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Work Your Back, Legs And Abs With This Muscle-Building Home Kettlebell Workout
If your goal in isolation is to burn calories and get stronger, this workout is for you
Many of us see the kettlebell as a bit of a one-trick pony. Pick it up, swing it, put it down, repeat. But there’s far more to gain from this weighty bit of kit, especially now that coronavirus means we're all stuck at home with limited space and limited equipment.
Created by Ben West and Jordane Zammit Tabona, co-founders of London gym 360Athletic, this simple five-move workout will torch fat and build mass. Win-win. "Kettlebell training is great for building strength and endurance,” says West. “They are super versatile. This lower body-based HIIT workout will develop strength in your lower body and core as well as build your aerobic fitness."
So, how does it work? Simply grab a kettlebell and perform the exercises below in order for the given number of reps. Repeat for five rounds, with 90 seconds of rest after each round.
"If your goal is to burn calories and get stronger in the process, this is for you", says Tabona. Time to stick the kettle on.
Goblet Squat
Sets: 5
Reps: 10
Rest: 0
How: Stand with your legs wider than your shoulders, and hold a kettlebell with both hands in line with your thighs. Stick your backside out, bend your knees and lower yourself into a squat until the kettlebell touches the floor. Drive back up and repeat.
One Leg Kettlebell Stiff Legged Deadlift
Sets: 5
Reps: 10 each leg
Rest: 0
How: Hold a kettlebell in front of your thigh, palm facing inwards. Stand on one leg, the same side as the hand holding the kettlebell, and as you push the other leg straight behind you, lean forward and place the kettlebell on the floor. Pause, then return to upright position. Repeat the sequence.
Kettlebell Walking Lunge
Sets: 5
Reps: 10 each leg
Rest: 0
How: Hold a kettlebell firmly against your chest. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.
Kettlebell Swing
Sets: 5
Reps: 10
Rest: 0
How: Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart, and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.
Kettlebell Russian Twist
Sets: 5
Reps: 15 each side
Rest: 90s
How: Sit holding the kettlebell with your feet off the floor. Quickly twist at the torso, turning from side to side.
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