Row: Stand with feet shoulder-width apart, lean over to row the kettlebell to the bottom right side of the rib cage, and then control it back down. Each arm is worked in sets of 10-12 reps on each side with 60 seconds of rest.
- Kettlebell Upright Row: Stand upright and lift the kettlebell straight up to the chin, sending elbows out to either side. This exercise is performed in sets of 12-15 reps with 45 seconds of rest.
This workout is designed to build muscle and increase muscular endurance. Domenic Angelino, who holds a master's degree in kinesiology and further fitness qualifications from the American Council of Exercise and National Strength and Conditioning Association, has developed kettlebell training programs, although specific details or exact publication dates of these programs are not currently available.
So, gear up for a full-body workout that's both challenging and efficient with the kettlebell deals available during the Prime Day sales. Happy lifting!
