Are you planning to lose weight this year, but can’t find time for the gym out of your busy schedule? Put away those dumbbells and grab your kettlebells for increased grip strength. Here’s a 10 to 15 minutes kettlebell workout routine, so have a grasp on your kettlebells and pump up for a full body regimen.
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Kettlebell Squat Workout
Grab the kettlebell by its horns, using both hands. Stand with your feet shoulder-width apart and do a regular squat. Make sure you don’t arch your back and just keep the pressure in your heels. Perform one set of 10 reps.
Targeted Muscles:
This kettlebell workout strengthens your hamstrings, glutes, and core.
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Kettlebell Squat and Bicep Curl Workout
While doing a kettlebell squat you can add a bicep curl to tone down those arms while working the legs. Just as you go down in a squat, stay in that position and do a bicep curl by bringing the kettlebell down and then right back up to your chest. Again stand up and repeat for 10 reps. To make it more intense, do a bicep curl while you’re squatting down low, stand back up from a squat and then bring the kettlebell up over your head.
Targeted Muscles:
This kettlebell workout works on your biceps while strengthening the entire lower body and core.
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Kettlebell Windmill Workout
Stand straight with your legs wide apart, toes slightly tilted outwards. Hold the kettlebell with your right arm, palm facing outward. Bringing your right arm down and raising your left arm up toward the sky, slightly twisting and working up those oblique muscles. Do the same on the other side by holding the kettlebell in your left hand. Repeat for 10 reps on each side.
Targeted Muscle:
This kettlebell workout will give you a full body stretch, focusing on those oblique muscles.
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Kettlebell Lunge and Lift Workout
Grab the kettlebell with your right hand, bring the left leg forward, and bend the left leg in such a way that it makes a 90 angle with the floor while the kettlebell is pushed downwards. Make sure your upper body stays upright while the right knee will slightly touch the floor, straighten your left leg and pull the kettlebell upwards. You will not restore to a standing position, rather just stay in the starting position while keeping your back flat and your chest low. Complete a set of 10 reps on each side.
Targeted Muscle:
This kettlebell workout will work up the entire lower body muscles, while the kettlebell lift works up your upper body muscles.
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Kettlebell Workout Overhead Triceps Extension
Stand in a way that one foot is in front of another, in this way you won’t arch your back. If you’re comfortable standing straight you can also do it that way. Now grab your kettlebell by its horns bring it over your head and back towards the nape of your neck. In the position bring it up and down, repeatedly for 10 reps. Perform at least two sets of 10 reps.
Targeted Muscle:
This kettlebell workout will work on your triceps, shoulders and back muscles.
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Kettlebell Swing Workout
Grab a kettlebell between your legs, with both hands. Bend your hips in a way that the kettlebell goes behind your legs. Swing the kettlebell up while squeezing your glute muscles. Swing the weight back down into your initial position. If you feel it in your butt, that means you’re doing it correctly. Remember, it is not a squat. Perform four sets of 10 reps. This kettlebell workout works up the hips, glutes, hamstrings, abs, shoulders and the pectoral muscles.
Targeted Muscle:
Stand with your feet shoulder width apart, toes tilted and knees slightly bent.
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Push Up, Pull Up And Mountain Climber Combo Workout
Get on the floor with your arms at a distance wider than shoulder width. Place your foot comfortably apart. Make a straight line with your body while squeezing your glutes and your abs to engage your core. Now push down with your arms into the floor, push off the floor as if you’re pushing the floor away from you. Don’t lock your arms, now grab the kettlebell placed below your chest and grabbing it in one hand bring it up to your chest while slightly lifting up your torso.
Repeat for 10 reps on one side then come back into the initial position. Now perform mountain climbers by drawing your knees into your knees into your chest, alternatively. Repeat the push-up, and pull up with the other arm, then conclude with the mountain climbers. Perform two sets of 10 reps for each arm.
Target Muscles:
This kettlebell workout combo targets full body muscles including the chest, shoulders, abdominals, triceps and the lower body muscles.
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Kettlebell Burpee Workout
Start with your hands above your head. Now hop down with your hands on the ground beside your feet. Next, get in a pushup position by jumping your feet back. Reverse the motion by jumping your feet back beside your hands. Grab the kettlebell using both hands, now thrust your hips and perform a kettlebell swing to stand back up. Place the kettlebell on the floor and repeat the burpee motion. Perform one set of 10 reps. The lady in the pictures is Ami from Body Fit Army, make sure you check out her channel for more workouts.
Targeted Muscles:
This kettlebell workout focuses on the entire body muscles including your core, shoulders, upper back, glutes, hamstrings, and quads.
