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Don’t have a gym membership or access to a kettle bell? You can actually get them pretty inexpensively! They’re usually a lot cheaper than free weights for the simple fact that you only need to purchase one of them out of time. Check out this link to a sweet deal on kettle bells.
A. Kettle bell snatch – 10 reps each arm
Great exercise for the entire body; emphasis especially on the shoulder and upper back. From a squat position holding a single kettle bell to the ground between your legs, explode out of the squat into an upright position while lifting the kettle bell up and over your head. Ending position should be fully upright with the kettle bell extended high over your head. Control the way as you return to the starting position. B. Lateral kettle bell raise – 10 reps each arm
One of my favorites to sculpt deltoid definition. Stand with the kettle bell at your side. Use the muscles in your upper shoulder to raise the kettle bell straight out to your side. Your arm should be parallel to the ground, if not even a little higher. Slowly return to the starting position.
Perform 3 sets of each exercise and then move on to circuit 2
One of the “classic” kettle bell moves. From a squat position with both hands on the kettle bell between your legs, explode up out of the squat position while lifting the kettle bell up towards the ceiling. Ending position should be fully upright with the kettle bell straight over your head and your arms extended. Slowly control the weight back down to the starting position.D. Kettle bell upright row – 15 reps
Standing upright with both hands grasping the kettle bell, use the muscles in your upper shoulders and upper back to pull your elbows towards the sky and the kettle bell towards your chin. Ending position should find the kettle bell about chest height with your elbows out. Slowly return to the starting position.
One of my favorite moves to tone your biceps! Stand upright with the kettle bell at your side and your palm facing forward. Concentrate on squeezing your biceps as you bend your arm and curl the kettle bell up towards your shoulder. Squeeze and hold two seconds at the top of the contraction and then slowly control the weight as you return to the starting position.F. Kettle bell overhead triceps extension – 10 reps
We’ll finish with one of my favorite triceps exercises (the muscle on the back of your arm). Depending on the weight of the kettle bell you have available you may choose to do a single arm or double arm overhead extension. Stand upright holding the kettle bell behind your head, grasping the kettle bell handles with both your hands. Use your triceps (muscles on the back of your arm) to straighten out your elbows and lift the kettle bell up and over your head. Slowly return to starting position.
Try it out for your next arm workout!
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