How old are you again? This is a common question I get at 47. They often say 35 until they come closer – let’s just say that wrinkles are real.
If you want a youth serum, I would highly recommend picking up a kettlebell and swing your way back to sexy. At least, that is my training tool of choice. At 47 (and counting), I feel stronger than at any other time in my life, and I played sports in high school when my body was truly “young.”
The thing is, not only will swinging a kettlebell afford you a better quality of life, but you will also feel younger – or at least your age and not years older. Your confidence will skyrocket because now you have the wisdom of your age to carry you forward – along with a sexy, strong body to join you along the way!
The Workout
Grab a kettlebell (the one shown here is 8 kilograms). Do each exercise for 45 seconds followed by 15 seconds of rest. Perform three to five rounds in total.
Full Mobility Swing
This move is the kettlebell’s crown jewel. This swing takes time and patience to learn but is a great exercise to add to your training. It works your backside (the glutes) but is also a full-body ballistic movement.
1) Set the kettlebell on the floor approximately a foot in front of
2) Push your hips back as you reach for the Retract your shoulders (think long, neutral spine
3) Extend your knees and hips to drive the kettlebell above your knees. Use the momentum of the motion to swing the kettlebell to shoulder level. Think of the motion as allowing your arms to be an extension of the kettlebell. Stand tall and squeeze your glutes at the top of the motion. Your arms and the kettlebell should feel weightless throughout the entire motion.
4) Let the kettlebell descend as you push your hips back, keeping the weight close to “your power source” (your glutes).
5) Repeat, creating a nonstop, fluid When you are done, slowly lower the kettlebell back to the starting position.
Tip: Exhale as you bring the kettlebell up in front of you and inhale as you lower.
Single-Arm Rows
1) Stand with one foot in front of the other and grab the kettlebell by the handle with one hand. Bend at your hips and knees, pushing your butt behind you. Keep your neck aligned with your spine.
2) Slowly pull the kettlebell upwards, keeping your elbow close to the side of your body.
3) Engage your back as you lower the
4) Complete your set, then switch sides and repeat.
Tip: Do not fully extend the arm in between reps. Keep your core tight and engaged.
Leopard Kettlebell Pull-Through to Kickouts
1) Start on all fours on the ground, with your wrists below your shoulders and your knees below your hips. The kettlebell should be on one side of your body.
2) Maintain strong, tight abdominal muscles and a straight back as you lift your knees up, half an inch off the floor.
3) Make sure that your back and thighs are still at a 90-degree angle. Do not lift your butt higher than the rest of your body.
4) When you are ready, reach under your body with your opposite hand and grab the handle. Pull the kettlebell under your body.
5) Let go of the kettlebell and slowly raise up your body onto your toes, turning to the side and raising your upper arm to the ceiling. Option: Extend your top leg in a kick as shown.
Tip: Your abdominals should be tight – think about of pulling your belly button into your spine – and your shoulders should be pulled back.
Push Kick to Reverse Lunge
1) Start with your feet a little closer than shoulder-width apart. Lift your right leg up until your knee is at hip height, then position and extend your leg, pushing forward and flexing your foot (i.e., pointing your toes). The motion should be as though you are trying to kick down a door in front of you.
2) Return your leg to the high-knee position. Next, step it behind you and bend your knees to lower your right knee toward the Engage your core for stability. Push through the sole of your foot to return to the starting position.
3) Continue, alternating legs with each rep.
Windmill
1) Hold the kettlebell in your right hand and rack it overhead as shown.
2) Rotate both feet 45 degrees to the left, away from your working arm.
3) Push out your right hip, keeping it under the supporting Keep your eyes on the kettlebell the entire time. Maintain a soft bend in your knees.
4) Fold over at the waist toward the left, lowering your torso until it is level with the ground and keeping the kettlebell straight overhead. Lower down as far as you can; it is not necessary to touch the floor with your left hand.
5) Fluidly reverse the motion. Repeat to complete your set. Once done, switch to your left side.
Tip: Keeping your eyes on the kettlebell will help with alignment. For a bigger challenge, close the eye on the same side as the kettlebell.
Photos by @arthurimages
