Be Well Workout of the Week: How to Kill It at the Gym With a Kettlebell

Or at home!

For this week’s workout, I want you to challenge yourself to make it through this full-body workout ladder using only one kettlebell. If you’re feeling particularly ambitious, grab a friend and challenge them to a workout race to see who comes away the winner.

You’ll start with 20 reps of each exercise listed below, with everything being single count (so every time you do the exercise on one side, it counts as a rep), then drop down to 18 reps, then 16 reps, and so on down the ladder until you finish with just two reps of each exercise.

Ready? Okay, go!

Be Well Workout of the Week: How to Kill It at the Gym With a Kettlebell

Reps: 20-18-16-14-12-10-8-6-4-2
Single-leg dead lifts on right side
Single-leg dead lifts on left side
Plie squats
Lateral lunges with upright rows.
Pullover sit-ups
Ab twists
Lunge jumps on step

Explanations of exercises: 
Click links for how-to videos.

Single Leg Dead Lift (left and right): Stand on your right leg and hold the weight down in front of you, lift straight left leg behind you as you hinge forward with a long, straight spine, letting the weight move towards the floor.  Keep just a slight bend in your right leg and your chest tilted up.  Stand back up with a long spine.

Plie Squats: Hold the weight down in front of you.  Get into a wide stance with toes pointed out to the side and knees tracking over toes.  Sit into a squat and stand back up.

Push-ups: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Lateral Lunge with Upright Row: Start standing holding the weight down in front of you.  Do a lateral lunge to the right and reach the weight towards your right foot keeping a long spine and shoulders tall.  Drive back up to standing and drive the weight up to your chin with elbows to the sky, then go to the left.

Pullover Sit-ups: Lie on your back with your feet flat on the floor. Press and hold your low back into the ground. Hold the weight straight up above your head, then drive it back overhead to tap the floor with just a slight bend on your arms. Drive the weight back up, and do a sit-up.

Ab Twists: Sit up, hold weight at your chest, lean back and lift feet off the floor.  Twist the weight side to side using your core.

Lunge Jumps on Step: Start with right foot on the step and left foot on the ground. Drive up and jump off right foot, land with left foot on the step and right foot on the ground.


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 Monday right here on Be Well Philly.

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