Finding Time for Fitness in a Busy Life

Full Body Kettlebell Workout

Full Body Kettlebell Workout

What is a Kettlebell?

A kettlebell is a weight were the handle is away from the weight. They are great for doing exercises, one side at a time or both sides. Kettlebell workouts are for anyone! You can do them at home or at the gym! If you are at the gym, you can choose your weight based on your ability and based on each individual exercise. That is so nice! 

Kettlebells are fun to swing around and really work the shoulders! I have 3 kettlebells, 2 are 7lbs each and 1 is 15 lbs. Kettlebells come in a range of different weights! Amazon has a bunch! You can also find them at local sporting goods stores but they may not have smaller weights. When I checked my local Dick’s Sporting Goods, the lightest weight they had was 17.5 lbs! That is a bit too heavy for me to do windmills! 

 

Kettlebell workout

For this total body workout, you will do each exercise for 45 seconds then rest for 15 seconds. You will go through each exercise 2 times, one per side on single sided exercises. Looking for an extended “cool down” check this out! If you do not have kettlebells, you can use dumbbells! This workout will take you 20 minutes before warm up and cool down! Quick and fun! Check it out and let me know what you think!

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Step By Step Instructions

Bent Over Row

  • First, go into a lunge with the left leg forward and right leg back
  • Next hold the kettlebell in your right leg
  • Hinge at waist but keep back flat
  • Row up towards ribs
  • Then slowly bring back down
  • Repeat
  • Switch sides with next set

Sumo Squat Upright row

  • First with legs wider than shoulder width apart and toes pointed outward, squat down with kettlebell(s) in front of your hips
  • Next, stand up lifting the weights towards your neck and elbows out wide and high
  • Slowly lower down back into a squat and lower arms at the same time
  • Repeat

Windmill

  • First, with legs wider than shoulder width apart, raise left arm in the air with kettlebell in hand
  • Hinging at the waist, reach right hand down towards right foot, keeping your back flat
  • Then, keeping your left arm in the air, stand back up
  • Repeat
  • On the next set, switch to the other side

Single Leg Deadlift

  • First, balance on left leg while holding kettlebell in right hand
  • Next, slowly bend forward and raise right leg straight behind you
  • Keeping your back flat, slowly raise back up to standing
  • Repeat
  • On the next set, switch to the other side

Thruster

  • First, hold kettlebell in right hand and have legs be shoulder width apart
  • Next hinge forward and bring kettlebell between your legs
  • Pushing through your heels and squeezing your butt, swing arm through to above your head
  • Slowly lower back down
  • Then repeat
  • On the next set, switch to the other side

Lunge Pass

  • First, stand in a lunge with left leg forward and right leg back
  • Hold the kettlebell in your right hand
  • Bending forward slightly and staying in a lunge, pass the kettlebell under your leg from your right hand to your left hand
  • Then pass back to your right hand from your left hand
  • Repeat
  • On next set, switch lunge to other side and repeat

Tricep extension

  • First, stand with feet hip width apart and have a kettlebell in both hands or hold 1 kettlebell with both hands, over your head
  • Slowly lower hands down behind head, keeping elbows high
  • Next lift hands back up over head
  • Repeat

Push up

  • First, get into high plank position with the kettlebells under your shoulders and hands gripping the kettlebells
  • Slowly lower into a push up
  • Then push back up
  • Repeat
  • (If you only have 1 kettlebell you can still do this but one side at a time and switch with the next set)

Russian Twists

  • First, sitting down and holding the kettlebell in both hands, hinge back slightly and lift legs (or keep them down)
  • Then twist your upper body to the right
  • Slowly bring your upper body over to the left
  • Repeat

Roll Ups

  • First, lay on your back with your legs straight and your arms above your shoulders with the kettlebells in your hands
  • Next, slowly roll up to sitting, keeping your arms up above your head
  • Then slowly roll back down to starting position
  • Repeat

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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