Workout to go 5: Kettlebell Routine
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This kettlebell workout is designed to use a single kettlebell that is a medium to
medium-light weight. If you do this circuit style it should boost calorie burn and pump
up the muscle. Of course all these moves can be done with increased challenge and
difficulty by using different weight bells to match your strength in each exercise.
medium-light weight. If you do this circuit style it should boost calorie burn and pump
up the muscle. Of course all these moves can be done with increased challenge and
difficulty by using different weight bells to match your strength in each exercise.
Kettlebell Squat: Hold kettlebell in front of your chest with two hands as shown. Start
from a deep squat position and simple rise to a fully standing position. Repeat for 15
to 21 repetitions.
from a deep squat position and simple rise to a fully standing position. Repeat for 15
to 21 repetitions.
Kettlebell Snatch: Hold the kettlebell in one hand and squat down until it touches the floor
between your legs. Briskly rise to a standing position while pulling the kettlebell upwards in a
nice straight line in front of your chest. As the bell reaches shoulder height, begin to press the
bell overhead while quickly flipping the bell so that it rests on the back of your wrist as shown.
This will take some practice. Workshop memebers know this move. If you don't find a youtube
link that shows kettlebell snatch. Do 10 repetitions on each side.
between your legs. Briskly rise to a standing position while pulling the kettlebell upwards in a
nice straight line in front of your chest. As the bell reaches shoulder height, begin to press the
bell overhead while quickly flipping the bell so that it rests on the back of your wrist as shown.
This will take some practice. Workshop memebers know this move. If you don't find a youtube
link that shows kettlebell snatch. Do 10 repetitions on each side.
Kettlebell Biceps Curl: This is an easy one. Start with arm to your side, almost fully
extended. Curl the bell until the bicep is flexed. Don't bring bell all the way to shoulder.
Only go to where bicep is under full tension. Do 12 to 18 repetitions depending on
how challenging the bell weight is.
extended. Curl the bell until the bicep is flexed. Don't bring bell all the way to shoulder.
Only go to where bicep is under full tension. Do 12 to 18 repetitions depending on
how challenging the bell weight is.
Kettlebell Swing: If you perform this right it targets the glutes and hamstrings. "Hinge"
the hips back, don't squat. Hinge the hips back, knees slightly bent, and hold the bell
just under the crotch. Briskly drive the hips forward as you propel the bell out and up
in front of you. As the bell returns, "hinge" the hips back to starting position. Do 20
repetitions.
the hips back, don't squat. Hinge the hips back, knees slightly bent, and hold the bell
just under the crotch. Briskly drive the hips forward as you propel the bell out and up
in front of you. As the bell returns, "hinge" the hips back to starting position. Do 20
repetitions.
Kettlebell Triceps Extension: Stand with kettlebell in one hand, arm bent and elbow
toward the ceiling. Extend hand up toward ceiling and lower slowly back to starting
position. Do 12 to 18 repetitions depending on how challenging the bell weight is.
toward the ceiling. Extend hand up toward ceiling and lower slowly back to starting
position. Do 12 to 18 repetitions depending on how challenging the bell weight is.
Kettlebell Plank: With both hands on the kettlebell handle, balance yourself in a
plank position. Keep hips in line with shoulders and ankles. Hold for 30 seconds to 1
minute.
plank position. Keep hips in line with shoulders and ankles. Hold for 30 seconds to 1
minute.
Kettlebell Alternating Lunges: Hold kettlebell in left hand and step back with your right foot into a
deep lunge. Then stand up as you swing the bell in front of you. As you come to standing with feet
together, switch bell from left hand to right hand and step back with left leg, while lowering kettlebell
next to your right knee. Repeat, each time switching the bell to the other hand and stepping back in
a reverse lunge. Kettlebell should always end up just outside of the knee that is in front. Do 20 total
repetitions (10 each leg).
deep lunge. Then stand up as you swing the bell in front of you. As you come to standing with feet
together, switch bell from left hand to right hand and step back with left leg, while lowering kettlebell
next to your right knee. Repeat, each time switching the bell to the other hand and stepping back in
a reverse lunge. Kettlebell should always end up just outside of the knee that is in front. Do 20 total
repetitions (10 each leg).
Kettlebell Shoulder Press: Hold kettlebell up onto your shoulder. Simply press the bell
overhead and then return to shoulder. Repeat 12 to 18 times per arm depending on
how challenging the bell weight is.
overhead and then return to shoulder. Repeat 12 to 18 times per arm depending on
how challenging the bell weight is.
This Kettlebell circuit should be performed 3 to 5 times around. Start with first exercise
and then do each one in order. After the last exercise rest 1 to 2 minutes, then start
the sequence again until your desired number of circuits are complete.
and then do each one in order. After the last exercise rest 1 to 2 minutes, then start
the sequence again until your desired number of circuits are complete.