1. Goblet squat – 3 sets of 12 (Muscle groups worked; legs, glutes, back)
STARTING POSITION; STAND up straight, holding the kettlebell in front of your chest with both hands, keeping your elbows close to your sides.
Action; Drive your heels into the ground and get down into a squatting position by pushing your hips back. Squat down until your thighs are parallel to the ground. Return to standing, keeping the kettlebell held out in front of you throughout.
2 Swing – 3 sets x 20 (Muscles groups worked; Shoulders, back, hips, glutes, legs)
Starting position; Stand up straight with your feet shoulder-width apart and hold the kettlebell with both hands.
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Action; With a slight bend in your knees, drive your hips back and swing the kettlebell backwards between your legs. Pause, then explosively swing it back up to eye level, keeping the glutes and core engaged.
3 Deadlift (Muscle groups worked; Legs, glutes, arms, back, abs)
Starting position; Stand with the kettlebell between your feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat.
Action; Engage your core, squeeze glutes and keep the arms extended as you rise up with the kettlebell. The kettlebell really needs to be heavy to get the maximum benefit from this one and remember, the lift comes from the legs.
4 Double-arm rows – 3 sets x 12 reps (Muscles groups worked; back, arms, shoulders)
Starting position; Place a pair kettlebells on the floor in front of you. Bend your knees slightly as you lean over to get into the starting position. Keep your back straight.
Action; Grip the kettlebells in both hands and with your elbows close to your sides, pull the kettlebell up to your stomach, squeezing your shoulder blades. Keep your back straight. Lower and repeat.
5 Squat – 3 sets x 15-20 reps (Muscles worked; Glutes and abs)
Starting position; Stand with feet shoulder-width apart and hold the kettlebell up at eye level so you can see through the handle, keeping your back straight.
Action; Squat down toward the floor as low as you can. Imagine yourself sitting back into a chair, keeping your knees over your ankles.
6 Around the body pass (Muscle groups worked; core, obliques, arms)
Starting position; Keep your feet shoulder-width apart, and hold the kettlebell in front of you, arms extended at chest level.
Action; Swing the kettlebell behind your back using one hand, then reach back with the opposite hand to grab it, swinging the kettlebell to the front of the body. One ‘lap’ is one rep 8-12 reps, then switch directions!
Try this six-exercise kettlebell routine for immediate results
1. Goblet squat – 3 sets of 12 (Muscle groups worked; legs, glutes, back)
STARTING POSITION; STAND up straight, holding the kettlebell in front of your chest with both hands, keeping your elbows close to your sides.
Action; Drive your heels into the ground and get down into a squatting position by pushing your hips back. Squat down until your thighs are parallel to the ground. Return to standing, keeping the kettlebell held out in front of you throughout.
2 Swing – 3 sets x 20 (Muscles groups worked; Shoulders, back, hips, glutes, legs)
Starting position; Stand up straight with your feet shoulder-width apart and hold the kettlebell with both hands.
Action; With a slight bend in your knees, drive your hips back and swing the kettlebell backwards between your legs. Pause, then explosively swing it back up to eye level, keeping the glutes and core engaged.
3 Deadlift (Muscle groups worked; Legs, glutes, arms, back, abs)
Starting position; Stand with the kettlebell between your feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat.
Action; Engage your core, squeeze glutes and keep the arms extended as you rise up with the kettlebell. The kettlebell really needs to be heavy to get the maximum benefit from this one and remember, the lift comes from the legs.
4 Double-arm rows – 3 sets x 12 reps (Muscles groups worked; back, arms, shoulders)
Starting position; Place a pair kettlebells on the floor in front of you. Bend your knees slightly as you lean over to get into the starting position. Keep your back straight.
Action; Grip the kettlebells in both hands and with your elbows close to your sides, pull the kettlebell up to your stomach, squeezing your shoulder blades. Keep your back straight. Lower and repeat.
5 Squat – 3 sets x 15-20 reps (Muscles worked; Glutes and abs)
Starting position; Stand with feet shoulder-width apart and hold the kettlebell up at eye level so you can see through the handle, keeping your back straight.
Action; Squat down toward the floor as low as you can. Imagine yourself sitting back into a chair, keeping your knees over your ankles.
6 Around the body pass (Muscle groups worked; core, obliques, arms)
Starting position; Keep your feet shoulder-width apart, and hold the kettlebell in front of you, arms extended at chest level.
Action; Swing the kettlebell behind your back using one hand, then reach back with the opposite hand to grab it, swinging the kettlebell to the front of the body. One ‘lap’ is one rep 8-12 reps, then switch directions!
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Challenge Exercise Fitness fyi Goblet squat kettlebell Routine