Work It Out!

Pumping iron. Welcoming your friends to the "gun show". We all want the kind of body everyone will envy. Even women long for a toned, slightly muscular looking physique. However the road is difficult and can be quite intense. First and foremost, it's imperative to understand that strength training workouts can assist a great deal in obtaining fat loss. Are you ready and willing to learn how?

Kettle bell workouts are a great way to incorporate a little of everything into your routine. There are numerous kettle bell workouts that can improve both your muscle tone, give you a solid cardio workout, and keep you engaged at the gym. Always check with a fitness professional about the correct weight and number of reps for you. This will change frequently. You don't want to overdo it, but you also don't want to underdo it. Balance is key. Here are a few of my personal favorite kettle bell exercises.

I'm Callie Durbrow, a personal training expert and owner of Durbrow Performance Personal Training based in Cambridge, Massachusetts. And I've got some great tips in changing your workout routine so that you can start getting the most out of your strength training for fat loss.

Kettle bell jump start - Stand with your feet shoulder width apart and the kettle bell between them. Squat down and pick up the kettle bell with one hand and quickly lift it to shoulder height with your arm bent. Now squat (make sure your behind is behind you, like sitting in a chair) and push the kettle bell into the air. Now straighten your legs and lower the kettle bell back down to the ground. This is a really great addition to your strength training for fat loss workout, as it incorporates nearly every muscle. For a big challenge, use both hands and a heavier kettle bell.

Kettle bell one legged drop - Hold the kettle bell in one hand straight out in front of you. Using the leg of the side you're holding the kettle bell on, lower the kettlebell to the ground. Your leg will lift into the air as the kettle bell makes its descent. When you hit the ground, your body should be parallel to the ground.

Turkish get-ups - Lay on your back on the ground with a kettle bell in your hand above your head, at a ninety degree angle with your body. Using your abs, push the top part of your body up to sitting position. Then, place the foot/leg of the opposite side holding the kettle bell behind you and push your body up to a standing position, still holding the kettle bell above your head. Now, you're going to lay back down to your original position by again putting the opposite leg behind you and lowering your body to the ground.

Kettle bell switch - This exercise is more cardio but it's a great way to work out your quads with all the squatting. Stand with feet shoulder width apart and swing the kettle bell into the air using one hand. At the top of the swing, switch the hands holding the kettle bell. Always squat between swings so that you have balance and work those quads!

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