Good morning! As promised, I'm back with another installment of Bridal Fitness on Paper, and this time, I'm focusing on kettlebell exercises! I actually didn't know much about the kettlebell until a few weeks ago, when my in-laws suggested that I try it out for one of my fitness posts :) If you're unfamiliar, a kettlebell is a type of cast iron weight that looks like a cannonball with a handle attached to the top. The kettlebell comes in a variety of sizes, from a mere 4 pounds to a whopping 175 pounds, deeming it a great cardiovascular and strength training tool for both men and women alike. 

Unlike a standard handweight, where the weight is heaviest at its center handle, a kettlebell's "center of mass" is extended beyond the hand, underneath the handle. This basically enables you to move around with the weight more - swinging the kettlebell, for instance - without as much fear of injury, as you would if you were just swinging around a traditional dumbbell! Of course, more movement means more cardiovascular work, in addition to the traditional weight training that you'd expect when working with a weight. This makes the kettlebell an especially great weight training tool for women, who are looking to not only tone and strengthen their muscles, but actually burn calories and lose weight. 

I was actually surprised by how winded I was the first time that I tried exercising with my kettlebell (a 12 pounder). It definitely isn't like working with your standard hand weights! I started by trying various kettlebell exercises that I found online, through several health and fitness resources, taking notes and eliminating any exercises that I found to be too easy or uncomfortable for my body. The popular Windmill exercise, for instance, made my shoulder snap and crack over and over again, so I quickly crossed that exercise off of my list! I eventually narrowed down all of the exercises that I tried and ended up with a kettlebell workout that I found to be effective and challenging enough (but not impossible) for me to do. Of course, I'll be sharing what I ended up with, with you guys today! 

A lot of the challenge in working out with the kettlebell seems to lie in the fact that you're working multiple muscle groups at once. I would be doing a simple exercise that would appear to work only my arms and shoulders, and was totally shocked at how tired my lower back or abs were by the end! Because you are often swinging the kettlebell around your body, it's also so important that you maintain your center (or your core) and focus on controlling all of your movements in order to prevent any back injury. 

Start doing only one set of each exercise, and slowly work your way up to cycling through each kettlebell exercise (all except the warm-up) twice, then three times. Avoid taking breaks in between exercises and sets, in order to keep your heart rate up and your body burning calories. Begin and end your workout by warming up and stretching your shoulders and arms, sideline, hips and quads really well. If you end up having problems understanding any of the exercises described below, you can visit any of the following online sources to see their corresponding images:Women's Health, Pinterest, Health.com and Women's Health. 

Bridal Fitness on Paper - Kettlebell Exercises

Level of Difficulty: Equipment: 8 - 12 poundKettlebell & exercise mat Time Commitment: At least 25 minutes

Repetitions Exercise Directions 5 to 8 minutes Warm-up Do each of the following moves for one minute, continuously - Jump rope (move your arms like you're holding a jump rope, and skip), jog in place, football shuffles (Keeping your knees bent and staying low to the ground, shuffle your feet three times to one side, then the other), power squats (Begin standing with feet together. Jump into a wide squat, then jump back up to standing, with your feet together), high knees (running in place, bending your knees up in front of you so your knees raise up to waist height), jabs (Punching while standing with your feet shoulder length apart, alternating arms) and jog in place 8 reps per arm Around the Body Pass (best for the upper arms, chest & abs) Standing with your feet shoulders length apart, raise the kettlebell (KB) to 45 degrees in front of you with both hands. To begin, keep your abdominals engaged while taking the KB in your left hand and swing it around your body, counter-clockwise so that you're holding it behind your back. Transfer it from your left hand to your right hand, and continue the circle so that the KB is back front of you. Transfer back to your left hand - this is one rep - and begin again. 12 - 15 reps Swings (best for arms & back) Stand with your feet wider than hip-width apart, while holding the KB in both hands in front of you. Keep your arms straight, and lift the KB up in front of you, at shoulders height so your arms are parallel to the floor. To begin, swing the KB down in between your legs while in a full squat, and then swing the KB back up in front of you, in one continuous motion to complete one rep. 8 reps per arm High Pull (best for upper arms & back) Stand with your feet wider than hip-width apart, and begin down in a squat with your upper body bent forward, keeping your back straight and parallel to the floor. Starting with the kettlebell in your right hand with your arm dangling straight toward the ground, move up to standing, and pull or "row" the KB up toward your chest. Bend back down to starting position with your arm now straight to complete one repition. 10 reps per leg Lunge Press (best for legs, butt & shoulders) Begin standing with your feet wider than hip-width apart, holding the kettlebell with both hands in front of your chest, elbows bent and close to your body. Step your right foot backward and bend into a runner's lunge. While lunging, lift the KB up over your head with both hands until your arms are straight, then move back up to standing and lower the KB back to your chest in order to complete one repetition. 12 to 15 reps Dead Lift (best for abdominals, lower back & butt) Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat. Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended. 10 reps Figure Eight (best for upper arms & abs) Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up. Hold the kettlebell behind your left leg with one arm on each side of your leg. Grab the KB with your left hand and swing it in front of your left leg, between your legs, and behind your right leg, making a figure eight shape. Then, switch hands and reverse the motion, grabbing the KB with your right hand and swinging it in front of your right leg, between your legs, then behind your left leg. This is one repetition. 12 to 15 reps Front Squat (best for legs, butt & back) Stand with your feet hip-width apart and hold the kettlebell with both hands in front of your chest, elbows bent and close to your body. Keeping your back straight and chest up, push your hips back and bend your knees until they form 90-degree angles. Press down into your heels and return to standing. 5 reps per side Half Get Up (best for abs & shoulders) Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder. Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight. Reverse the movement to return to start. 12 to 15 reps per side Get-up Plank (best for oblique abs & shoulders) Begin in a modified side-plank position with legs stacked and knees bent; put your body weight on your left forearm and side of left leg and hips. Hold a kettlebell in your right hand, with your right elbow bent and weight resting against your forearm. Lift your hips so your body is straight from knees to shoulders. At the same time, straighten your arm and press KB toward the ceiling. Slowly lower your hips and arm to starting position. 12 to 15 reps per arm Balance Row (best for arms & abs) With kettlebell in your left hand, hold your arm straight down so the weight hangs at your side and lift your left foot so the inside of it touches the inside of your right knee. Bend your left elbow up and back, lifting the KB to hip-height; lower arm, and repeat. 12 - 15 reps per side Swing with Leg Raise (best for legs, butt, abs & upper arms) Start in a half squat, holding the kettlebell between your knees, arms straight and chest up. Swing the weight overhead, arms straight, and raise your right leg straight out to the side. Return to start and repeat with the left leg. 12 to 15 reps per side Lateral Lunge with Bicep Curls (best for legs & upper arms) Hold the kettlebell in your right hand, step to the left, and lower into a side lunge. Curl the weight up toward your left shoulder. Reverse the move to return to standing. 12 to 15 reps per side Squat to Rotational Press (best for arms, back, abs & legs) Hold the kettlebell at your chest and lower into a squat, chest up and back flat. As you stand, rotate your feet and torso to the left, pressing the weight over your left shoulder like you're trying to put the KB on a high shelf. Return to standing and repeat, rotating to the right side.

Exercises were adapted from kettlebell fitness features via Women's Health, Pinterest, Health.com and Women's Health.