Are you looking to burn more calories in a shorter time? One way to do this is at home with a kettlebell.
A full-body kettlebell workout can be simple and fun when you know what you’re doing.
The following routine requires only two medium-sized kettlebells.
These exercises have been modified to be user-friendly but still challenging. Let’s get started!
Full Body Kettlebell Workout For Beginners | Exercise Breakdown
The three objectives for this routine are to:
- Build strength
- Burn fat
- Develop balance and stability
Make sure that you have two quality kettlebells, such as the Yes4All kettlebells.
Once you’ve completed each kettlebell set, rest 1–2 minutes and repeat for three total rounds.
1. Kettlebell Goblet Squat
This squat is a great start to a full-body kettlebell workout.
Hold the kettlebell to about shoulder height close to your body in front of you. Make sure that your feet are about shoulder-width apart.
Your chest should be open with your elbows out to the side.
Squat down, squeezing your core, and making sure that your knees do not lean past your toes.
It helps to take a deep breath as you squat into the sitting position.
Keep the trunk of your body upright while you come back up to the standing position.
Repeat this 10 times. If it’s too difficult or not difficult enough, adjust the weight accordingly.
2. Two-Arm Kettlebell Row
Place both kettlebells on the ground and bend slightly at the knees and hips to pick them up.
Now perform a row, first retracting your shoulder blades then pulling the kettlebell toward your body.
Keeping your shoulders square will help you to get the full range of motion.
Believe it or not, this exercise targets your back through your lats.
Keep your back as straight as possible for this one.
3. Kettlebell One-Arm Press
Since this is an over-head set, decrease the size/weight of the kettlebell if needed.
While standing, hold the kettlebell in one hand at shoulder level.
Keep your feet planted securely. Push your chest out slightly.
Press the kettlebell overhead with a vertical forearm.
Your chin should be tucked in with your head in a neutral position.
Breathe through the press and bring your arm down slowly. Repeat 10 times with each arm.
4. Kettlebell Chest-Loaded Swing
Stand with your feet between hip and shoulder-width apart and hold the kettlebell in both hands at your chest.
Bend forward at the hips with slightly bent knees and imagine having the ability to touch your butt to the wall behind you.
Keep good posture with your tailbone tilted slightly up.
After you feel a stretch in your hamstrings, return to the standing position while squeezing your glutes and tucking your tailbone in.
5. Kettlebell Shoulder Halo
Stand with your feet between hip and shoulder-width apart. Hold the kettlebell on the two sides of its handle, upside down, right in front of your chest. The bell should be on top of your hands.
Begin to rotate the kettlebell around your head, keeping your elbows bent, and return to the starting position. Take notice of your posture, and do not bend your body in any direction.
Move slowly to avoid hitting your head.
Alternate the direction of your halo rotation every other time for 20 reps.
6. Kettlebell Hip Halo
Stay in the same position as you were in for the Shoulder Halo; however, hold the kettlebell in one hand at hip level.
Hand the kettlebell from one hand to the opposite, passing the kettlebell in front of you, then behind you. Perform eight reps in one direction, and repeat going the other direction.
7. Kettlebell Leg Halo
From the Hip Halo position, bend slightly forward at the hips, holding the kettlebell at knee-level. Pass the kettlebell between your shins in a figure-8 shape 20 times.
Keep good posture—ribs down with a straight spine.
8. Kettlebell Single-Arm Squat to Press
Hold the kettlebell with one hand at shoulder level while tucking your elbow in toward your body. Your forearm should be vertical.
Perform a squat while keeping good posture. When you return to a standing position, use your momentum to complete a one-arm press (Number 3 above).
Complete 10 squats and presses holding the kettlebell in one hand, then switch hands and complete 10 more.
This full-body kettlebell workout can save you a lot of time and get you amazing fitness results.
You should perform each of these exercises with a strong, supported stance and with a focus on maintaining balance. Fat loss and muscle toning will come naturally with your consistency.
If you want to explore more benefits of using a kettlebell, check out our article here.
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To your success,