Can you transform your body using only one kettlebell? The answer might be this best 30-minute upper kettlebell workout to build muscle and burn fat. See it for yourself.
The kettlebell is an ingenious fitness equipment that, sadly, gets overlooked by most gym goers. Its unique shape and different centre of gravity make for an excellent gear to have at home.
Source: Ivan Samkov / PexelsIf you want to lose weight, burn calories, and shed off unwanted body fat, the kettlebell can become your best friend in that journey. The workout you are about to see was designed by Alex Crockford.
Alex Crockford is a personal trainer, online fitness personality, CEO and creator of fitness movement CROCKFIT. He has a YouTube channel in which he posts videos with workouts, exercises and stretches.
He recently shared what he believes to be the best 30-minute upper kettlebell workout to build muscle and burn fat. Check it out.
Source: Luke DowningBest 30-Minute Upper Kettlebell Workout To Build Muscle and Burn Fat
If you are wondering if you can do this best 30-minute upper kettlebell workout to build muscle and burn fat from the comfort of your house, the answer is yes!
Although you can use more than one kettlebell for different movements, Crockford used a 12kg kettlebell for every exercise described below. So you can do that too.
It begins with a warm-up and then, as the workout goes on, you will focus on back and biceps, shoulders, chest and triceps, core, and a finisher. You will also be encouraged to do a cool down at the end.
Warm-Up
30 seconds each exercise:
- Cat/cow position
- Reach through rotate – one side at a time
- Crab reach – one side at a time
Back and Biceps
40 seconds on, 20 seconds rest:
- Bent-over row
- Bicep curl
Repeat both exercises for a total of 3 sets.
Shoulders
40 seconds on, 20 seconds rest:
- Single-arm shoulder press – right arm
- Single-arm shoulder press – left arm
Repeat the exercises for 3 sets.
Chest and Triceps
40 seconds on, 20 seconds rest:
- Push-up side step
- Tricep extension
Repeat both exercises for a total of 3 sets.
Core
40 seconds on, 20 seconds rest:
- Russian twist
- Plank pull across
Repeat both exercises for a total of 3 sets.
Finisher
60 seconds on, 20 seconds rest:
- Shoulder press with both hands
- Alternate single-arm row
Cooldown
The cooldown comprises 5 exercises to stretch and help your body recover.
- Shoulder stretch – one arm at a time
- Tricep stretch – one arm at a time
- Child’s pose
And that was Crockford’s best 30-minute upper kettlebell workout to build muscle and burn fat. What did you think of it?
This is best if you follow along with Crockford as he is performing the exercise. Just click on the video below to begin the workout straight away.
VIDEO – Best 30-Minute Upper Kettlebell Workout To Build Muscle and Burn Fat
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Perfect 12-Minute Kettlebell Workout for Faster Fat Loss
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15 Killer Kettlebell Workouts to Forge Muscle and Unstoppable Mental Strength
Image Sources
- Kettlebell (2): Ivan Samkov / Pexels
- Kettlebell Upper body workout (2): Luke Downing
- Kettlebell-athlete: Unsplash