Workouts

Kettlebell workout series: Full body fitness routine

Today you will get full body fitness routine in this kettlebell workout series.

WHAT YOU NEED

Mentally you will need determination and focus and will need a kettlebell as a workout tool or any other weight that will work as such. Also a dumbbell will do it.

15 minutes of your time.

THE KETTLEBELL CLEAN AND PRESS

The kettlebell clean and press is a very popular compound move. You might think that it is easy but it could take couple personal training sessions to get the grove.  I love clean and press, push press, or clean and jerk, well actually everything about kettlebell training.  These ones will shape your whole body, make your glutes and delts look amazing, plus a bit of conditioning.

TIP TO PERFORM A SUCCESSFUL KETTLEBELL CLEAN AND PRESS

Think of deadlifting when you clean a bell. Hinge back.

Pick the kettlebell up and swing it. make sure your forearm is touching your inner tights.

Clean the bell close to you and press it over head.

MUSCLES INVLOVED

Glutes, Core muscles, Hamstrings, Deltoids, Quadriceps.

fitness-blog-kettlebell-clean-and-press-workout

fitness-blog-kettlebell-clean-and-press-routine

THE KETTLEBELL REVERSE LUNGE

The kettlebell reverse lunge will def tone your inner part of the legs.

TIP TO PERFORM A SUCCESSFUL KETTLEBELL REVERSE LUNGE

Keep your body engaged

Focus and breath

Keep the spine neutral

MUSCLES INVOLVED

Adductor Magnus, Biceps Femoris, Erector Spinae, External Obliques, Gastrocnemius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Internal Obliques, Multifidus, Peroneus Brevis, Peroneus Longus, Psoas, Rectus Abdominis

fitness-blog-kettlebell-workout-reverse-lunge

THE ONE LEGGED BODYWEIGHT GLUTE BRIDGE

The unilateral glute bridge will tone, shape and lift your glutes.

MUSCLES INVOLVED

Gluteus, Hamstrings.

fitness-blog-one-legged-glute-bridge-exercise

fitness-blog-one-legged-glute-bridge-workout

 Photos: Markus Haas

KETTLEBELL WORKOUT CIRCUIT FOR BEGINNERS: FULL BODY

1 round of 10 repetitions
Clean and press each arm
Kettlebell reverse lunge each leg
On legged glute bridge

(Rest around 60 seconds no more than 90 seconds)
Repeat for 3 more rounds

The Kettlebell workout series were created for you to get going with your fitness goals. This routine will work perfect with the other workouts that I put together for you for the week plan. You have it in your weekly newsletter. If you haven’t sign up yet, you can do it at the Kettlebell workout series page here.

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