Ultimate Kettlebell Workout
Looking for a new workout routine to mix things up a bit? Kettlebells are a great addition to any fat burning or muscle building workout. Not only can they add some variety to a repetitive routine, theyâ€™re also incredibly versatile. In just a few simple movements, you can work out your entire body and get your results where they should be.
So hereâ€™s a killer kettlebell workout that you can do in just 15 or 20 minutes. Either knock it out at the gym, or invest in an awesome set of these Altus 2 In 1 Power Medicine Balls And Kettlebells for your home gym.
And before you start this kettlebell workout, make sure you fuel up with a good dose of protein. Optimum 100% Natural Whey is one of the leaders on the market, and it makes for a powerful pre-workout protein shake.
Ready for this one?
My Ultimate Kettlebell Workout Routine
Hereâ€™s where this workout gets really exciting. Youâ€™re going to run through these exercises in a ladder. Youâ€™re going to build up the reps on one side, and then repeat on the opposite side.
Hereâ€™s how: Perform 1 rep of each exercise on your right side, running through each one in the order below. Rest for 30 seconds, then perform 2 reps of each, also on your right side. Rest again, and perform 3 reps, working your way up to 5 reps each. Rest for 2 minutes, and start the same sequence on your left side, working your way from 1 rep to 5 reps of each exercise.
Repeat this once for an awesome 15 minute total body workout, or run through it 2-3 times for an ultimate kettlebell workout.
Here are the exercisesâ€¦
1. The Single-Arm Snatch â€“ Standing with your feet at shoulder width, hold a kettlebell in your right hand in front of you. Your arm should be straight towards the floor. In one swift movement, bring the kettlebell between your knees, and then pull it forward and up overhead, allowing a slight bend in your elbow. When you reach the top, move the kettlebell back to starting position with control. Thatâ€™s 1 rep.
2. The Windmill â€“ Move through the same movement as in the Single-Arm Snatch, but this time, when the kettlebell reaches the top, youâ€™re going to hold it there. Then turn your toes to the left, push your hips to the right, and reach down to your left toes with your left hand. The kettlebell should be held overhead with a relatively straight arm the whole time. Hold for a moment, then slowly return to starting. Thatâ€™s 1 rep.
3. The One-Arm Front Squat â€“ Hold the kettlebell in your right hand just above your right shoulder. Your right elbow should be bent by your side, and your palm should be facing inward. Lower into a traditional squat position, making sure not to let your knees pass your toes or lean forward too far. Hold at the lowest position for a moment, then lift back to starting position with control. Thatâ€™s 1 rep.
4. The Side Shoulder Press â€“ Hold the kettlebell in a similar position at your right shoulder, but this time face your palm forward, elbow bent at right side. Push the kettlebell straight up and overhead, straightening your elbow. Hold for one count at the top, and then lower with control. Thatâ€™s 1 rep.
Remember, run through this routine in the ladder formation I outlined above! And feel free to add additional kettlebell exercises as you see fit!
Have any questions or feedback about my ultimate kettlebell workout? Please leave a comment below…