PROTECT YOUR DNA WITH QUANTUM TECHNOLOGY
Orgo-Life the new way to the future Advertising by AdpathwayImage: Canva
Even when you’re short on time, a quick kettlebell workout that you can do at home can help boost your running. A kettlebell is a pretty inexpensive but versatile piece of home workout equipment. You can use it for a variety of exercises beyond simple kettlebell swings.
Investing in one won’t break the bank and can really help you take your strength training up a notch. It will allow you to add extra weight to some of the moves that you might already be familiar with or introducing new exercises.
The workout below is a circuit training routine. You can do it at home or at the gym.
The circuit consists of one cardio exercise (the kettlebell swing, below) and five strength exercises. Keep alternating between the cardio and strength exercises.
Sets and reps
- Beginners: Perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat the circuit one to three times.
- Intermediate: Perform each exercise for 30 seconds followed by 10 seconds of rest. Repeat the circuit one to three times.
- Advanced: Perform each exercise for 60 seconds followed by 10 seconds of rest. Repeat the circuit one to three times.
Cardio: Repeat the kettlebell swings as your cardio exercise in between every exercise.
Kettlebell swing
Muscles used: Arms, shoulders, core, back, bottom, legs (biceps, triceps, deltoids, transversus abdominis, rectus abdominis, glutes, quadriceps, hamstrings)
Why do it?
A great way to improve your cardiovascular fitness while toning all the muscles in your body. Start your circuit with this exercise, then do one set of each of the other exercises, with the kettlebell swings in between.
Technique
- Stand with your feet slightly wider than hip- width apart and bend your knees
- Grab hold of the kettlebell handle with both of your hands
- Your forearms should be positioned in between your inner thighs
- Keep your stomach and back muscles tight
- Drive your hips forward, lift your torso and straighten your legs
- Swing the kettlebell forwards and up until your arms are next to your ears
- Swing the kettlebell back down in between your legs while pushing your hips back and bending your knees
- This movement is a fast snapping movement
Watch points: Focus on one point in front of you to maintain a good spinal position.
Single-arm row
Muscles used: Upper back (rhomboids)
Why do it?
This exercise will improve your posture and your arm drive while you run.
Technique
- Stand in a split stance with your left leg in front, holding a kettlebell in your right hand
- Lean forward and support your body weight with your left hand on your left thigh
- Pull the kettlebell up to your armpit, squeezing through your shoulder blades
Watch points: Keep your back straight and your tummy muscles tight.
Shoulder press
Muscles used: Shoulders (deltoids)
Why do it?
Strong shoulders will prevent your arms from feeling tired during your long runs.
Technique
- Stand comfortably holding a kettlebell with both hands in front of your chest
- Extend your arms above your head
- Slowly lower the weights down to chest level
Watch points: Don’t arch your lower back when lifting the weight.
Lunges
Muscles used: Thighs, bottom (quadriceps, hamstrings, glutes)
Why do it?
Adding more weight to your lunge will increase your muscle strength, which will help you to run better uphill and faster on the flat.
Technique
- Stand in a split stance with your right leg in front of your left leg
- Hold the kettlebell in your left hand
- Bend both knees to perform a lunge
- Then push back up to the starting position
- Complete one set on the right before changing over to the left
Watch points: Keep your back straight and look forwards, to prevent any slouching.
Squats
Muscles used: Front thighs, bottom (quadriceps, glutes)
Why do it?
Strong thighs will increase your endurance, making your long runs more enjoyable.
Technique
- Hold a kettlebell with both hands in front of your chest
- Stand with your feet hip- width apart and turn your toes turned out to 45 degrees
- Keep your back straight and tummy muscles tight
- Bend your knees and lower your bottom until your thighs are parallel to the ground
- Ensure your toes don’t go further forwards than your knees
- Then return to the starting position
Watch points: Keep your core muscles tight and your back straight.
Overhead tricep extentions
Muscles used: Back of your upper, arms (triceps)
Why do it?
The more powerful your backwards arm drive is, the more forward momentum you will generate, helping you to run faster.
Technique
- Stand upright and hold a kettlebell with both hands
- Extend your arms up towards the ceiling
- Bend your elbows and lower the weight behind your head
- Extend your arms back up towards the ceiling
Watch points: Keep your core muscles tight to help prevent your back from arching.
English (US) · 
French (CA) ·