As much as I enjoy working out and staying fit, it’s impossible to always be motivated. Sometimes the thought of getting up and going to the gym just doesn’t seem appealing.
That’s when having a few key pieces of gym equipment at home (like a kettlebell) can be key to staying consistent. So we had Zach (our resident health and wellness guru) share a full-body workout that can be done with just a single kettlebell. Take it away Zach.
— I designed this workout to work for anybody looking for a good, full-body burn! It’s split up into three sections. You’ll start with an upper-body circuit, then a lower body circuit, and finally finish with a full-body circuit that will get your heart rate up and burn some calories. If you’re short on time or want to focus on a specific area, you can just do that section and double the number of rounds.
Try selecting a weight that you can accomplish all of the upper body reps with, since typically your lower body is stronger. My suggestion is for men to start with about 40 lbs and women start with about 25 lbs. During each round go straight from one exercise to the next without rest, then rest 60-90 seconds between each round. Rest as needed between each section (that doesn’t mean you can go take a nap, but a few minutes rest is fine).
10 reps, 5 per side alternating directions
Hold the kettlebell upside down by the sides of the handle. Move the kettlebell around your head in a clockwise motion. Keep the kettlebell as close to your body as possible. Finished with your elbows tucked and the kettlebell tight to your chest. Switch directions for the next rep.
Bent Over Row
10 reps per arm
With your feet hip-width apart and toes pointed forward, place the kettlebell between your feet. Bend your knees slightly and push your hips back until your torso is parallel to the ground (or as close as possible). Grab the kettlebell with one hand and pull it to your stomach keeping your back as straight as possible.
Curl and Press
Grab the kettlebell by the side of the handles and stand up tall. Keep your elbows at your side and curl the kettlebell up to your chest. Press the kettlebell overhead with the bottom of facing forward. Bring it all the way back down before the next rep.
Pushups (one hand on the KB)
5 reps per side
Lay the kettlebell down on its side. Get down into a plank position with one hand on the kettlebell. Keeping your back and hips straight do a pushup stopping about an inch above the ground. After 5 reps move the kettlebell under the other hand and repeat. Put your knees on the ground if a regular pushup is too difficult.
Grab the kettlebell by the top of the handle and stand up with your feet hip-width apart. Begin by pushing your hips back and hinging the torso forward until the kettlebell is just below the knees. The knees should be slightly bent, but most of the hinging should happen at the hips. Drive your heels into the ground and bring the kettlebell back up to a full standing position.
10 reps per side
Begin with the kettlebell in your right hand and standing up tall. Step your right foot back until your back knee lightly touches the ground. Be sure to keep your chest tall and torso upright throughout the movement. Your left knee shouldn’t extend past the toes. Drive off of the front foot to bring your right foot back in line with the left.
Hold the kettlebell by the sides of the handle and bring it up to your chest. Keeping it tight to your chest, squat down keeping your weight back on your heels, pushing your knees out, and keeping the chest up high. Drive your feet into the ground and come back up.
Bodyweight squat hold
20-30 second hold at the bottom of a squat
This is the only exercise in this workout where you don’t need the kettlebell. Squat down and hold at the bottom of your squat. Focus on sitting back onto your heels and getting low enough the crease in your hips is lower than the top of your knees.
Start with your feet shoulder-width apart, toes pointed slightly out, and knees slightly bent. Hold the kettlebell between your legs. Keeping an arch in your lower back, hinge your hips back until the kettlebell is between and slightly behind your legs. Thrust your hips forward and squeeze your glutes to swing the kettlebell up. Keep the arms straight and let the momentum carry the kettlebell up and back down.
Sumo High Pulls
Put the kettlebell on the ground between your feet. Place your feet in a wide stance with your toes turned out (a sumo stance). Pushing the knees out and squatting down, grab the top of the kettlebell. Stand up and using the momentum pull the kettlebell up to your chest. Keep the kettlebell close to your body and pull the elbows up high.
Single Arm Thrusters
10 reps per side
Bring the kettlebell up to your shoulder holding it so that the weight sits on the back of your forearm. Keep your elbow tucked in tight. Squat down keeping the kettlebell settled on your shoulder and your torso upright. On your way up from the squat using the momentum to press the kettlebell up overhead. Bring the weight back down to your shoulder and squat all in one fluid motion.
Plank Pull Through
Start in a high plank with the weight set just left of your body in line with your chest. Reach your right hand across your body, being careful to keep your hips low and back straight. Grab the kettlebell with your right hand and slide it across to the right side of your body. Put your right hand back on the floor and repeat with your left hand.