Kettlebells offer some of the best workouts for total body strength and conditioning. It is important that you use them properly and focus on form. Kettlebells work on cardio and strength at the same time. Try each move with a lighter weight if you are a beginner so you can get a feel for the movement and your form. Give these 5 moves a try with our kettlebell for a full body tone. If you want quick results, add this Kettle Bell Workout for Women into your weekly workout routine!
You can do these movements in sets of 10-12 x 4 sets OR you can try a ladder– Performing 20 reps, 15 reps then 10 reps. Increasing the weight as your reps decrease.
To finish off your full body kettlebell workout, add on a quick and effective ab circuit you can do in under 15 minutes!
Kettle Bell Swing:
Stand with your feet wider than shoulder-width apart. Grab your kettlebell with both hands. Bring the weight between your feet and end at your knees. Use your hips and glutes to thrust the kettlebell forward Go as high as your shoulders, so your arms are basically straight out in front of you. Keep your arms straight and core tight while you swing the kettlebell from the ground to your shoulders and back down again.
Kettle Bell Sumo Deadlifts:
Stand with your feet wider than shoulder-width apart. Grab your kettlebell with both hands. Bring the weight between your feet and end at your knees. Slightly bend your knees and hinge at your hips, keeping your back and arms straight. Squeeze your glutes and push through your heels to stand straight up.
Kettle Bell Squat:
Grab your kettlebell with both hands and bring it up to your chest. Place your feet shoulder width apart and squat down and back up pushing through your heels. It is important to keep your back straight and core tight since the weight is against your chest.
Kettle Bell Side Crunches:
Start by standing with your feet shoulder width apart. Grab your kettlebell in one hand and keep it hanging by your side. Keep your feet planted and bend your top half over to one side using your core strength to pull your self back up to a standing straight position. Do an even amount of reps on each side to complete one set.
Kettle Bell One Arm Swings:
This move is just like your basic kettlebell swing but with one arm. This focuses on building your triceps. Start out with very lightweight if you have never performed these before. Stand shoulder width apart with your knees bent. Swing the kettlebell through your legs and up bending your arms as if you were doing a dumbbell curl motion.