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Trainer Tip | Kettlebell & Bosu Ball

Jun. 7, 2016 / Bre B
kettlebell workout



Looking for something different to do on the functional training turf?

Kettlebells are the way to go if you are looking for a way to shake up your cardio/ weight lifting routine. According to a study done by the ACE (American Council on Exercise) you can burn around 20 calories per minute doing an interval kettlebell workout. That’s over 200 calories in a ten-minute workout!
Kyndra, one of the personal trainers from our University club location, shows a quick three-part workout using kettlebells and a bosu ball to target your core and upper body. Do 8-10 reps of each set and repeat three times for a quick 200 calorie burn.

  • Kettlebell Squat. Select your kettlebell weight of choice, and stand with your legs hip-width apart. Hold the kettlebell against your chest with both arms and squat with your feet flat against the floor. Do 8-10 reps, and repeat 3 times in your circuit.
  • Kettlebell Shoulder Press. Select your kettlebell weight of choice, lunge with your right leg and fully extend your left arm with your palm facing out. Do 5 reps with your left arm. Repeat the workout with your left leg and right arm. Repeat this exercise 3 times in your circuit.
  • Bosu ball abdominal workout. Use the bosu ball to shake up your routine and strengthen your core. Lay flat on the bosu ball, with it positioned in the middle of your back, use that angle to do any abdominal crunch of your choice. Do around 10 reps of this core workout and repeat 3 times in your circuit.

For more information on kettlebells, or any functional training tips and ideas, contact our personal training staff for an evaluation and a free training session.