Working out doesn’t always have to mean an intense gym session or class – there’s so much we can do at home and for a fraction of the price. If you’ve got exercise equipment like kettlebells, dumbbells and resistance bands hiding in the cupboard or under your bed, now is the perfect time to dig them out and dust them off. This should be your go to kettlebell workout.
The Benefits of Training with a Kettlebell
A couple of years ago kettlebells were all the rage (we bet there’s more than a few of you with kettlebells knocking around) and for good reason. A kettlebell workout is a great high intensity session that will get your heart pumping and build your muscles simultaneously. A kettlebell workout is also great because you don’t need to spend an hour training with them, quick and dirty is the name of the game. This 10 minute full-body kettlebell workout is the perfect example and ideal to fit around a busy schedule and get you ready for your Tough Mudder event.
The 5 Move Kettlebell Workout to Build Strength
Once you’ve dusted off your kettlebell, move through these five simple exercises using the video above to make sure your form is on point. For the full workout try two rounds, we promise you’ll be sweating and puffing as if you’ve done an hour long session.
1. Bent Over Row
Send your hips back, keep your back flat and engage your core then pull the kettlebell into your chest. Do this on each arm for 45 seconds remembering to keep your chin tucked in and your knees soft.
2. Overhead Reverse Lunge
Bring the kettlebell to your chest and then press safely and slowly up until your arm is full extended. Then starting with the opposite leg, step back into a lunge position and then continue to alternate legs for 45 seconds.
3. Sumo Deadlift High Pull
Set your feet apart with the kettlebell between your legs. Pushing your hips back and your chest forward, squat down pick up the kettlebell and drive upwards bringing the kettlebell all the way to your chest. Make sure your knees are inline with your toes and drive upwards – this move is all about power.
4. Single Arm Thruster
Hold the kettlebell in one hand (over the back of your wrist), squat down and then as you push back up extend your arm and push the kettlebell all the way up. Again, make sure that your knees track over your toes and keep the weight in your heels.
5. Kettlebell Swing
The classic move. Take your kettlebell with both hands, spread your feet apart and swing the kettlebell back through your legs and then up in front of you (to eyebrow level). Your hips should be moving back while your chest stays forward.
Now that you’ve shown this kettlebell workout who’s boss, take on an adventure this year at a Tough Mudder event near you.