Strength Training with Kettlebells and Dumbbells


Today’s workout combines 2 strength training tools, Kettlebells and Dumbbells. These two training tools allow you to increase the intensity of the workout by increasing weights of each training tool.  This workout provides a good full body workout.

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Kettlebell Training

The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counterweight for farm equipment, however, it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions.


Dumbbell Training:
One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.


Today’s Workout:  60-second intervals per exercise, 20-second rest between exercises, repeat 3 times and each set increase weight of each training tools.


Exercise 1 Kettlebell Rotation Clean and Press



Exercise 2 dumbbell frontal lunge and press



Exercise 3 Kettlebell Sot Press clean



Exercise 4 dumbbells hand lunge forward



Exercise 5 Kettlebell Gorilla Clean and Press



Exercise 6 dumbbells lying push from chest to knee with rotation