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Tuesday Training: Build Your Best Body Ever with Kettlebells
I’ve sung the praises of kettlebells in my past Tuesday Training posts and I’m going to do it again because I love them so much.
If you’ve been eyeballing those quirky, cannon ball looking weights at the gym, but still haven’t tried them, I hope this will convince you to give them a try.
Kettlebell workouts are the quickest and most effective way to burn calories, shed fat, and build muscle. With this week’s kettlebell workout, you’ll recruit multiple muscles during each exercise. The more muscles you use to perform an exercise, the more calories you burn. Also, this kettlebell workout is performed in a circuit, meaning you’ll move quickly from one exercise to the next, so your heart rate stays elevated. Not only are you torching more calories, but you’re building muscle. High intensity strength training with kettlebells maximizes your efforts, giving you quicker results in far less time. Win-win!
But don’t just take my word for it: John Porcari, PhD, researcher from the University of Wisconsin, recently did a study of various participants using kettlebells for a 20 minute workouts. The study shows that on average, each participant burned roughly 20 calories per minute during the kettlebell workouts, which equates to 400 calories burned during their 20 minute workout. Other researchers say that is “equivalent to running a six minute mile or cross country skiing uphill at a fast pace.”
So if you are like me and don’t have hours a day to train and workout, but want to look like you train for hours (and look amazing in those skinny jeans!), kettlebells are the answer.
By doing kettlebell workouts like the one below, you can also quickly build endurance, flexibility, strength, balance, and aerobic capacity faster than traditional weight training or long cardio activity like the treadmill and elliptical. So what are you waiting for? Grab some kettlebells and let’s go!
Build Your Best Body, Fat Blasting, Muscle Building Kettlebell Workout
Do this routine in a circuit which means you do the first exercise and then keep moving on to the next until you’ve reached the end. Then it’s time to repeat! Make sure you do a few minutes of warmup (light jog in place, leg kicks, arm circles, etc.) and a few minutes of cool down/stretching at the end. Modifications are posted in the picture descriptions and if you ever have any questions, feel free to leave a comment below!
Side Lunge with Press – 10 each side
Pushup and Row – 10 each side
Swings – 30
Alternate leg dead lift – 10 each side
Sumo Squat and Upright Row – 15
Single Arm Swings – 30
Half get up – 10 each side
Rest for 60 seconds
Repeat 2X
Starting with the kettlebell in your left hand, take a big step to your right as you lower your body into a side lunge and bring your kettlebell near your right foot. Don’t allow your left foot to raise off the floor. Don’t allow your torso to slump forward and do not round your lower back. Push yourself back up to starting position as you press the kettlebell overhead. Repeat for the prescribed reps and then switch sides.
Get into a pushup position with your feet out wide. Set the kettlebell beside your right shoulder. Place your right hand on the kettlebell and the other hand on the floor. Do a complete pushup. In the up position, lift your right elbow toward the ceiling until that elbow passes your torso. Lower the kettlebell and repeat. Do the prescribed reps and then switch sides. Modified easier version: Get on your knees and do modified pushups with rows.
Grab a kettlebell with both hands and stand with your feet wide. Bend at your hips and knees and swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees and swing the kettlebell to your chest as you rise to standing position. Keep swinging the kettlebell back and forth for the prescribed reps.
Hold a kettlebell in your right hand. Keeping your back straight, lean forward from your hips until your body and left leg are almost parallel to the floor. At the same time as you are lifting your leg, bring the kettlebell down towards your right foot. Lift your opposite arm for balance, if needed. Return to starting position. Repeat for the prescribed reps and then switch sides. Modified easier version: Hold the kettebell with both hands instead of just one hand and lower the weights towards the floor.
Grab a kettlebell and position your feet with your toes pointed out to the sides and feet very wide apart. Squat down until your thighs are parallel to the floor. Immediately stand back up as you lift the kettlebell to your chest. Repeat for the prescribed reps.
Grab a kettlebell with your right hand and swing it in between your legs. Do not round your lower back. As you swing the weight back up to your chest, switch arms mid air. Your left hand should now be swinging the kettlebell in between your legs. Swing it back up and switch arms. Keep alternating back and forth between arms.
Lie on your back with your kettlebell in your right hand, arm stretched up towards the ceiling. Bend your right knee. Leave your arm stretched toward the ceiling throughout the entire move. Brace your core using your left arm to press up, curl your upper body up. Lower back down and repeat for the prescribed reps then switch sides. This is a difficult move, so if it’s too hard, ditch the weight. If it’s still too hard, grab your right hamstring with your right hand to help you curl up.
This workout looks great! Cant wait to try it. I have two questions: how much does the kettlebell you use weigh? And how much time did you take to complete the 2 circuits?
Thanks, Justine!
This takes about 20 minutes to complete. You need to pick a heavy enough weight that you start to struggle or slow down on the last 2 reps – this will look different for everyone depending on strength and fitness level. So many women don’t pick heavy enough weights so they never experience the maximum benefits of kettlebells. If you pick a challenging weight, you will change your body, burn fat and build lean muscle.
If you are new to kettlebells, go on the lighter side just so your body can adjust and so you don’t hurt or put too much strain on your muscles. Master the moves, focusing on good form first. Then when you feel comfortable, challenge yourself with more weight.
If you are used to lifting weights, challenge yourself! Pick a heavy enough weight that you will get a kick butt workout! I use my 18 and 25 lb kettlebells for this workout, but that doesn’t really matter – you may need to go a lot lighter or a lot heavier. Hope that helps! 🙂
I just found your blog and am LOVING it! I found it through the “Just Eat Real Food” facebook page which introduced me to your DELICIOUS and super EASY banana bread recipe, which I have made twice and LOVE!
Excited to see the specific kettle bell workouts you do.
Just glancing at your other posts I am interested in so many!
Thanks for sharing all your wonderful knowledge, tips & ideas 🙂
Fernanda, thank you so much for that kind comment! That seriously made my day 🙂 Thank you!!
Thanks for this workout. I love my kettlebell, but have gotten a little stagnant on workout routines with it. Also, thanks for taking time to post pics of movements. It is really helpful!!!
Thanks, Angelina! I love changing up my workouts and think that’s a big key to getting good results so I’m glad this could help 🙂 Thanks for the comment!
Kelly your website is such a great help! Going to be trying some of your recipes starting tomorrow! Workouts tonight, just got a kettlebell! Enjoyed reading through your posts, very helpful! Keep up the great work lady 😉
-Brittany
(Nicks Girlfriend ;P)
Looks like a great workout! Heading out today to get some bigger bells–right now I only have 7lb ones.
On a different note, what kind of Vibrams are you wearing? I like that they’re not obnoxious looking with their colors 🙂
20 calories per minute! That’s quite a lot. Thanks for the article 🙂
Just completed this for the first time with a 15 lb kettlebell (my first workout ever) and I thought I was going to die several times LOL But I feel great now 🙂
wow, you started a tough one (and a tough weight!!) for your first one 🙂 Good job!! Hope you aren’t too sore tomorrow. An epsom bath might be a good idea for those muscles 🙂
Hi Kelly–I LOVE your workouts and recipes. Wondering for this workout–is it a total of 3 circuits or 2? (As I’m dying after two but I don’t want to cheat! Hehe)
Thanks so much,
B
Total of 3, but 2 is great, too! Truthfully, I’ve only been doing 2 circuits lately (been short on time and only have about 10 minutes total to workout!) and it’s been very effective for me! So 2 is not cheating 😉
Great workout! My arms are tired right now. I really have never liked push-ups but I keep pushing through them. Nice variety to just doing weights and regular body weight workouts. Thank you so much!
Thanks, Marion! Glad you liked it 🙂
Love kettlebell workouts! Single-arm swings is one of my favorite exercises! Thanks for the workout(^_^)
😀
Oh, wow! I must confess – this workout made me feel like a bit of a wimp…I usually do regular swings with the 40lb and one-arm swings with the 30lb. I am ashamed to admit that I had to go down in weight on the last set. That was awesome! I have new goal to work toward now – finishing this workout without weight drops! (^_^)
You’re a beast!! 🙂
Wow!!! I just finished this work out with a 15 lb KB and my whole body feels like jello! Thanks for posting. It was challenging, but so fun. 🙂
Glad you liked it 🙂