If you’ve ever wandered through your local gym, seen a kettlebell and thought, “Wow that would make a great paperweight.” We gotta back up a little bit.
Grab a kettlebell weighing anywhere from 10 to 20 pounds and get ready to work.
Do each exercise back to back without resting.
Start with the kettlebell in front of you, then pass it from one hand to the next around your body.
Do 10 reps, then switch directions.
Be sure to engage your core and avoid moving your hips.
Next, bent over rows.
Take the kettlebell in one hand, bend legs slightly and hinge at the hips till your torso is about parallel with the ground.
Let the weight hang down at arm’s length, then pull your elbow up and to the side of your chest.
Give 10-12 reps a shot, then switch arms.
Moving on to a classic dead-lift.
Start with the kettlebell on the floor between your feet and squat down, keeping your back flat to grab the handle with both hand.
As you lift, brace those abs, and use your legs to stand up.
Shoot for 10-15 reps.
Alright, half way there.
Take a little wider stance in a quarter squat, back straight, chest up.
Hold the kettlebell in one hand behind that same leg, and slowly pass it in between your feet grabbing it in the other hand, then pass it the other way.
Keep making this figure-eight motion for 10 reps.
Take it slow and be careful not to smash-up your shins.
Exercise 5 is a half-getup.
Lie on the ground with the bell in one hand extended straight above your shoulder.
Bend your opposite knee and prop yourself up on your elbow making sure to keep the weight directly in line with your shoulder.
Start with 5 on each side, but try to get up to 10 reps.
At this point your heart rate should be getting up there, but this next move will help add even more cardio.
Grab the kettlebell with both hands and stand with your feet wide. Squat down, then immediately stand up, swinging the weight up to shoulder height, keep this motion up for 15-20 reps.
Almost done…And I’m sorry, but squats are not going anywhere.
Hold the kettlebell in front of your chest in whichever way feels less awkward.
Push your hips back and bend your knees till they make a 90 degree angle.
Be careful not to let your knees go over your toes.
Press into your heels into the floor to return to stand.
Do 10-15 reps.
And finally, time for my favorite – the windmill.
Stand with feet pretty wide, raise the kettlebell onto your shoulder then press it directly overhead.
Now, rotate your chest to one side, looking up at the kettlebell and try to touch your free hand to your foot.
Pause, then come back up to start keeping your arm extended. Do 10 reps, lower the weight and switch sides.
Okay, now take a one to two-minute break, then repeat this circuit two more times.