If you want an at-home workout to strengthen your entire body while serving up a side order of cardio benefits, I have just the routine for you.
Compiled by Jordan Fernandez, a strength and conditioning coach at Trainer Academy, it takes less than 30 minutes and you can do it at home with just one kettlebell.
The workout is divided into three parts – a warm-up, a body weight circuit and a kettlebell circuit – to target a wide range of muscles and kick the workout habit.
Read on to see the full list of moves with some helpful explanations.
How to do Jordan Fernandez’s full-body kettlebell workout
- Jumping jacks 3×30 seconds
- Arm circles 3×30 seconds
- High knees 3×30 seconds
Body weight circuit
- Push-ups 3×10-15
- Glute bridge 3×12
- Tricep dip 3×10
- Reverse lunges 3×10 on each leg
- Kettlebell goblet squat 3×12
- Kettlebell Swing 3×15
- Kettlebell One Arm Rows: 3×10 on each arm
- Kettlebell Russian Twist 3×10 taps on each side
Body weight exercises
Sets: 3 reps: 10-15
- Start in a high plank position, with your weight spread between your hands and feet, and your hands directly under your shoulders.
- Keeping your core tight and your elbows tucked in, lower your chest to the floor.
- When your chest is almost touching the floor, push through your hands to return to the starting position. If you need an easier option, try dropping your knees to the floor.
2. Bridge of glutes
Sets: 3 reps: 12
- Lie on your back and bend your knees until you can plant both feet on the floor, facing each other.
- Engage your core, then push through your heels to lift your hips until your thighs and torso form a straight line.
- Control your hips back to the ground.
3. Tricep dip
Sets: 3 reps: 10
- Sit in front of a sturdy flat surface such as a box, weight bench, chair or low table. With straight arms, place your hands on the edge of the object and extend your legs in front of you.
- Bend your elbows to lower your hips toward the floor.
- When your elbows are roughly at a right angle, travel through your hands to straighten your arms again.
4. Long reverse
Sets: 3 reps: 10 on each leg
- Stand straight with your feet hip-width apart.
- Step back with your right foot and lower your right knee toward the ground until both knees form roughly right angles.
- Step left foot to return to starting position. It is a repetition. Alternate the trailing leg with each repetition.
1. Kettlebell goblet squat
Sets: 3 reps: 12
- Stand straight with your feet slightly hip-width apart and your toes pointed slightly outward. Hold a kettlebell in both hands near your chest. You can either grab either side of the handle or the bottom of the weight.
- Keeping your chest straight, push your hips back, then bend your knees to lower your hips toward the ground.
- Lower yourself as far as possible, keeping your feet on the floor and your chest in your chest, then cross your heels to return to the starting position.
2. Kettlebell Swing
Sets: 3 reps: 15
- Stand with your feet slightly shoulder-width apart and hold a single kettlebell by the handle with both hands.
- Keeping your spine neutral and core tight, bend slightly at the knees and hinge at the hips to allow the kettlebell to swing back through your legs.
- As the momentum of the kettlebell brings it forward again, drive your hips with it and stand up straight to swing at eye level, keeping your arms straight. Let it swing back between your legs and repeat.
3. Kettlebell single arm row
Sets: 3 reps: 10 on each arm
- Start in a squat position with your right foot forward. Alternatively, if you have a box or weight bench, you can place your left hand and knee on it to support yourself (as pictured above). Keeping your back straight and core tight, hinge at your hips to press forward.
- Grab a kettlebell off the floor with your left hand. With your arm extended toward the floor, retract your shoulder blade, then curl the weight toward the bottom of your ribs on the left side of your body.
- Control back to the starting position. Complete 10 repetitions, then repeat on the other side.
4. Kettlebell Russian twist
Sets: 3 reps: 10 taps on each side
- Sit on the floor with your knees bent and facing the ceiling, and your feet planted on the floor. Hold a single kettlebell by the handle in both hands in front of your chest.
- Keeping your core tight, twist to your left and touch the kettlebell to the floor to the left of your hips.
- Return to center, then twist and touch the kettlebell to the floor to the right of your hips.
Benefits of a kettlebell workout
1. It is effective
This routine promises a total body workout that will strengthen your muscles and develop your core.
“Kettlebells allow for more dynamic movements compared to traditional weights, offering an additional challenge for your coordination, balance and functional strength,” says Fernandez.
“Kettlebell exercises also require strong core engagement for stability, which can improve posture and assist with some forms of low back pain.”
According to Fernandez, kettlebell exercises are also effective for energy expenditure: “Compound exercises with kettlebells – which include most kettlebell exercises – burn more calories and allow a more effective training compared to isolation movements” .
2. It’s cheap
Kettlebells have one big advantage over exercise machines and monthly gym memberships: they are much cheaper.
“In terms of cost, buying one or two kettlebells (one lighter and one heavier) for your home can provide a multitude of exercise options without requiring a full gym setup.”
If you’re looking for more kettlebell training ideas, find out what happened when I traded sit-ups for five kettlebell moves to strengthen my core more effectively.
3. It’s fun
One element of workouts that is criminally overlooked is how enjoyable they are.
After all, the key to achieving lasting results is consistency, and you won’t be rushing back to the kettlebell if you had a bad time during your last session.
To keep things fresh and fun, Fernandez mixes up body movements with kettlebell exercises in two four-movement circuits—after all, variety is the spice of life, right?
Or, in Fernandez’s words: “The combination of body weight and kettlebell exercises provides a wide range of motion, reducing the monotony of the workout and engaging different muscle groups.”
If you want to give this workout a go but don’t have a kettlebell, find the right weight for you in our editor-approved guide to the best kettlebells
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