Strengthen your entire body and increase metabolism with a single kettlebell and four powerful exercises
Get ready to embark on a fitness journey with a beginner-friendly kettlebell workout from coaching duo Andrew and Kate Bustos (@BustosTraining). This workout, demonstrated by Andrew Busto, engages muscles across your upper and lower body with four compound exercises.
Protein, the most important macronutrient for supporting muscle growth, plays a crucial role in repairing muscle tears caused by strength training. Hydration is also essential before, during, and after a workout to keep your body functioning optimally.
The four compound exercises in this routine are squat, deadlift, bench press, and overhead press. These exercises work multiple muscle groups at once, making them efficient for building strength and muscle mass. Compound exercises also work the core, helping to maintain a safe, steady, and balanced posture while moving the kettlebell.
Kettlebells, available in 5lb, 10lb, and 15lb options, have wide handles and a plastic casing, making them suitable for alfresco sessions. You can purchase these kettlebells from Walmart for $19.99, originally costing more. A guide to choosing weights is available to help you select the right kettlebells for your fitness level.
Before starting the workout, it's important to warm up to prevent injuries. After the workout, consuming carbohydrates can help restore the energy depleted by combined cardio and strength training. Building muscle can aid in fat loss and contributes to the resting metabolic rate (how much energy one expends at rest). The more muscle one has, the more calories one will burn at rest.
Strength training requires enough calories to support training needs. So, ensure you're fuelling your body with a balanced diet to support your fitness journey. This kettlebell workout is designed for beginners and can be done as a circuit, with the number of rounds completed varying based on one's fitness level.
Get started today and see the benefits of strength training for yourself!
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