267 Calories burned in 30 minutes

The kettlebell is not only one of the most effective versatile pieces of equipment, its also one of the most convenient. If youre tight on time, or looking for a quick workout you can do anywhere with minimal stuff, all you need is one bell. For those tired of waiting for free weights, machines, or are seeking a fresh and intense way to work out, weve asked Mike Stehle of Training Room Online in Avon, NJ, for his prescription. All you need is one kettlebell and 20 minutes. The Protocol Set a timer for 20 minutes. Perform as many rounds as you can of the following movements using one kettlebell.The starting position should have the bell between your feet in your athletic stance. Keep the spine neutral and eyes focused slightly down as you fold at the hips and grab the handles of the bell. Your heels should be positioned firmly flat on the ground and shoulder blades pulled back. Be sure not to allow the shoulders to roll forward. Stand up with the bell until the knees are locked out and your glutes are tight. To lower the bell with good technique, start the movement downward with the hips and maintain the arch in your lower back. Throughout the entire movement, keep your head and neck neutral.Kettlebell High Pull Start with the kettlebell in front of you. Explosively, pull the bell up the side of the body while leading with the elbow. You can use the dead start or swing technique. Once reaching the top, approximately just below the chin, slowly lower the bell down. Don’t pause or hold the bell at the top, the movement should be fluid. Allowing your hips to support much of the motion, if the bell flops and sways it means too much of the upper body is involved.