28 November 2020
Figuring out home kettlebell workouts can be a challenge. Particularly as many of us have spent a lot of the year in lockdowns and stay at home periods, those kettlebells we keep in the garage have seen a lot of use!
It’s actually really easy to develop a kettlebell workout program that targets your whole body. In this article, we’re going to run you through a routine sample that you can start using whenever- with just the kettlebells you have at home.
You can perform this circuit workout as many times as you like or can handle, but we recommend three rounds.
Kettlebell swings are a classic kettlebell move and a really great compound one too, working the glutes, hamstrings, back and ab muscles. Working more than one of those bigger muscles early on in your workout will raise your heart rate and get everything working.
To perform a kettlebell swing, stand with your feet a shoulders width apart and hold the kettlebell with your knuckles facing forward. Bend your knees and then straighten them, keeping your back straight as you bring the kettlebell to shoulder height.
Be sure to control the movement as you return to the original position.
The kettlebell clean and press is a great one for working pretty much the entirety of the upper body.
Stand with two kettlebells either side of your thighs with your legs a shoulder width apart. Quickly bring your arms up so that they are bent and then up above your head, maintaining control throughout. As you advance with the movement you can also add a jump in here to target the legs a little more.
To isolate those arm muscles, a kettlebell halo is great. Stand neutrally and hold a kettlebell with both of your hands in front of your face. Keep your elbows bent as you circle the kettlebell clockwise around your head. Make sure that you keep the weights at eye level.
Try to perform 12-15 repetitions of each exercise for 3-4 rounds. You can then repeat this as many times as needed for a great workout that’s sure to burn some calories and tone those muscles.
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