So how is it possible that I could get a full-body workout using just one piece of equipment?
The answer comes thanks to the versatile weight that is the kettlebell.
Yes, a full-body kettlebell workout uses just one tool to strengthen you from head to toes.
Experts in This Article
Alexandra Sweeney is a certified personal trainer and JAXBOX instructor.
Kettlebell moves are also often multi-dimensional in the way they challenge your body.
Kettlebell workouts also do a fabulous job of combining strength and cardio, Sweeney says.
Alexandra Sweeney is a certified personal trainer and JAXBOX instructor.
Opt for compound movements
Compound movements are those that use multiple muscle groups.
Kettlebell exercises that involve snatching or swinging are often compound movements by nature.
The kettlebell clean primarily targets the legs and core, while also involving the arm and back muscles.
Opt to pair a movement with its equal and opposite when doing a kettlebell workout.
For example, in Lauder-Dykes workout, he explains, were training lots of different motions.
Were going up and back with the row.
Were going up the front with the clean.
Were going down and back with the lunge.
Were going all the way up like Fat Joe on the push press.
Alexandra Sweeney is a certified personal trainer and JAXBOX instructor.
This will help work different muscle fibers, and give you a cardiovascular workout, too.
Were getting a little bit more of an extra challenge for our whole system, Lauder-Dykes says.
Here are the moves youll be tackling in no time.
Block 1
Deadlifts with goblet cleans
Hold your kettlebell in front of you while standing upright.
Plank pull throughs
Begin in a plank with the kettlebell placed under your chest.
Engage your abs to lift your torso up off the ground into a sit-up.
Bring it back down to your chest and lay your torso back down.
Lunges
Hold the kettlebell with one arm by your side while standing upright.
On the same side, step backward with your foot, and lower your knee to the floor.
Cleans
Hold the kettlebell with one arm by your side.
Return to the start.
Presses
Hold the kettlebell up at your shoulder with your elbow bent in at your side.
As you rotate your wrist so it faces front, straighten your arm up toward the sky.
Return to the start.
Block 3
Headcutters
This movement is actually a combination of three exercises.
Clean the kettlebell up to your chest with both hands.
Holding the kettlebell at your chest, bend your knees and lower down into a squat.
As you push back up into standing, press the kettlebell up over your head.
Swings
Akettlebell swingis like a dead lift with momentum.
Holding the kettlebell in front of you, hinge back with your hips.
Hold the kettlebell with both hands in front of your chest.
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