Here is how to get a full body workout just using one Kettlebell

A Kettlebell Full Body Workout

Here is how to get a full body workout just using one Kettlebell. It
might not look like much but you will get a great fat burning/muscle
building workout from this simple routine.

If your a beginner start with 2 sets of each excercise and increase when you feel comfortable with it. Try and master the Kettlebell swing it is one of the most productive exercises you can do for overall fitness.


KETTLBELL GOBLET SQUAT  Go here for video  4 SETS OF 12

Perfect for those wanting to work on their squat form, the kettlebell goblet squat is a great lower body workout.

1: Hold your kettlebell by the ‘horns’ up against your chest with your elbows nicely tucked in.

2: Stand with your feet positioned just over shoulder width apart.

3:As you squat, keep an upright stance and let your knees track your toes.

4:
Make sure you’re keeping your feet flat to the ground and push through
your heels as you come back up – of course squeezing those glutes at the
top.

SINGLE ARM KETTLBELL CLEAN AND PRESS Go Here For Video
4 sets of 12 (each arm)

This
move is difficult to master but is worth incorporating into your
routine. The single arm clean and press is a great workout for your
whole body and will definitely get your heart rate up!

1: Start with the kettlebell in front of you and squat down to it, keeping your back flat and upright.

2: Using one hand, grab the kettlebell handle and engage your core.

3: Once you’ve done this drive through your heels and use your hips to power
the kettlebell up to your shoulder, rotating the wrist at the top to
flip the kettlebell to the other side of your hand (this might take some practice but stick with it!).

4: Bend your knees slightly and power the kettlebell straight overhead.
Carefully return the kettlebell to the shoulder and back to the ground
and then repeat. 

KETTLEBELL ROMANIAN DEADLIFT Go Here For Video
4 sets of 12

One of our favourites – the deadlift is a great full body workout. This deadlift kettlebell alternative is great for building strength and improving your form.

1: Start in a standing position holding the handle of the kettlebell with both
hands. Your elbows should be facing outwards, and your spine is neutral (you want to make sure you’re maintaining a neutral spine throughout).

2: Soften your knees and slowly begin flexing your hips and pushing your bum as
backwards – you’re looking for a perpendicular rather than a downward
movement. Keep the kettlebell close to you at all times during the
movement.

3: When you can’t take that hamstring burn any longer (trust us, they really do burn), then slowly return to the starting position, squeezing your glutes at the top. 

KETTLBELL UPRIGHT ROW  Go Here For Video
4 sets of 12

The kettlebell upright row is a super simple shoulder movement to incorporate into your regime.

1: Start with the kettlebell handle in both hands and your feet just a
little over shoulder width apart. Before you start the movement, ensure
that your spine is neutral and your weight evenly distributed.

2: Slowly, lift the weight to around shoulder height with your elbows pointing outwards.

3: Hold at this point and then return to the starting position.

KETTLEBELL RENEGADE ROW  Go Here For Video
4 sets of 12

Probably the hardest of the bunch, the renegade row is ideal for the more experienced gym goer.

It helps to improve core strength and works your chest, triceps and shoulders. Start light on this one – it is better to master the move before increasing the weight.

1: Get yourself into the press-up position with the kettlebell positioned underneath your shoulders.

2: Take hold of the handle of one kettlebell, stabilise yourself and then do the same with the other arm.

3: Brace your core and row one kettlebell until your elbow is just above your
torso. Carefully lower it back to the ground and repeat on the other
side.

4:
Keep your core engaged throughout and don’t rush. When it comes to the
kettlebell renegade row, quality is definitely more than quantity.

KETTLEBELL SWING  Go Here For Video

4 sets of 12

1:
Preparation. Stand behind kettlebell with feet slightly wider apart
than shoulder width. Bend over at hip with knees bent and back straight

2: Execution. Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward.

3: Return. Swing kettlebell back down between legs.

 

>>>Kettlebells And Bodyweight Excercise – The Ultimate Training Duo

 

>>>Master The Kettlebell – The Ultimate Training Bible

 

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