For this workout, you just need one thing: A kettlebell. You may even want a few kettlebells if you plan on varying your kettlebell weights throughout the workout. Here’s what the workout looks like: You’re going to alternate between 20 and 10 reps of various exercises to complete a circuit of nine exercises, all done holding the kettlebell. Your goal? To make it through the full circuit four times.
If you don’t have a kettlebell lying around, you can totally substitute with weights. And if you don’t know how to do kettlebell swings, just do squats instead. Now that all those housekeeping notes are out of the way, happy sweating!
Be Well Workout of the Week: Shred Your Entire Body With Just a Kettlebell
Instructions: Complete circuit four times
20 kettlebell swings (Do squats if you don’t know how to do swings)
10 squat thrusts with high pull
20 reverse lunges with kettlebell (single count)
20 kettlebell crunches
10 lateral lunges with overhead press
20 kettlebell chest presses
10 lunge rows
20 ab twists (single count)
Kettlebell swings: Standing with feet about hip-width apart, hold a kettlebell in front of you both both hands. Bend your knees into a squat, swinging the kettlebell back through your legs as you drop down and forward to about shoulder height as you stand. Repeat in a fluid motion.
Squat thrust with medicine ball or kettle bell: With your hands on the medicine ball, jump your feet back to a strong high plank position. Don’t let your hips sag. Then jump your feet in and grab the ball and stand up.
High pull: Stand with feet hip width apart and a dumbbell in each hand. (Note: You can also use a resistance band if you’re outdoors.) Tip forward at the waist then stand up, pulling the weights up to chest height at the same time. Lower the weights slowly.
Reverse lunge: Standing with your feet together and holding the kettlebell at your chest with both hands, take a large step back with your right leg, bringing your knee almost to the floor. Return to standing position and repeat on the left side.
Pullovers: Lie on your back with your knees bent, pressing your low back into the floor, hold the kettlebell with both ands and reach it overhead so that it taps the ground, keeping your arms slightly bent. Then drive the kettlebell back up toward the ceiling. Be sure to squeeze your glutes the entire time.
Kettlebell crunches: In a crunch position, hold the kettlebell with both hands and reach it up straight toward the ceiling. In that position, pulse as you would in a normal crunch.
Lateral lunges with overhead press: Holding the kettlebell at your chest, do a lateral lunge and as you come back to standing, press the kettlebell straight up overhead. Return to you chest as you lunge to the other side.
Kettlebell chest presses: Lying on your back, hold the kettlebell at your chest with both hands, press the bell straight up toward the ceiling. Slowly lower back down to the starting position. Repeat.
Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly, holding the kettlebell at your chest, and use your abs to twist side to side.
Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.
Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.
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