If working out at home has taught us anything, it’s that quick and efficient exercises can totally get the job done. But can you do a full body workout if you only have a kettlebell? Absolutely, and these are some of our favorite moves!
Kettlebell Squats and Overhead Press
Brace your core and get ready to activate your entire body. This exercise targets all of the major muscle groups and works each area to the point of failure. Aim for 10-12 reps and pay close attention to your form.
take your Russian weights with both hands and grasp the handles tightly, holding it right in front of your chest. Bring your arms close to his torso, keeping your elbows well tucked in. Stand with your feet slightly wider than hip-width apart, and then open your feet at a 45-degree angle.
Take a big inhalation and squat down. Make sure your knees follow your feet and your back is straight. Activate your core even stronger by tucking your pelvis in, but avoid overextending your lower back.
As you exhale, rise from the squat position, while simultaneously lifting your arms overhead into an overhead press. When your legs are fully extended, your arms should be above your head and holding the kettlebell high.
Inhale and lower the kettlebell toward your chest, while bending your knees until you’re back in a squat.
Romanian Kettlebell Deadlift to Squat
An amazing superset that targets all of your leg muscles can be done with just two simple exercises done back-to-back: Romanian deadlifts and squats.
Starting with the deadlift, establish a good foundation by standing up straight, with your legs slightly wider than your hips and your feet facing forward. He holds the kettlebell by the handle and lets it dangle from his arms.
Inhale, brace your core, engage your quads, and then, keeping your spine straight, slowly lean forward. Try to go as low as you can until you can feel the stretch in your hamstrings. Avoid locking your knees by bending them slightly if your flexibility does not allow full extension.
Exhale and lift to a standing position and squeeze your glutes at the end of the exhale. Inhale and squat down, keeping your spine straight, and then exhale again to stand up, once again squeezing your glutes at the end.
Inhale to return to your deadlift and then repeat 10-12 times.
Kettlebell Back Lunge to Forward Lunge
lunges they are one of the best exercises you can do for the lower part of your body. However, if you hold a kettlebell in front of your chest at the same time, it’s a great upper body workout too!
Start in a neutral standing position, feet hip-width apart. Hold the kettlebell in front of your chest and keep your elbows tucked in.
Inhale and take a step back. Try to maintain a 90 degree angle on both legs. Exhale and return to the neutral position, and then inhale into a forward lunge. Again, always pay attention to your form. Exhale back to the neutral position, then repeat 10 to 12 times with both legs.
swing with kettlebell
Nothing fires up the glutes better than the kettlebell swing! It is a great exercise for the whole body, since it activates all the muscles. It also helps you build stability and strength, as well as improve your control, focus, and mobility.
Start standing with your feet slightly wider than your hips. Grab the kettlebell tightly and engage your core. Keeping your spine straight and your hips locked, inhale and let the kettlebell drop down and back between your legs.
Exhale, and then explode forward, lifting the kettlebell to eye level. Use that momentum to send the kettlebell forward, but keep your body tight and squeeze your glutes at the end of the exhale. Inhale and drop the kettlebell down and back, then repeat 12 to 15 times.
Side lunge with kettlebell
Side lunges really work the outside of your body by engaging not only your legs and glutes, but also your hips, obliques, and even your shoulders.
Take a wider stance, about twice the width of your hips. Take the kettlebell by the handle and let it hang down. Roll your shoulders back and, keeping your spine straight, inhale as you slowly lower the kettlebell toward the inside of your right leg, bending it in the process.
Exhale and come back to stand with both legs straight. On your next inhalation, repeat the same movement with your left leg, then alternate 12 to 15 repetitions.
Just because you only have one piece of fitness equipment doesn’t mean you can’t get a great workout. These kettlebell moves will work your entire body and make you sweat from head to toe. Give them a try during your next home workout and feel the burn!
setTimeout(function(){
!function(f,b,e,v,n,t,s)
{if(f.fbq)return;n=f.fbq=function(){n.callMethod?
n.callMethod.apply(n,arguments):n.queue.push(arguments)};
if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version=’2.0′;
n.queue=[];t=b.createElement(e);t.async=!0;
t.src=v;s=b.getElementsByTagName(e)[0];
s.parentNode.insertBefore(t,s)}(window, document,’script’,
‘https://connect.facebook.net/en_US/fbevents.js’);
fbq(‘init’, ‘267914477473431’);
fbq(‘track’, ‘PageView’);
},3000);
