Kettlebell Exercise Chart

Kettlebell

WORKOUT GUIDE

DX-1052N

WARNINGS & GUIDELINES

Carefully read and follow these important warnings and guidelines prior to exercising. These warnings, combined with a common sense approach to a fitness program

designed in conjunction with your doctor, should reduce the likelihood of injury and increase your chances of success. Before using this product, please consult your

personal physician for a complete physical examination. Frequent and strenuous exercise should be approved by your doctor. If any discomfort should result from your

use of this product, stop exercising and consult your doctor. Proper use of this product is essential. Please keep all children away from the equipment during use and when

equipment is unattended. Always wear appropriate clothing, including athletic shoes when exercising. Do not wear loose clothing that could become caught during

exercise. Periodic maintenance is required on all exercise equipment in order to keep it in good condition. Inspect any tubes, balls, etc. for cuts, tears or abrasions prior

to each use. Maintain proper form and perform all exercises in a slow, controlled manner. Elbows, knees and shoulders should be unlocked and relaxed. Injury may result

if proper form is not used for each exercise. Consult a certified personal trainer if unsure of how to perform any exercise. You should gradually increase the difficulty of your

fitness routine, especially if you were not following a fitness regime prior to using this equipment. If you find that you are unable to complete a set of repetitions without

feeling overly fatigued or without maintaining proper form, reduce the difficulty of your regimen.

KETTLEBELL THROW

LUNGE AND ROW

• Begin with feet wide, knees

• Place left foot forward and right

slightly bent, chest up

leg back

• Hold Kettlebell in center of

• Hold Kettlebell in right hand and

body with elbows slightly bent.

bend both knees so body is in a

This is your starting position

lunge position

• Keeping abs and low back

• Straighten both legs as you open

tight, slowly bend at the waist

body to right and throw Kettlebell

and knees, bringing Kettlebell

out to side and up over shoulder

down between legs

• Slowly lower Kettlebell and drop

• As you stand up, thrust hips

back into lunge position

and Kettlebell forward,

• Complete one full set, then

straighten up and finish with

switch to other side

Kettlebell overhead

• Come back to starting position

and repeat

BODY CIRCLES

BOWLING BALL LUNGE

• Stand up straight, feet hip

• Begin with feet hip width apart,

width apart, knees slightly

stand up straight and hold

bent, chest lifted and abs tight

Kettlebell in left hand

• Hold Kettlebell in front of body

• Step forward with right foot into

with elbows slightly bent

a lunge as you bring Kettlebell

• Pass Kettlebell to right hand,

up across body to right shoulder

rotate bell to right of body

• Push off front foot back to

• In back of body, pass ball from

standing position as you slowly

right to left hand. Continue circle,

lower Kettlebell

bringing ball around left side of

• Complete one full set, then

body to front

switch and complete one full set

• Pass bell from left to right hand

on other side

in front of body and continue circle

• After several reps reverse rotation

HIP HINGE

ANGEL SQUAT

• Stand up straight, hold

• Stand with feet wide, toes slightly to

Kettle bell in right hand and

outside

lift left knee to 90 degree angle

• Keep chest up, abs tight and hold

• Slowly bend forward at waist

ball in center of body with elbows

until back is flat, extending

slightly bent

left leg behind you and

• Bend knees and lower hips toward

allowing Kettlebell to hang

ground into a squat position

toward floor

• Press off right foot, lifting right foot

• Slowly stand back, up bring

off ground as you straighten legs

knee back to a bent position

and lean to left. At same time, lift

and Kettlebell to side of body

Kettlebell overhead

• Complete one full set, then

• Slowly lower back into center squat

switch and complete one full

position as you lower Kettlebell

set on other side

• Alternate sides, repeat sequence,

pushing off left foot and leaning to right