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  • A Full Body 30 Minute Kettlebell Workout

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    A Full Body 30 Minute Kettlebell Workout

    The kettlebell exercises below will get you a full body workout, and are perfect whether you’re looking to try something new, are short on space and time, or if you want a fun routine that can be easily modified from beginner to advanced as your body changes. 

    The beauty of kettlebell workouts is that you can go as advanced as you need to by using a heavier kettlebell.  Because of the shape and handle, your options are only limited by your own creativity. 

    Bonus tip: If you would like to increase your muscular endurance, the best rest period between sets is 45 seconds - 2 minutes, but this will impact how long it takes you to complete the workout.

     

    Kettlebell Swing

    3 sets of 10

    Works hips, glutes, hamstrings, lats, abs, shoulders, and pecs

     man using prosourcefit vinyl coated kettlebell for kettlebell swing

    1. Stand with your feet shoulder width apart holding the top of the kettlebell handle with both hands in between your legs.
    2. Bend your knees slightly and swing the kettlebell back between your legs.
    3. Stand back up and use the momentum to swing the weight to chest height.
    4. Carefully bring it back down and repeat.

    Kettlebell Press

    3 sets of 10 reps (each side)

    Works deltoids, latissimus dorsi, trapezius, and tricepsman using prosourcefit vinyl coated kettlebell for kettlebell press

    1. Stand with your feet shoulder width apart, holding the kettlebell against your right shoulder as it rests in thepalm of your right hand.
    2. Push the kettlebell up above your head.
    3. Lower back down to the starting position.

    Bent-Over Kettlebell Row

    3 sets of 10 reps (each side)

    Works latissimus dorsi, middle trapezius, rhomboids, and biceps

    man using prosourcefit vinyl coated cast iron kettlebell for bent-over kettlebell row

    1. Hold the kettlebell in your right hand, keeping arms straight, use your left leg to lunge forward.  Rest your left arm on your left thigh for support.
    2. Lift the kettlebell up to chest level keeping your elbow close to your side.
    3. Lower the kettlebell back down to the starting position.

    Russian Twist

    3 sets of 10 reps

    Works rectus abdominis, obliques, and biceps

     man using prosourcefit vinyl coated cast iron kettlebell for russian twist

    1. Sit on the floor with your knees bent and feet lifted off the ground.  Hold the kettlebell in front of your chest. Lean back slightly.
    2. Slowly rotate the kettlebell to the left side of your torso.  The kettlebell should be next to your left hip.
    3. Slowly rotate the kettlebell to the right side of your torso. The kettlebell should be next to your right hip.

    Bonus Tip:  If you would like an even more advanced version, you can elevate your legs higher for even more intensity.

    Thruster

    3 sets of 10 reps

    Works quadriceps, hamstrings, glutes, abdominals, latissimus dorsi, triceps, and trapezius

     man using prosourcefit vinyl coated cast iron kettlebell for thruster

    1. Stand with your feet shoulder width apart holding the sides of the kettlebell handle with both hands at chest height.
    2. Bend at your knees and lower into a deep squat bringing your butt down past your knees.
    3. Return to a standing position.
    4. Once you’ve returned to the standing position, push the kettlebell upwards and lift overhead.
    5. Now bring the kettlebell back to your chest.

     

    Kettlebell Deadlift

    3 sets of 10 reps

    Works  hamstrings, quadriceps, glutes, abdominals, erector spinae, and calves

    man using prosourcefit vinyl coated kettlebell for kettlebell deadlift

    1. Standing with your feet apart, hold the kettlebell with both hands, so it’s hanging between your thighs.
    2. Slowly bend forward at the hips, lowering your torso forward. Once your torso is parallel with the floor, let the kettlebell hang.
    3. Slowly reverse the movement and return to the starting position.

    Kneeling Single-Arm Hold and Stand

    3 sets of 10 reps (each side)

    Works abdominals, adductors, glutes, hamstrings, quads, shoulders, and upper back

    man using prosourcefit vinyl coated cast iron kettlebell for kneeling single-arm hold and stand

    1. From the half kneeling position, hold a kettlebell in your left hand above your shoulder with your left arm straight while stepping your right leg back in lunge position.
    2. Stand up and make sure the kettlebell remains overhead.
    3. Reverse the movement to return to the starting position.

    Sit & Hold

    3 sets

    Works  rectus abdominals, obliques, hip flexors, quadriceps, triceps, scapular stabilizers, pectorals, anterior delts, and latissimus dorsi

     man using prosourcefit vinyl coated cast iron kettlebell for sit and hold

    1. Place 2 kettlebells directly by your shoulders on both sides of you while you are sitting on the floor.  Place a hand on each handle.
    2. Keeping your arms and legs straight, lift your butt and feet off the floor.  Your butt should be positioned directly between your wrists and your body should be in the shape of a “L”.
    3. Hold for 15-30 seconds.



    Adam Riemer

    Author



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