Kettlebells are one of my favourite pieces of fitness equipment. Compact, versatile and oh-so effective, I can’t remember life as a trainer before them. One of the things I love about them is that you can design a whole workout using only a couple of bells. This means that you can set yourself up in a space on the gym floor and not have to worry about fighting people for the cable machines or treadmills. Or – if you prefer to work out in the comfort of your own home – it means that for a small investment you’ve got yourself a mini gym!
Let me give you an example:
Full Body Kettlebell Workout 1
KB swings x 12
Push ups x 12
Heavy squat* x 12
Mountain climbers x 40
[repeat four times]
Single-arm squat press x 12
Bulgarian lunges x 12/leg
KB plank row** x 8-12/arm
Burpees x 10
[repeat four times]
Tabata abs (alternate bicycle and reverse crunches)
Need a refresher on Tabata? Check it out here
I’ve designed this to be a high intensity kettlebell workout, so choose weights that are going to challenge you. Have a small rest at the end of each set, but try not to let you heart rate drop too low during the whole session.
This workout really just one example of a pretty much endless array of kettlebell-related ideas. Unfortunately I need to get some more videos and images together, so for now you’ll have to satisfy yourself with this one.
Remember, if you’ve got a kettlebell, you’ve got yourself a full body workout!
Try it for yourself!
*Choose a heavy kettlebell and hold it by the handle with both hands, pulling your shoulders back, chest proud and elbows close to your body. With feet a little wider than shoulder width apart, drive downwards through your heel. Squat until the bell just touches the floor (or as close as you can get), then drive back up through your heels, returning to the starting position.
**Start in plank position, with your each hand gripping a kettlebell (I recommend starting light for this one). First, lift your right elbow, squeezing your shoulderblades together. Lower the bell to your starting position and then do the same thing on your left side.