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Total Body Kettlebell Workout

A kettlebell is a very effective tool. Thanks to its unique shape you can use it for a variety of different moves. Target every area of your body with this quick kettlebell workout. Work up a sweat and focus on your wellness in just a few minutes!


Equipment: A single kettlebell in a weight of your choosing (5lbs-35lbs)

Watch or something to keep track of time


Kettlebell Warm-Up

Complete each movement for 20-30 seconds, repeat twice switching the direction used the first time.


  • HALO


Hold the kettlebell by the horns in front of your face. By dropping your elbow and rotating your shoulder, move the kettlebell in a circular motion around your head as if you were drawing a halo.


  • AROUND THE WORLD


Grip the kettlebell by the handle and hold it at your waist. Smoothly swing the kettlebell in a circle around your body switching hands in front and back.

  • FIGURE EIGHT

Holding the kettlebell by the handle, lower into a slight squat. Move the kettlebell in a figure-eight path around your bent legs.


Total Body Kettlebell Workout

Aim for three sets of ten to fifteen reps for each exercise with 20 seconds rest in between


  • Goblet Squats

  • Stand slightly wider than shoulder-width apart. Hold the kettlebell by the horns at your chest. Squat down until your knees and hips are parallel, then return to standing.


  • Kettlebell Swings

  • Hold the kettlebell by the handle. Keeping your arms long, squat slightly as you bring the bell backward between your legs. Then push out of your heels, thrust your hips forward, and swing the kettlebell up to nose level.


  • Russian Twist

  • Seated with your legs together and bent so your heels are on the floor, lean back slightly. Holding the bell by the horns, lower it to the floor next to your hip keeping your core strong. Then repeat on the other side.


  • Pistol Squat (10-15 reps each side)

  • Grip the kettlebell by the horns and hold it at your chest. Shift your weight to one leg. As you squat, extend the non-weight-bearing leg straight out, then return to standing.


  • Shoulder Press (10-15 reps each side)

  • Hold the kettlebell by the handle with one hand. Bend your arm so the weight is at your shoulder, the bell should rest on the top of your forearm. Extend your arm straight up, pressing the weight upwards, then return to shoulder level.


  • Windmill (10-15 reps each side)

  • Stand with your legs wide, toes pointing slightly outward. Hold the kettlebell by the handle with one hand, the bell resting on the top of your forearm. Extend your arm with the weight straight up, then reach towards the floor with your free hand, crunching at your obliques. Return to standing.



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