KETTLEBELLS ARE SIMILAR to dumbbells but the fundamental difference is the former hang a few inches below the handle, making them slightly harder to control.
Used at home or in the gym, they’re fantastic for year-round fitness and can be used by both men and women.
Looking at them, it’s hard to imagine how you could get a total body workout but we’ve designed a simple plan right here that offers just that.
The 10 exercises we’ve come up with combine cardiovascular, strength flexibility and mobility training and if done correctly, can burn up to 800 calories in an hour-long class.
The plan we’ve composed should be done as part of a circuit; ie, perform one set of exercises and move onto the next.
1. Swing – 3 sets x 20 (Muscles worked; Core, chest and arms)
Starting position Stand with feet shoulder-width apart and hold the kettlebell with both hands.
Action Bend your hips back and swing the bell backward between your legs. Pause, then explosively swing it back up to eye level.
2. Power Cleans – 3 sets x 15-20 reps (Muscles worked; Shoulders, back and core)
Starting position Stand over the kettlebell with your feet shoulder width. Squat down with one arm extended downward between your legs and grasp the kettlebell. Position your shoulder over the kettlebell, bracing your core and keeping your lower back straight.
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Action Pull the kettlebell up off floor by extending your hips and knees. DO NOT JERK IT. Once kettlebell is off of the ground, raise your shoulder above the kettlebell while keeping it close to your body. Jump upward, extending your body. Raise your shoulder and pull kettlebell upward with your arm allowing your elbow to bend out to side, keeping the kettlebell close to your body. Lower the kettlebell to the ground and repeat.
3. Single Arm Rows – 3 sets x 15-20 reps (Muscles worked; Abs and biceps)
Starting position Place a kettlebell in front of you. Place your right leg forward and rest your left leg on the ball of your left foot. (Similar to a lunge stance). Bend your knees slightly as you bend over to get in the starting position. Keep your back straight. Rest your right hand on your right knee for stability.
Action Grip the kettlebell with a neutral grip in your left hand. Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
4. Alternating Floor Press – 3 sets x 15-20 reps (Core and arms)
Starting position; Start with your back flat on the floor with kettlebells in each hand next to your shoulders.
Action; Take one of the kettlebells and place it upon your chest and the other facing forward. Push both kettlebells above your chest, the lower one kettlebell to your chest and return it back to the starting position followed by alternating the exercise with the other arm.
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. Leg ups – 3 x 20 reps (Muscles worked; Glutes, quads and arms)
Starting position Hold the kettlebell in your right hand and extend your arm overhead.
Action Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch. Extend your knee and arm again. Complete all reps on that side and then switch sides and repeat.
7. Bent over row – 3 x 20 reps (Glutes, quads, hamstrings, core)
Starting position Get into a squatted stance and let your arms hang with a kettlebell in each hand.
Action Row the bells to your sides while rotating your palms forward.
8. Bicep curl – 3 x 20 (Muscles worked; Biceps)
Starting position Hold a bell in each hand and stand with your arms at your sides.
Action Curl the weights up and then lower them back down.
Starting position Raise kettlebell overhead. Stand with left arm fully extended upward supporting kettlebell and right arm extended out to side. Stand with legs far apart with feet angled slightly out to the sides.
Action Bend over to right side with your knees straight. Reach toward toes of left foot with right hand. Keep knees straight and kettlebell balanced over left shoulder with both arms extended. Touch left foot. Raise back up to original position, maintaining balance of kettlebell over head above left shoulder. Repeat. Continue movement on opposite side.
The kettlebell workout that's good for year-round fitness
KETTLEBELLS ARE SIMILAR to dumbbells but the fundamental difference is the former hang a few inches below the handle, making them slightly harder to control.
Used at home or in the gym, they’re fantastic for year-round fitness and can be used by both men and women.
Looking at them, it’s hard to imagine how you could get a total body workout but we’ve designed a simple plan right here that offers just that.
The 10 exercises we’ve come up with combine cardiovascular, strength flexibility and mobility training and if done correctly, can burn up to 800 calories in an hour-long class.
The plan we’ve composed should be done as part of a circuit; ie, perform one set of exercises and move onto the next.
1. Swing – 3 sets x 20 (Muscles worked; Core, chest and arms)
Starting position Stand with feet shoulder-width apart and hold the kettlebell with both hands.
Action Bend your hips back and swing the bell backward between your legs. Pause, then explosively swing it back up to eye level.
2. Power Cleans – 3 sets x 15-20 reps (Muscles worked; Shoulders, back and core)
Starting position Stand over the kettlebell with your feet shoulder width. Squat down with one arm extended downward between your legs and grasp the kettlebell. Position your shoulder over the kettlebell, bracing your core and keeping your lower back straight.
Action Pull the kettlebell up off floor by extending your hips and knees. DO NOT JERK IT. Once kettlebell is off of the ground, raise your shoulder above the kettlebell while keeping it close to your body. Jump upward, extending your body. Raise your shoulder and pull kettlebell upward with your arm allowing your elbow to bend out to side, keeping the kettlebell close to your body. Lower the kettlebell to the ground and repeat.
3. Single Arm Rows – 3 sets x 15-20 reps (Muscles worked; Abs and biceps)
Starting position Place a kettlebell in front of you. Place your right leg forward and rest your left leg on the ball of your left foot. (Similar to a lunge stance). Bend your knees slightly as you bend over to get in the starting position. Keep your back straight. Rest your right hand on your right knee for stability.
Action Grip the kettlebell with a neutral grip in your left hand. Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
4. Alternating Floor Press – 3 sets x 15-20 reps (Core and arms)
Starting position; Start with your back flat on the floor with kettlebells in each hand next to your shoulders.
Action; Take one of the kettlebells and place it upon your chest and the other facing forward. Push both kettlebells above your chest, the lower one kettlebell to your chest and return it back to the starting position followed by alternating the exercise with the other arm.
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. Leg ups – 3 x 20 reps (Muscles worked; Glutes, quads and arms)
Starting position Hold the kettlebell in your right hand and extend your arm overhead.
Action Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch. Extend your knee and arm again. Complete all reps on that side and then switch sides and repeat.
7. Bent over row – 3 x 20 reps (Glutes, quads, hamstrings, core)
Starting position Get into a squatted stance and let your arms hang with a kettlebell in each hand.
Action Row the bells to your sides while rotating your palms forward.
8. Bicep curl – 3 x 20 (Muscles worked; Biceps)
Starting position Hold a bell in each hand and stand with your arms at your sides.
Action Curl the weights up and then lower them back down.
9. Kettlebell fly – 3 x 10 reps (Muscles worked; chest and arms)
Starting position Hold the bells over your chest as you lie on an inclined bench, turning your palms to face each other.
Action Lower your arms away from you so your body forms a T shape. Squeeze your pecs as you bring your arms back up in a hugging motion.
10. Kettlebell Windmill – 3 sets x 15-20 reps (Muscles worked; back, arms, core)
Starting position Raise kettlebell overhead. Stand with left arm fully extended upward supporting kettlebell and right arm extended out to side. Stand with legs far apart with feet angled slightly out to the sides.
Action Bend over to right side with your knees straight. Reach toward toes of left foot with right hand. Keep knees straight and kettlebell balanced over left shoulder with both arms extended. Touch left foot. Raise back up to original position, maintaining balance of kettlebell over head above left shoulder. Repeat. Continue movement on opposite side.
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Exercise Fitness KETTLEBELLS