Kettlebell workout builds strength and endurance

Try this kettlebell workout to build total body muscular strength and endurance while challenging your cardiovascular system with interval-style training.

The kettlebell is basically a weighted ball with a handle on top. Kettlebells are designed to maximize a pendulum-type effect. Therefore, more energy is expended attempting to control the momentum that's created and makes for a challenging workout.

Our kettlebell workout will consist of four exercises performed in a row with 30-60 seconds of work followed by 30-60 seconds of rest. Choose your work time/rest time based on your fitness level.

Once the first round of all four exercises is completed, repeat for as many rounds as you can handle. Take just enough rest time to allow a brief heart rate recovery before moving on to the next exercise.

Kettlebell Swing. Assume a shoulder-width foot position over the top of a kettlebell. Squat down while inhaling and maintain your natural posture. Grab the kettlebell with both hands, tighten your core, and make sure your heels are firmly planted. As you stand up, exhale and force your hips forward while straightening your legs and allowing that force to move up through your arms to swing the kettlebell upward to about shoulder height.

As soon as the kettlebell has reached its highest point, begin to lean forward and bend the knees, allowing the kettlebell to swing downward between your legs. Once the kettlebell reaches the lowest point, stand back up with force and continue to move with the momentum of the kettlebell. Keep your body tense and your arms slightly relaxed but straight the entire time.

Kettlebell Squat to Press. Flip the kettlebell upside down so the handle is underneath and grip the sides of the bell with your palms facing each other. The kettlebell should be held at shoulder height to begin. With feet shoulder-width apart, squat down to a comfortable depth while inhaling. As you stand up out of the squat, push the kettlebell straight up into a shoulder press as you exhale. Squat down as you bring the kettlebell back down to shoulder height. Repeat.

Kettlebell Alternating Rows. Take hold of a kettlebell in your right hand and bend forward at the waist. Keep a slight knee bend while pushing your hips back and maintaining the natural curve in your low back. At this point your chest should be facing the floor. Pull the kettlebell upward in a rowing motion while squeezing your right shoulder blade. Extend your arm back down toward the floor and grab the kettlebell with your left hand. Repeat the same motion with the left arm and continue alternating back and forth between arms.

Seated Kettlebell Rotation. Assume a seated position on the floor with knees bent and heels firmly planted. Lean back just enough to feel your core tighten. Grab a kettlebell with both hands, rotate your torso and swing the bell across your lap and tap the floor. Quickly reverse direction and rotate across to your other side. Continue rotating side to side while keeping the tension built in your core.

So give this workout a try to see and feel the advantages of kettlebell training. For more exercise and nutrition tips visit www.PushFitnessTraining.com or like Push Fitness Schaumburg on Facebook.

• Joshua Steckler is the owner of Push Fitness, a personal training studio located in Schaumburg specializing in weight loss, muscle toning, and nutrition. Contact him at PushFitnessTraining.com.