By Danielle Braff, Special to Tribune Newspapers
7:33 PM EDT, May 16, 2012
Kettlebells have been around for hundreds of years but are seeing a resurgence. It seems that gymgoers have finally realized that just one of the cast-iron weights, which originated in Russia, can replace a gym full of equipment — and they can do a plethora of different moves with it.
Kettlebells are now the standard for training several NFL teams, for whipping celebrities into shape, and even for getting the Secret Service and the Russian special forces in top form.
But the workouts aren't just for the elite. Anyone can grab a bell and fit in an all-inclusive workout at home.
So grab a kettlebell (starting at $40 for a 10-pound bell at dragondoor.com but also sold at some fitness stores and other online sites) and move along to the workout created by Nicholas Mack, a Florida-based certified Russian kettlebell instructor.
For each exercise, Mack recommended that you do four rounds: Spend 30 seconds doing as many repetitions as possible, followed by 20 seconds of rest. Some advice: As with any weightlifting regimen, remember to hold in your abdomen throughout these exercises to stabilize your core, and move with deliberation, not speed, to preserve good form. And, of course, be sure you're able to work with these weights properly without hurting yourself.Click here for kettlebell exercise ideas.
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