You don't need to be part of a circus sideshow attraction to perform the kettlebell juggler. "When done at high-speed, this cutting-edge exercise works every single muscle from head to toe and fries fat," says BJ Gaddour, C.S.C.S. and creator of 10-Minute Torchers. Here's how it works: As the kettlebell shifts from hand to hand in front of your body, your fingers and forearms must contract to grip the airborne weight, your core has to stabilize to fight against the movement of your arms, and your biceps, shoulders, and back muscles need to work together to control the pace at which you are catching and releasing the kettlebell. Your lower-body will get a workout, too. You can perform the exercise with a bent waist to hammer your hamstrings and glutes or try it in a squat position to target your quadriceps. No matter which way you try it, you'll see bigger strength gains and a smaller waistline in less time. Ready to give it a shot? Watch the video below to learn how to perform the kettlebell juggler with perfect form.
Crank up your metabolism, pack on muscle, and build the body you've always wanted with this 10-Minute Transformation.