Morit Summers [1] is an NSCA and RKC level 1 and 2 certified trainer who is changing the fitness industry with her all-inclusive approach. Morit believes that fitness is for everyone and wants all people — regardless of their ethnicity, size, and skill level — to feel welcome in any fitness environment, which led her to opening her own all-inclusive gym, Form Fitness [2], in Brooklyn, NY.
If you aren't based in NY and still want to check out Morit's style of training, follow along with this strengthening kettlebell workout she created. "Kettlebells are usually used as a tool to work on endurance and power," she told POPSUGAR. For those who don't like training with kettlebells or who have never used them, Morit said to substitute the kettlebell with a dumbbell, sandbag, or other weighted object.
The Workout
Be sure to warm up with dynamic drills [3] or a light five- to 10-minute jog on the treadmill before getting started. Complete the five-move circuit two to four times.
- Kettlebell goblet squat with bicep curl: 8-15 reps
- Kettlebell reverse lunge with overhead press: 8-15 reps
- Kettlebell kneeling halo: 8-15 reps
- Kettlebell lateral lunge with high pull: 8-15 reps
- Kettlebell single-leg deadlift with row: 8-15 reps
Now it's time to get ready to work. Keep reading for detailed descriptions and GIFs of the moves. Don't forget to cool down after your workout.
Kettlebell Goblet Squat With Bicep Curl
- Hold a kettlebell (between 10 and 20 pounds) with your thumbs toward the ceiling. Lower down into a deep squat.
- In the squat position, curl the kettlebell up toward your body. Be sure to keep your chest up throughout the entire movement. If you feel yourself getting pulled forward, switch to a lighter kettlebell.
- Lower the kettlebell back down to the starting position and then stand up. This counts as one rep.
- Complete 8-15 reps.
Kettlebell Reverse Lunge With Overhead Press
- Hold a kettlebell (between 10 and 20 pounds) in your left hand by your side.
- Step your left leg behind you, coming into a reverse lunge [5], and then return to standing.
- Once standing, lift the kettlebell over your head, maintaining a slight bend at the elbow joint. Don't let your arm swing out wide; instead, keep it close to your head. Lower your left arm back down to the starting position. This counts as one rep.
- Complete 8-15 reps.
Kettlebell Kneeling Halo
- Start in a kneeling position on the floor, holding a 10- to 20-pound kettlebell at your side. Step your right leg in front of you so that your right knee makes a 90-degree angle at the joint.
- Pick up the kettlebell with both hands and hold on to the handle. Raise the kettlebell so that it's at eye level, and then begin to rotate it around your head in a clockwise direction. Your torso and head shouldn't move at any point. This counts as one rep. Repeat with your left leg in front, circling the kettlebell in a counterclockwise direction.
- Complete 8-15 reps on each side.
Kettlebell Lateral Lunge With High Pull
- Hold a kettlebell (between 10 and 20 pounds) in your right hand as you stand tall.
- Step your left leg out to the side, coming into a lateral lunge [6]. Then, do a high pull, lifting your elbow toward the ceiling.
- Lower your arm back down and step your left leg back in, returning to the starting position. This counts as one rep.
- Complete 8-15 reps.
Kettlebell Single-Leg Deadlift With Row
- Hold a kettlebell (between 10 and 20 pounds) in your left hand and lift your left foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground.
- Once your torso and leg are parallel to the floor, perform a row with your left arm.
- With your back straight, return upright, coming to your starting position. This counts as one rep.
- Complete 8-15 reps on each leg.