Practically anyone can do a kettlebell routine…but it takes precision and good form to do it right and get the benefits. This workout combines strength training and cardio, targeting the core, back and shoulders. Start with a few practice rounds, then complete three rounds of this circuit, for time.
Single-arm clean and press 10-12
Standing with your feet shoulder-width apart, hold a kettlebell in your right hand. Clean the kettlebell to your shoulder as if you are trying to pull up/off your shirt. Flip your wrist at the top so your palm faces forward and simultaneously bend your knees to squat. Using the momentum, drive up through your heels, pressing the kettlebell upward while you return to the standing position. Lower the kettlebell and reverse the clean to the starting position.
Kettlebell Swings 15-20
Place a kettlebell between your feet and step shoulder-width apart. Squat down, keep your weight on your heels, butt back, and grab the kettlebell with both hands. Brace your core and begin swinging the kettlebell high between your legs with a flat back. Drive the kettlebell forward and upward to shoulder-height, thrusting your hips and contracting your glutes. Use your core to control your body, and your hips, hams and glutes to drive.
Box Jumps 12-15
Stand in front of a box with feet hip width apart. Engage your core while pushing hips back and down and with full force jump on top of the box. Use your arms to help your drive, land soft (toe-ball-heel) and avoid locking-out knees.
Russian Windmills 10-12/per side
Hold a kettlebell in your right hand with your feet slightly wider than shoulder-width. Pop your right foot back, angle your shoulders to the right and clean press the kettlebell overhead. Secure your starting position by rotating your wrist to the right. Place your left hand on the top of your left thigh, look up at the kettlebell and exhale while lowering it, pushing your hips back and tracing your left hand down your thigh to the floor. Your hand stays locked out with the kettlebell overhead, and your back is flat at all times. Pause at the bottom, inhale, exhale while you press up through the left heel, squeeze your left oblique and return to the top.
Goblet Squat 15-20
Standing with your feet wider than shoulder-width apart, hold a kettlebell close to your chest by the horns. Allow your elbows to stick out so that when you squat, your elbows touch the top of your thighs. Keep your back straight and your eyes forward at all times.