Kettlebell Full Body Burn Workout

Drop the dumbbells and burn calories and fat with this full-body kettlebell workout. The awesome thing about Kettlebells is that you have endless exercises to chose from that will work out multiple parts of your body.  Feel the burn in your arms and shoulders, while also toning your core and butt.

Let’s give those kettlebells a swing and a lift for a killer full body workout.

The circuits are short, and you are holding the Kettlebell with both hands, so choosing a slightly heavier weight than typical for you (I use a 15 lbs Kettlebell) will work.  But, obviously start with weight you can manage without sacrificing proper form!

Repeat this circuit 4 times total.  Power through these 5 exercises, 30 seconds on, 15-second rest.  45-second rest in-between sets.  Best way to keep track is to download a timer app on your smart phone.  Lots of solid ones to choose from, just be sure you can customize workout and rest time.

Repeat full circuit 4 times, resting 45 seconds between each circuit

Circuit breakdown:

:30 Russian Kettlebell Swing
:15 rest
:30 Goblet Squat
:15 rest
:30 Lunge Press
:15 rest
:30 Russian Twist
:15 rest
:30 Deadlift
:45 rest

Repeat 4 times

Russian Kettlebell Swing – The swing should start with the Kettlebell just below the groin. The next motion is to swing the Kettlebell to chest level, creating a 90-degree angle to your body. This variation of the swing is quick and efficient. It is a hip-hinge movement, with a small flexion at the knee, under 30 degrees. The power of this swing is generated from the hips.  Make sure the spine is held stable and neutral.

Goblet Squat – Start in upright standing position holding a Kettlebell by the horns (the loop at the top) close to your chest.  Squat down low, confirming your knees are aligned with your ankles, drive your butt straight back. Keep your chest and head up and your back straight.  At this bottom position, pause and use your elbows to push your knees out. Lift the Kettlebell back to chest level and return to starting position.

Lunge press – Stand up straight and hold the Kettlebell by the base in front of your chest. Your arms should be bent and the palms of your hands facing each other.  Lunge back onto one knee and at the same time lift your arms up to raise the Kettlebell above your head.  Reverse the process to return to the starting position. Lower your arms and stand up straight.  Repeat alternating legs.

Russian Twist – Lay supine on a mat.  Lifting with your core muscles, bring your body into a V-shape position (your bottom is the only body part touching the mat).  Clasp your hands together holding the Kettlebell by the base in front of your chest, while keeping your hips still, alternate bringing the Kettlebell side to side/hip to hip.  

Deadlift  – Begin in a standing position, holding the kettlebell by the horns (loop) with both hands at your chest. Confirm that your back is straight and stays that way for the duration of this exercise.  Initiate the movement by slowly pushing your butt as far back as you can, and lowering the Kettlebell to the floor (or as far as you can get down). When you are as low as you can go pause, and then slowly return to the starting position.

“Smile and let everyone know that today you’re a lot stronger than you were yesterday!”