Doing the same thing at the gym day-in and day-out can certainly get mundane. One easy way to mix things up in your fitness routine? Reaching for a kettlebell. Sure, they may look a little odd, but the bell-shaped fitness tool can help scorch calories and tone all over. One University of Wisconsin-LaCrosse study even shows that kettlebells can improve core strength up to 70 percent while boosting balance, explosive power, and aerobic capacity.
"Kettlebells are my favorite piece of equipment because they are so versatile for both strength movements as well as dynamic conditioning drills," says Alex Silver-Fagan. "Plus, the distribution of weight makes using a kettlebell more comfortable than a dumbbell. Rather than balancing the weight on your hand, the weight is wrapped around your hand and moves with you."
Whether you're a seasoned kettlebell user or a total newbie, Silver-Fagan has a great total-body kettlebell workout that'll make you sweat. Do three rounds of the below movements, resting for one minute between each circuit.
The Workout:
High-pull
Image Source: Emily Abbate
Stand with feet wide, toes turned out, hinged forward at the hips, holding a kettlebell with your right hand, palm facing in.
Stand, bending right arm up and wide to the side to pull kettlebell up toward chin. Return to the ground for one rep. Do three reps. Repeat on opposite side.
1 / 5
Triceps push-up
Image Source: Emily Abbate
Begin in high plank position with both hands on kettlebell laid down on the floor, arms and body straight, shoulders over the wrists. Keep the core engaged.
Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
Straighten the arms, coming back to plank position for one rep. Do six reps.
2 / 5
Squat clean
Image Source: Emily Abbate
Begin with feet wide, toes turned out, hinged forward at the hips, holding a kettlebell by the handle with both hands on the ground, palms facing in.
Pressing through the heels, explode through hips and clean the kettlebell up to chest height. You should now be holding the kettlebell by the bell.
Drop down into a squat, sending your weight back into your heels and bringing your thighs to or below parallel. Return to stand for one rep. Do nine reps.
3 / 5
Reverse lunge
Image Source: Emily Abbate
Stand tall holding a kettlebell by the handle close to the chest with both hands. Take a large and controlled step backward with your right foot.
Lower your hips so that your left thigh (front leg) becomes parallel to the floor with your left knee positioned directly over your ankle. Your right knee should be bent at a 90-degree angle and pointing toward the floor with your right heel lifted.
Return to standing by pressing your left heel into the floor and bringing your right leg forward to complete one rep.
Alternate legs, and step back with left leg. Continue alternating for 24 total reps.
4 / 5
Kettlebell swing
Image Source: Emily Abbate
Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the kettlebell in both hands.
Bend the knees slightly, pushing the hips back, lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back.
Forcefully squeeze your glutes and drive the heels down to thrust the weight forward as you straighten the legs. All the work is done by the lower body and core in this exercise and your arms will naturally swing forward to around chest height or above the head.
Allow the weight to fall between your legs, bending the knees to ready for the next rep. Do 15 reps.
Rest for one minute before running through the circuit again. Complete for a total of three times.
