This kettlebell circuit workout is a quick and efficient way to focus on lean muscle building and work up an awesome sweat. You can do this workout at home or at the gym with one kettlebell!
Hey friends! How are you? Hope you’re having a wonderful week so far. We’re back from an incredibly fun and exciting trip to San Diego and Disneyland. I’ll be back with a full recap soon, but in the meantime, you’ll find me under a mountain of laundry. The back-home blues are real, but I’m excited to chat with Jessica for the podcast today and catch a Peloton class. Hope you have a lovely day!
Today’s workout includes one of my favorite workout tools: the kettlebell. Something about using a kettlebell always makes me work a little bit harder. When I pick one up, I feel like I need to do it right. It’s an efficient way to add extra challenge to your workouts and recruit your core muscles even more.
For today, I put together a circuit workout with some of my favorite kettlebell moves.
Here’s what the workout looks like:
Form cues and tips:
Squat pass: For your squat pass, get into a medium squat (not super low so you can get the kettlebell around your body without falling over!) with bent knees, core tight, and chest lifted. Pass the kettlebell from one hand to the other, around your body, for 30 seconds. Make sure to draw in the core to protect your low back and breathe.
Single-leg deadlift: Hold the kettlebell in both hands and tap one leg behind you. You can keep it here, with the weight in your front foot as you tilt forward, bringing the weights just below the knees. Exhale and rise with a flat back. For more advanced variations, you can float this top foot off the floor. Make sure to keep hips parallel to the floor.
Kettlebell swing: Stand hip-width apart and hold the kettlebell in between your knees with both hands Start to gently swing it so you can gain some momentum. When you’re ready, power through your hips, glutes and core to swing the weight up to shoulder height, then bend your knees, swinging it back to start. Remember that you are NOT using your arms to lift the weight; this is pure glute and core power. Every time the weight goes up, make sure you’re strongly exhaling.
Push press: Stand with legs hip-width apart, core engaged. Inhale to bring the weights up to 90 degrees, bend your knees slightly, and power up through your legs as you exhale to press up overhead.
Lunge and 1-leg row: Take one huge step forward, and keep your feet in line with your hips. Whichever leg is back, hold the kettlebell in that same arm. (For example, left leg is back, hold the kettlebell with your left hand.) Try to keep your torso perpendicular to the floor as you sink down into your lunge. As you lunge, watch the front knee to make sure it stays stacked above the front ankle. As you rise, actively think about trying to squeeze your legs together. Angle your torso forward and perform your row, squeezing your elbow in towards your torso.
Windmill: Hold the kettlebell with one arm up overhead, feet under your shoulders, and core tight. Keep your body upright and gently lean to one side, maintaining that awesome posture, and reaching the opposite arm down towards your outer knee or outer shin. Return to start with control and repeat all reps on one side before switching.
Goblet squat: Place your feet just under your shoulders with toes slightly angled out. Keep your chest lifted and a tight core as you sink back and down into your squat. Pretend like there is a chair behind you, and you’re going to tap your booty to the chair. The weight should remain in your heels, and try to keep your elbows just under the kettlebell.
Plank and rotate with upright row: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and you’ll place one hand onto the kettlebell, gripping the handle. Rotate into a side plank with the kettlebell arm lifted and weight in the opposite arm. Lift up through your bottom oblique and make sure your entire hand is planted into the floor. Stagger your feet for more control, or stack for a balance challenge. Holding the kettlebell in your top hand, you’ll lift the dumbbell into an upright row and lower down with control. Complete all reps on one side before switching to the opposite side.
Please let me know if you give it a try!
Photos: Lindsay Colson