“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control of what you don’t”
This workout plan only needs a couple of kettlebells to perform. All the exercises are compound moves (works many muscle groups at the same time) so you get a great workout in quite a short period of time. Great for torching fat, increasing strength and core stability and it will really ramp up your fitness levels.
The 6 moves we’re going to use are:
- Kettlebell Swing
- Single Arm Kettlebell Swing
- Kettlebell Squat Press
- Kneeling Kettlebell Shoulder Press
- Kettlebell Carry
- Kettlebell Pick-Up
For the workout I am going to suggest 3 mini circuits of two exercises each. As with all workouts, a good warm-up is essential to get your heart rate up and to warm up your joints, tendons and muscles. Start slowly and then build up the pace.
- Walking, gradually building up the pace to a very light jog after 5 minutes
- Squats 3 x 15 reps
- Arm circles (forwards and backwards)
- Walking lunges 15 per side
- Squat into arm raise (squat down and swing your arms upwards as you come up from the squat)
- Side rolls (lie on the floor with your knees bent, arms out wide and keeping your feet together, lower your knees to the floor) 15 per side
- A1 Kettlebell Swing
- A2 Single Arm Kettlebell Swing
- B1 Kettlebell Pick-Up
- B2 Kettlebell Squat Press
- C1 Kneeling Kettlebell Shoulder Press
- C2 Kettlebell Carry 60 seconds
Unless otherwise indicated, try and aim for between 10 and 20 reps for each exercise increasing as your fitness improves, and aim for between 3 and 5 circuits of each block, again, increasing as your fitness improves.
Here are the guidelines for each exercise:
The Kettlebell Swing
With your feet shoulder-width apart, hold the kettlebell handle in both hands. Bend your knees and push your hips back. Keep your arms straight.
With shoulders back and without rounding your back, brace your core and thrust your hips forward swinging the kettlebell up. Allow gravity to pull the kettlebell down as you return to the start position.
Single Arm Kettlebell Swing
Exactly the same as the above in terms of the set-up and hip drive, but use a lower weight as you are only using one arm.
As you get used to the exercise, you can start switching hands at the top of the move – just as the weight ‘pauses’ before dropping back down, change hands.
Kettlebell Squat Press
Hold the kettlebell resting on the top of your chest, with your thumbs hooked round the handle for stability. Bend your knees and squat down.
When your thighs are parallel with the ground, drive up from the squat and press the kettlebell overhead. Lower the kettlebell to your shoulders and immediately perform the next rep.
Kneeling Shoulder Press
This requires the recruitment of key core stability muscles, as well as the shoulders and triceps.
To start, kneel on the floor with one foot to the front, hold the kettlebell on the opposite side to the extended leg, and, keeping your core muscles tight and shoulders level, press up above your head.
The Weighted Carry
Very simple, hold two kettlebells, keep your shoulders back and square and core muscles tight, and walk! Great for forearms, core, legs and glutes.
The Kettlebell Pick Up
Great for legs, back, core and glutes. The key on this is to keep your head up and looking forward, shoulders back and your back kept neutral.
With a wider than normal stance, squat down and hold the top of the kettlebell, brace the core muscles and without your head dropping or shoulders round, stand up, then return to the start.
If you have any questions or need any advice on the above exercises, please don’t hesitate to contact us.