This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

by admin /
Full-Body Kettlebell Workout

If you’ve spent more time queuing for a treadmill at the gym than Cher Horowitz has spent picking an outfit for school, it’s time to change things up. Most of the time, a packed gym means packed treadmills, spin machines and mismatched dumbbells. But the good news is that you can still score a full workout with one tool that gets very little attention: the humble kettlebell. This full-body kettlebell workout, created by personal trainer Aneeka Buys, is ideal for peak gym time – all you need is one light kettlebell and a small area of floor space. 

Why This Full-Body Kettlebell Workout Is Perfect 

This workout not only saves space and equipment, it’s also structured so that you can get the most out of it in a short space of time. Each move is a compound movement, essentially combining two or more workout moves in one. Compound movements mean you’re working more than one muscle group at a time, even though they’re technically only four exercises. Because a kettlebell is generally heavier than one dumbbell, it challenges your core by asking your trunk to compensate for the side carrying the weight. All the moves require core stabilisation and balance, so you’re strengthening and toning that tummy all the time. And by performing big strength movements, you’re building muscle mass, which will help increase your metabolism over time. Move slowly and steadily to maximise muscle activation and focus deeply on activating each muscle as you move. 

Make It HIIT 

To add extra spice or a cardio hit, alternate each set with cardio, like high knees, mountain climbers, jumping jacks, bunny hops or lateral jumps over the kettlebell. Go for 30 seconds and repeat. Thank us later. 

READ MORE: Exactly How To Find The Right Exercise For Your Goals

How To Pick A Kettlebell Weight 

Start with a light kettlebell and only go heavier if you can perform all the moves with ease. Keep your core engaged throughout. Remember: this isn’t a race. The goal is to do as many reps as you can in the allotted 40 seconds with good form. If your form is slipping, slow down and do fewer reps.

Do The Workout 

Perform all the moves, in the order shown, following this pattern: 40 seconds’ work, 20 seconds’ rest. Once you’ve completed all the moves, rest for 30 seconds up to a full minute, depending on your fitness level, then start at the beginning again. Do five rounds in total.

In-Out Jump Squat to Single Arm Press
In-Out Jump Squat to Single Arm Press

In-Out Jump Squat to Single Arm Press

  1. Start standing upright. 
  2. Then, jump out into a wide-legged stance and squat down. 
  3. Pick up the kettlebell at your feet and lift it overhead in a single-arm press-up. 
  4. Lower down to the ground (keep the core and glutes engaged!) and explode back up, switching legs together again, then back down to the squat. Keep going. 

READ MORE: Three Moves To Progress From Modified To Full Push-Ups

Crunch To Russian Twists
Crunch To Russian Twists

Crunch To Russian Twists 

  1. Start lying down, lower back pressed into the ground, legs out with a slight bend in the knees. Reach arms above your head, holding your kettlebell. 
  2. Crunch all the way up, then twist your torso to the right, kettlebell slightly touching the floor. Twist left with the kettlebell. 
  3. Return to centre and lower back to the floor. Repeat. 
Single-Legged Deadlift With Arm Raise
Single-Legged Deadlift With Arm Raise

Single-Legged Deadlift With Arm Raise

Keep one leg lifted behind you, one on the floor, slightly bent. Hold your KB in the hand opposite standing leg. 

Brace your core and hinge (don’t bend!) to lower your torso parallel to the floor, letting the kettlebell lower. 

Lift back up with control, then raise the kettlebell to shoulder height, arms straight. Return to start and repeat.  

Renegade Row To Single Arm Reverse Fly
Renegade Row To Single Arm Reverse Fly

Renegade Row To Single Arm Reverse Fly 

  1. Get into a high plank position, pelvis tucked and core engaged. Place one kettlebell next to one hand. 
  2. With control, lift the kettlebell and lift it into a row, arms bent, core tight, no movement in body. 
  3. Lower KB, then lift into reverse fly, arms bent and lifting to your side (like a bird flapping its wings). 
  4. That’s one rep – return to start and repeat.

READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

Watch the workout, demonstrated by PT Aneeka Buys:

[embedded content]

Adblock test (Why?)

Powered by WPeMatico