Are you ready for a workout that uses only one piece of equipment? If you aren’t ready – get ready.
The kettlebell sets itself apart with its weight and structure, allowing you to turn plyometric exercises into an intense strength and cardio combo. Kettlebell workouts help promote building muscle, explosiveness, and getting that heart rate through the roof all at once. You get to focus on increasing endurance and strength all at once. Don’t forget that mind-body connection that we talked about earlier, too. Try going for 4 rounds, 30 seconds each exercise with 45 seconds to 1 minute rests in between sets.
Just like any other equipment – it is crucial to have proper form. Your safety and gains depend on it.
Kettlebell deadlift
Start with kettlebell on the floor in front of the body. Squat and pull kettlebell up keeping back as straight as possible / chest up. Use your core and glutes to help power bringing the kettlebell up. Lower the kettlebell back down towards the floor, but do not let it touch. Keep arms straight throughout.
Swing
Stand with feet a little bit wider than shoulder-width. Bend knees to grab kettlebell with both hands. Drive hips while keeping back flat and swing the weight up to shoulder height. Return to starting position and repeat while keeping the momentum going.
Goblet Squat
Clasp the kettlebell in front of your chest with each hand holding one side of the handle. Bend your knees and lower into a squat, keeping the kettlebell in the same position. Squeeze core and keep back straight. Return to starting position,.
One Arm Row
Place one knee onto a bench. Keep the opposite foot planted onto the ground. Bend forward, grab the kettlebell with the hand that is on the same side as the planted foot. Bring kettlebell up to hip height and return. Repeat on other side.
One Arm Press
Begin standing with an underhand grip on the kettlebell. Tighten core and fully extend single arm up with kettlebell. Return to starting position and switch arms after each set.
Shoulder Halo
Pick up the kettlebell to a bottom’s up position. Pull shoulder blades down and bring kettlebell around in a circular motion until back to starting position. Make sure to move slowly to avoid hitting head and keeping core locked.
Push up to press
Place two kettlebells on the ground. Come into plank position with both hands on the kettlebells. Bend arms lower into a push up position. Use core and momentum to bring feet into a standing position. Carefully press kettlebells with full extension above head and return back to the ground. Repeat.
