This kettlebell routine is designed for fat burning, cardio endurance, and strength training. It’s simple: You need a kettlebell, a small space, and enough determination to push yourself to the finish. The workout is set up as a 5-round circuit. You complete each of 5 exercises, then cycle back through until you’ve done the whole circuit 5 times. The harder you push, the more you’ll burn–just don’t forget that technique/form come first. No injuries, please!
Here’s what you do:
- 10 Pushups with 10 Mt. Climbers: complete a pushup, then perform 10 mt. climbers per leg. Repeat until you’ve done ten. Want a challenge? Alternate so that one hand is always on the kettlebell for the pushup/mt. climber combo.
- 20 squat presses: hold the kettlebell at your chest, feet outside your hips and squat–butt back–until your elbows touch your knees. Stand up and push the bell overhead. Repeat.
- 30 Single-Leg Deadlifts (15/leg): Holding the kettlebell in the right hand, lift your left leg behind you and hinge from your hips so that the kettlebell pulls you towards the floor. The goal is to keep the right leg straight while you touch the kettlebell to the floor and squeeze the hams/glutes as you pull back up to standing. Always keep your hips parallel to the ground and keep the opposite leg off the floor. These always kill my hams the following day. I love it!
- 40 Continuous Front/Back lunges (20/leg): holding the bell overhead (to add shoulder and core stability work) lunge forward and then backwards with your right and then left leg. Make sure you step far away (both directions) and allow your legs to bend to 90 degrees before standing back up.
- 50 American Swings: hold the bell with both hands in front of you. Sit your butt back as if you’re going to squat, and then thrust your hips forward so that momentum helps the bell travel all the way up and over your head. Make sure your are squeezing your shoulders at the top and continue swinging in a continuous motion. Always keep your chest lifted, abs tights, and gaze forward.
Feeling competitive? Time yourself. Do it again tomorrow and beat your time.