Follow these exercises at a good speed in sets to keep your heart rate up, which will speed up fat loss. First of all, do some strength training exercises that will increase your basal metabolic rate.
EXERCISE No. 1: SQUAT SWING
• Targeted muscles: quads, glutes.
• How to perform the exercise: stand up with your feet slightly turned outwards, wider than shoulder-width apart. Hold the kettle bell with both hands, with your forearm against your thighs. Bend your knees and push your glutes backwards, look far ahead with your back slightly bent forward. Contract your abs, your glutes, and push your pelvis forward to swing the kettlebell up vertically.
• Breathing: Breathe in deeply in the lowest position and breath out as you swing up.
• Safety instructions: Look far ahead. Do not use your arms to swing the kettlebell up, instead push with your legs. Do not arch your back and keep your shoulders back throughout the exercise. Stop when your arms are in a horizontal position. Weight: 18 lbs or more for men and 9-18 lbs for women.
• Reps: 3 times 30 seconds with 15-20 seconds of recovery.
EXERCISE No. 2: LUNGE SWING
• Targeted muscles: quads, glutes and shoulder muscles.
• How to perform the exercise: stand up, starting with the feet together. Hold the kettlebell in your left hand, arm out. Your other hand should be placed on the right hip. Step forward with your right foot and bend both legs into a lunge. At the same time, raise your left arm and propel the kettle bell upwards in a vertical direction. Return to the starting position by pushing on your front leg.
• Breathing: breathe in at the starting position and breath out when swinging the kettlebell.
• Safety instructions: keep your body weight centered between both legs, do not lean your chest forward or backward. Your back should stay straight throughout the movement. Contract your abs.
• Reps: 3 times 30 seconds on each side with 15-20 seconds of recovery.
EXERCISE No. 3: SHOULDER PRESS
• Targeted muscles: shoulder muscles, triceps, quads, glutes.
• How to perform the exercise: stand up for the starting position, with your feet slightly turned outwards, wider than shoulder-width apart. Hold the kettlebell in your right hand and place your left hand on your hip. Bend both knees and push your glutes backwards, with your chest slightly leaning forward and your back flat. At the same time, raise your elbow to bring the kettlebell up to your shoulder (the kettlebell passes from in front to behind your hand). Then push up with your legs straight and press the kettle bell upwards with your arm stretched up vertically. Bend your knees and your elbow again before returning to the starting position. Repeat the movement.
• Breathing: breathe in when bending your knees and breathe out when pressing the kettlebell upwards, then breathe in when bending the knees and elbow again, breathe out when returning to the starting position.
• Safety instructions: Look far ahead. Push with your legs and arms at the same time. Do not arch your back and keep your shoulders back throughout the exercise.
• Reps: 3 times 30 seconds on each side with 15-20 seconds of recovery.
