Kettlebell workouts are great if you are looking to get a leaner, toned look because of their demands on your entire body.  Kettlebells come in many weight variations, so depending on your level of experience with kettlebell movements, there is an option for everyone. If you are a beginner, you’ll want to become fully comfortable with kettlebell movements before you can start using heavier weights, proper form is paramount when using this equipment.

WARMUP - 5 MINUTES STATIONARY BIKE

KETTLEBELL TURKISH GET UP SQUAT - 1 SETS OF 5 REPS

  • To begin this exercise, start off lying flat on your back on the floor with a kettlebell pressed up above your chest
  • Take the knee that is on the same side as the kettlebell and bend it
  • Then use your opposite arm to help push yourself up into a squat position with your weight being assisted by the opposite hand
  • Slowly stand up with the kettlebell still pressed up overhead then reverse back down to the starting position for one rep

KETTLEBELL FRONT SQUATS - 3 SETS OF 8 REPS

  • Select two kettlebells and position them on your shoulders
  • Assume a wider than shoulder-width stance and initiate a kettlebell swing with both bells before cleaning them into a front rack position
  • Keep the elbow high, take a deep breath, and descend by simultaneously pushing the hips back and bending the knees
  • Once your thighs reach parallel with the floor, begin to reverse the movement keep your abs braced, and drive your feet through the floor for one rep

KETTLEBELL ONE-ARM SWINGS - 2 SETS OF 8 REPS

  • Reach down for the kettlebell just like a double-handed swing and take one hand off the handle of the bell and leave it to the side
  • Take a deep breath in, crush the handle in your hand, throw it back, and as the bell starts traveling towards your bum, rotate the handle internally
  • Initiate the hips to drive forward while focusing on leading the bell in front of you while rotating the bell back externally just like in the starting position
  • As the bell swings up towards you, exhale hard to engage your core to lockout efficiently
  • After lockout position let the bell float down by actively pushing it behind you for one rep

KETTLEBELL TWO-ARM ROWS - 3 SETS OF 8 REPS

  • To begin this exercise; start off with keeping two kettlebells right in front of you, bending your knees, and pushing your glutes out
  • Take both of the kettlebells and pull them up towards your stomach using both your shoulders and back
  • As you reach your torso, squeeze your back tightly and hold for a few seconds
  • Return back to the starting position for one rep

KETTLEBELL MILITARY PRESS - 2 SETS OF 10 REPS

  • To begin this exercise; start off by clean pressing kettlebells to your shoulder with your palms facing inward towards your face
  • Then press the kettlebells up and out until they are overhead
  • Return the kettlebells back to the inward shoulder position for one rep