Using kettlebells is a fantastic way to work out your shoulders, legs and abs. Today I’m going to question, is it possible to construct a kettlebell only workout? In my opinion, anything is possible, you just have have to workout how it’s done.
Kettlebells are very useful and often over looked by the average gym goer. The most common reason they aren’t used is that people don’t know how to use them properly. I hope this workout will show you some new ways in which you can use kettlebells. Here is our kettlebell exercise workouts, it’s designed to be a full body workout of moderate to high intensity. Between sets try to have as little rest as possible.
Russian Kettlebell Swing – 3 sets – 15 reps .The most basic of all the movements, this will get your body warmed up and ready for whats to come. Standing up straight with feet just wider than shoulder width apart, allow your body to bend forward, knees to bend slightly and arms to dip down. At the bottom of the movement, you are going to stand up straight and swing the kettlebell upwards. The lifting force should be coming mainly from the hips and not from the arms.
Kettlebell Push Up With Row – 3 sets 10 reps. Perform a push up whilst holding the kettlebell handles with them on the floor. At the peak of each push up, perform a row with each arm and allow the body to come to the floor. Be warned this exercise is really advanced, if you struggle try just performing kettlebell push ups.
Kettlebell Deadlift – 3 sets 8 reps. You can perform this just like a standard deadlift apart from your hands will be gripping on to one kettlebell. If you are wanting to target your legs more and your back less try performing a straight legged deadlift. This will workout your glutes and hamstrings more.
Kettlebell Lunge Press – 3 sets 12 reps. For this exercise we focus on one leg at a time. Use 1 kettlebell as opposed to 2. Step forward into a lunge position, holding the kettlebell in the same hand as the leg you are stepping forward with, press the kettlebell upwards as you dip down. Perform 6 reps on each leg. Not only will this workout your legs but also your shoulders too.
Kettlebell Squat – 3 sets 10 reps. Holding the kettlebell to your chest, with a straight back, lower yourself down into a squatting position. When you have gotten as low as possible, push yourself back to standing position. Remember, focus on your technique rather than the amount of weight you can lift.
Kettlebell Russian Twist – 3 sets 15 reps. Last but not least, the Russian twists. This will give your abs a quick blast. Sitting down on your bum with legs out in front of you, knees slightly bent. Hold the kettlebell with two hands in towards your chest (but not touching) Rotate your torso to the left as far as you can then immediately to the right as far as you can. This is one rep. perform 15 reps each set. This will workout your obliques mainly. You will definitely feel this one the day after.
Thus concludes the kettlebell exercise workouts. I hope you found them to your liking, perhaps ext time you won’t just walk past the kettlebell? If you would like to contribute please leave a comment below. Thanks for visiting Boss Body UK.