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. Get out of the gym and into the great outdoors this spring/summer with this full body kettlebellcircuit workout you can perform anywhere!
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. After you’ve finished the circuit, rest for 1-2 minutes.
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.
But there’s a difference between showing off and actually building a strong body, and this kettlebellcircuit is all about developing strength with solid, functional moves. Primal Soldier) and Kelsey Keenan showed off this circuit that involves three dynamic, single- kettle bell moves that alternate body parts worked using a smart 3:2 work-to-rest ratio.
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. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
And, if you want to learn more about the benefits of working out with a kettle bell, we’ve got that covered, too. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training:
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly.
Slowly bend both knees so that your thighs are almost parallel to the floor. Using your leg muscles, with your upper body still, straighten up to your starting position.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
Make sure your left knee doesn’t extend over your toes. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Sit with your legs bent and your feet flat on the floor.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit -based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Kettle bells tend to swing, so get used to the feel and movement in your hands before using one.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
The key is to start slow and, if possible, with the help of a certified personal trainer. I love kettle bell training because it allows you to execute dynamic movements.
I mean movements that require more stability, mobility and flexibility than traditional exercises. There’s literally endless ways in creating a kettlebellcircuit or workout.
Before we dive in, here’s a quick look on how to build a circuit using only 9 exercises for varied fitness levels. Here’s a ladder drill where you start a circuit using the heaviest weight possible.
As you move up the ladder you increase the repetitions but decrease the weight you use. Implementing unilateral training can allow you to focus on strength imbalances while also requiring for more core stability.
Bottoms-Up Circuits consist of executing exercises where you hold the kettle bell upside down. This grip requires focus, stability and a lot of core strength.
This grip taxes the forearm muscles to a greater degree and places considerable tension throughout the trunk musculature. Use a heavier kettle bell once you build more strength and become confident with the exercise.
You’ll be able to download this workout timer so that you can import it to the Seconds Pro App if you already have it. Watch this video to learn how to import the timers from you mobile browser to your phone
Many of the exercises in the kettle bell kingdom will require deliberate practice. If you want to get the most out of kettle bell training, then I suggest learning the more advanced movements.
This is a pyramid circuit where you start with lighter weight and you add more on the subsequent sets. You can plug in your own numbers according to the exercise you select or to the amount of kettle bells you have available.
In the video below I am doing a modified pyramid circuit where I do the same amount of repetitions but I increase the weight in subsequent sets. 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) . 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. Form watch: This move is all about co-ordination, shoulder stability and side abs strength.
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.