For the first move, Lava and Keenan perform a bent-over row, clean, and then goblet squat to overhead press. Also, of note: Use an underhand grip during the kettle bell row to set your shoulders up in a comfortable, pain-free position.
Focus on rowing your chest to the floor as opposed to dropping to the bottom of each rep. Set up with both your hands and feet wide to help you stay strong and balanced. Check out his Men's Health Kettle hell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettle bell.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Get out of the gym and into the great outdoors this spring/summer with this full body kettlebellcircuit workout you can perform anywhere!
Kettle bell workouts are growing exponentially in their popularity. They’re versatile and functional — not to mention that if you have a kettle bell, you can practically take your workouts anywhere.
Who wants to spend all their free time stuck inside when they could be out soaking up the sun and reaping the benefits of natural light exposure and vitamin D ? So today, we bring you a full body kettlebellcircuit workout you can do anywhere this summer.
Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. Sign up below today to learn and ensure you get the most out of this workout program.
The intent of this program is to give you a solid full body workout to maintain muscle tone, promote functionality, while also giving you a break from being stuck indoors this spring/summer. The workout uses an increase in training volume as the primary form of progressive overload.
While doing so, put aside like $5-10 from your paycheck — because once you get to the 2 weeks of 5 rounds, it’s time to purchase a heavier kettle bell so it will arrive when you restart this program again. In doing so, you add the progressive overload stimulus of the weight increase — while also providing yourself with a brief reload as you work your way through the program again.
Kettle bell Swing 2-5 15 Quick Notes on the KettlebellCircuit Workout This program isn’t about speed or moving a lot of weight. It’s about training key movement patterns from the comfort of your home.
Perform each movement slowly and under control with a 2/0/2 rep tempo or longer. Focus on strong contractions and keep the body tight during slow eccentrics.
I’d recommend using it with maintenance level calories, or paired with a very slight deficit or surplus depending on your goals. Personally, I’d recommend pairing the kettle bell days with a form of HIIT cardio, and performing Less, yoga, and any additional core work you’d like on your rest days.
Routine by Natalie Contort, CPT, Nutrition Specialist & Group Fitness Instructor Photography by Paul Beta One surefire way to get stronger, stand taller, and gain confidence is to build a strong back.
Show some extra love to your posterior chain, the muscles that run along the entire back of your body, including hamstrings and glutes. These moves are a good way to target these areas, while adding a little something more to your workout, thanks to the benefits of a kettle bell.
The beauty of kettle bell training is that unlike the stable and sturdy dumbbell, the kettle bell ’s center of gravity lies below your grip and is constantly shifting throughout the exercise, making traditional movements more challenging. Begin with feet shoulder-width apart, holding the kettle bell with an overhand grip in front of your lower body.
Bend your knees and push your hips back, swinging the kettle bell between your legs (A). Stand holding a kettle bell in your right hand and hinge forward at the hips with your knees bent slightly (A).
Stand with feet hip-width apart, keeping your arms straight while holding a kettle bell by the handle (A). Raise back up and extend your legs to return to the starting position (B), then repeat for all reps.
Lower the weight behind your head, until it is about an inch above the ground (B), pause, then return to the starting position. Created by Ross Edge and extracted from The World's Fittest App, this circuit fuses four movements into one giant 'flow'.
Your task is to make it through every rep of each in one quick complex, only resting after each complete round. You've got four to do in total, for a workout that engages the huge muscle groups of your lower body to torch as many calories as possible.
Begin the movement by hiking the weight back between your legs, bending only slightly at the knees. Forcibly extend your knees and hips to propel the weight upwards to eye level.
Control the return along the same path back between your legs for the next rep. After 20 reps, go straight to the next move. Stand with your feet shoulder-width apart and hold the kettle bell by the sides of the handle and tucked under your chin.
Keep your back muscles switched on and fight the urge to lean forward. Now drive through your heels to stand back up, squeezing your glutes at the top of each rep. Go straight to the next move.
After your last Goblet Squat, grab a second kettle bell and hold them in the front rack position — the weights should be nestled under your chin and secured with your arms against your chest with the handles together in the middle. Tense your core and press the kettle bell directly overhead, until your arm is straight.
From the team at Men’s Health UK and athlete-adventurer Ross Edge, The World's Fittest App puts 4 individual 12-week training plans at your fingertips. They have been designed using simple moves — each with an easy-to-follow video demonstration — and only basic gym kit.
All the plans are based on sports science fundamentals to make you fitter, leaner, stronger and faster, whatever your starting point and whatever your goal. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
This simple beginner kettle bell workout will blow your mind. Because ours will teach you how to handle a kettle bell using Mega Man and Mario references.
Once you’ve watched the video above (featuring Matt Shorts, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here: Prior to jumping into the kettlebellcircuit, don’t forget to do some mobility warm up (you can see our warm-up routine here):
Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettle bell. In other words, preparing your muscles and joints to move some weight around!
A few minutes of running in place, air punches and kicks, some jumping jacks and arm swings, should get your heart rate up and your muscles warmed for the Kettle bell Workout. Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery!
Don’t forget to download our Beginner Kettle bell Worksheet, which covers the above sequence from Coach Matt. You can print it out and track the amount of sets and repetitions you complete, which will help ensure you progress in your training.
Let’s go over each exercise in the 20-Minute Beginner Kettle bell Workout: Tip from Coach Matt: with your halos, remember to keep the movement smooth.
Grab the kettle bell with two hands “by the horns,” aka the handle. Tip from Coach Matt: for the goblet squat, focus on depth.
It’s more important to practice doing a full squat than to pump out reps. Tightening your muscles will engage your core, offering a fuller body workout.
Tip from Coach Matt: during the kettle bell swing, focus on hinging your hips. The swing is like a dead lift movement, so you should feel it in your hamstring and glutes.
Pick up the kettle bell by driving your elbow up into your rib cage. Tip from Coach Matt: try to keep your back straight and stomach tight during the row.
This will help engage your legs for stabilization as you pull the kettle bell towards your stomach. Grab the kettle bell with one hand and rest the weight between your arm and chest.
Step your leg back (the same side your kettle bell is on) and lower down until your shin is parallelism with the ground (or as low as you can). Tip from Coach Matt: for the lunges, again keep your back straight.
By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge. Our spiffy mobile app lets you send video of your exercises directly to your coach, who will provide feedback so you can perfect your technique.
In case you’re still on the fence about grabbing a kettle bell, let’s dig into them a little more. Which one you pick will come down to personal preference, your budget, and your experience with kettle bells.
A standard traditional kettle bell will be cast iron, and as the weight goes up, the dimensions go up. No matter their weight, competitive kettle bells will have the same dimensions for bell shape, base, and handle width.
In general, pick a weight that allows you to complete a workout with good form. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16 kg if you’re a male or 8 kg if you’re a female.
You’ll often hear the terms ballistic and grinding in kettle bell workout discussions, for fast and slow movements respectively. For ballistic movements, you might actually want a heavier kettle bell, to help with momentum.
For grinding movements, less weight might be in order to help with control. If the handle has rough edges, you’ll feel each and every one of the movements scrap into your hand.
I’ll end our discussion on handles by saying they are generally standardized at 35 mm for thickness. Not too expensive and decent quality, Cap Barbell kettle bells can be found on Amazon or at any Walmart.
The Cap Barbell is the most highly reviewed and reasonably priced kettle bell we have encountered. Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.
Some call Dragon Door the gold standard of anything and everything kettle bell.” Innit rocks, and they offer good quality bells that are quite popular.
OUR ADVICE: Before you go buy an expensive kettle bell, check your gym! If you make your own kettle bell (be careful — you don’t want it breaking mid-swing!
If you’re trying to lose weight, a kettle bell and the workout routine above would be a great part of the plan! As we lay out in our Coaching Program and our massive guide on Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss.
If you fix your diet AND begin to incorporate our kettle bell routine a few times per week, you will find yourself building muscle, losing fat, and getting stronger ! If your goal is weight loss, you have to eat less than you burn each day.
This can be through eating less and burning more (from the kettle bell workout above) Processed foods and junk food make it really tough to lose weight : They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat. If you don’t like veggies, here’s how to make vegetables taste good.
Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
Track your calories and work on consuming slightly less each day. We tackle this point in depth in our article Why can’t I lose weight?
Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program — Your Coach will build a routine tailored to your individual needs and what equipment you have available: Like most things in life, the important aspect of any exercise regimen is starting it.
No matter what strength training program you choose, start TODAY. Our coaches can work with you to pick up a kettle bell for the first time or to learn more advanced moves.
Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettle bell Worksheet.
I thought it would be helpful to share with you my 25 best kettle bell workout routines. You can also use these workouts as a kettle bell Won (workout of the day) but you will need to be careful not to overdo things as many of them are rather intense and may require at least a days rest.
Double Handed Swing — 20 reps Push Ups — 10, 9, 8, 7 etc. Perform 20 Double Handed Swings and then 10 Push Ups.
At the end of the routine you will have completed 200 Swings and 55 Push Ups. A workout movement ladder that adds a new exercise after each rest period.
If you are feeling brave you can then come back down the ladder by removing an exercise every round. Climbing both up and back down the ladder is very challenging!
You can test yourself every month and see how your strength and fitness is improving. For the Snatches and Lunges switch sides every 10 reps.
A fun kettle bell routine that adds a new exercise every round. A double kettle bell routine that will work both your strength first and then your cardio.
Next perform the second block for 20 reps each side. Work up to 3 complete kettle bell circuits.
Start with 1 kettlebellcircuit and try to work up to 3 circuits if possible. Continue performing each exercise and adding 10 Push Ups into the rest periods.
The quicker you can perform the Push Ups the more rest you will have remaining! If you find this too demanding then leave out the Push Ups.
The same format as the workout above except with different exercises and no Push Ups during the rest period. A nice big kettlebellcircuit workout that uses both kettle bell and body weight exercises.
My classic kettle bell workout challenge. You will find it easier to perform each exercise in blocks of 5 or 10 before changing sides.
Use the same format as the Classic and perform the 300 reps as quickly as possible. Two separate circuits that are performed one after the other with 60 seconds of rest between them.
The first kettlebellcircuit is more for strength and the second if for improving your cardio. Another pair of 7 minute kettle bell circuits that follow the same format as above.
A fun workout to perform either outside or in a large room. Start with the One Handed Swings for 10 reps on each side.
Repeat the One Handed Swing again for 10 reps each side, and also the Walking Lunges again. Rest 30 seconds and repeat for a final time.
Using two kettle bells perform each pairing 3 times, rest for 1 minute after each round. Great for building up strength and also improving your cardio.
A big circuit that uses lots of fun kettle bell and body weight exercises. Click for More Hearts — Push Ups Spades — Reverse Lunge Clubs — Slow Mountain Climbers Diamonds — Squat & Press
Jack — High Pulls x 10 each Queen — Snatch x 10 each King — One Handed Swings x 10 each Ace — Reverse Turkish Get Up x 1 each Joker (optional) — 1-Minute Rest A fun way to randomize your workouts and keep them interesting also a possible kettle bell Won.
Next shuffle the deck and turn over the top card. Depending on the number and suit you will perform that exercise for a certain amount of reps.
Work your way through the full deck of cards as quickly as possible. 3 Classic circuits that should really flow from one exercise to the next without you putting the kettle bell down.
One large circuit based workout that requires 60 seconds for each exercise or per side depending on the movement. Rest 10 secs after each exercise Repeat each pair 8 times
Nice and simple but effective Tabatha style workout. Run through all the exercises for 10 reps each side resting where indicated.
Then repeat all the exercises again but for 5 reps each side but without any rest in between circuits. As mentioned earlier, these do not constitute a kettle bell workout plan but rather give you routines that may be used within a 12 week kettle bell workout program.
The best kettle bell workouts activate as many muscles as possible creating a huge amount of calorie burn, improving movement skills and increasing cardio levels at the same time. In fact, if you choose your kettle bell carefully it can last you for a lifetime of fun-filled workouts.
If your goals are overall fat loss, general conditioning and improvement in strength, then kettle bell workouts are a great choice. While it’s true that you need to use it properly in order to avoid injury and get the training benefits, it actually makes some key fat loss-boosting movements more accessible than, say, barbell versions of the same exercise.
Kettle bell swings and cleans, for example, are relatively simple ways of developing the dynamic hip thrust found in Olympic lifting movements, which are hard to master. They also let you harness the big muscles in your posterior chain (the ones on the back of your body) to help you get lean and improve your posture and mobility, so you’ll be able to attack your workouts and get the maximum benefit from your time in the gym.
“Kettle bells help with co-ordination and structural balance, meaning that one side of your body will be as strong as the other, which reduces your risk of injury,” says personal trainer Barrel Grant (squaremilefitness.com) . To progress, add a rep to each set or reduce the amount of rest you take between rounds.
Expert tip “The swing targets the glutes, hams and lower back, which is useful if you have a sedentary job,” says Grant. Form watch To make it efficient, and to protect your shoulder joints, try to press up as directly as possible — not at an angle.
How Hold a kettle bell to your chest, then bend at the knees and hips to lower until your thighs are parallel to the floor. Expert tip “This version of the squat is useful for improving mobility before you progress to a heavy bar,” says Grant.
Form watch Use the weight of the kettle bell to pull you down into the squat, and go as low as you can in each rep. Expert tip “It’s vital that you get the technique perfect before you add load, so start light and work your way up,” says Grant.