5 Kettlebell Workout
A kettlebell is a fun way to integrate weightlifting into your exercise routine! It allows you to grip the weight with one or two hands, giving way to unique power moves to add muscle confusion (giving your muscles a variety of different workout moves so that your muscle growth and stamina do not plateau). I added kettlebells to my home gym a few years ago, and I like to use them when I’m feeling bored with dumbbells. You can find kettlebells weighing from 8 pounds all the way to 45 pounds. Begin with the lightest weight possible if you are new, but as you get stronger, you can buy heavier kettlebells and slowly add them to your home gym.
Here are 5 amazing kettlebell exercises to give your lower body and core (including back) a fabulous workout! I suggest completing each set of exercises (12-15 repetitions each) 3-4 times, taking a two minute rest in between each set.
First, keep your knees soft, feet more than shoulder width a part and toes pointing out. Next, stand with your core tight, chest out and shoulders back. Then, you can hold the kettlebell to your chest with both hands with a pronated (overhanded) grip or let it dangle between your legs like I am doing. Bend the knees and push your butt back, keeping your back straight, chest out and chin up. Stand back up by pushing the heals of your feet into the floor.
Kettlebell Good Mornings
This exercises look easy, but you’ll feel its impact on your hamstrings in the morning! First, hold the kettlebell with both hands in a pronated grip and bring it to your chest. Next, place feet more than shoulder width apart. Next, in a straight leg stance, lean forward by hinging at the hips, keeping your core tight and your back straight and pushing your butt back. Keep your chin up, chest out and eyes forward. Isolating your hamstrings, bring your upper body back to starting position.
First, stand with feet more than shoulder width a part, toes pointed out, knees soft and core tight. Next, hold kettlebell with a two-handed pronated grip, allowing it to dangle between the legs. Using your glutes and hips, begin to swing the kettlebell up just past eye view. Then, keep your back straight, shoulders back and chin up. As the kettlebell begins its descent, prepare to use your hips again to thrust the kettlebell back up in this power move.
First, stand with feet hip width a part, toes pointed forward, back flat and core tight. Next, hold kettlebell with a two hand pronated grip and allow it to dangle between the legs. Then, bending at the hips, slowly push your butt back and bend knees slightly. Keep chest out and chin up. Pause 2 counts when tension in the hamstrings stops further movement and then dig in the heals and return to starting position.
Kettlebell Side Raises
First, hold the kettlebell in your right hand with pronated grip. Allow your arm to dangle at your side. Next, stand with feet hip width a part and keep your core tight and knees soft. Then, activate your abs and obliques by leaning to the right side, moving the kettlebell down the side of your right thigh 3-4 inches. Then bring your torso back to starting position. Finish reps and change to the left side.
Hope you enjoy this kettlebell lower body and core workout! I know I did. Keep it up, and your will have the best looking legs in town!
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*Consult doctor before trying a new workout routine.