Months ago, I got several requests for more kettle bell workouts and since turnaround time is apparently not my specialty, I am finally following through with it. This workout only takes 20 minutes, but that’s all the time you’ll need to really feel it.
Set an interval timer for 30 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following sequence 5 times.
- One-Arm Swing (R): Hold kettle bell in right hand with legs a little more than shoulder-width apart (I used a 20-lb bell). Start with kettle bell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. At the bottom of your swing, your thumb should be pointing back through your legs.
- One-Arm Swing (L)
- Deep Lunge Jumps: Start in a deep lunge position, hands on stationary kettle bells for support and front leg in the center of them. In the picture, I’m using small kettle bells, but the heavier, the better. Use 30-lb kettle bells for the best stability. In one powerful movement, jump up and switch legs, landing back in a deep lunge with opposite foot in front. Keep hands on the kettle bells as you continue the jump lunges.
- Alternating Cleans: Start with a kettle bell in each hand. I use 15-lb bells. With feet a little wider than shoulder width apart, bend knees and bring one kettle bell from a straight-arm hanging position to closely held by the center of your chest with arm bent. From there, reverse the movement to bring arm back to starting position while simultaneously cleaning upward with the opposite arm. Try to keep the kettle bell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core. It should be a fluid movement, and you’ll need to engage your legs, bending them as you clean. If you don’t need the help of your legs, then you’re not using heavy enough kettle bells. Up your weights, wussy.
- Weighted Knee Limbo: Start on your knees with a kettle bell held in both hands (I use a 15-lb bell). Lean back and as you do, lift the kettle bell up, parallel to the ground with arms straight. Come forward again as you lower the weight. Repeat.
- Russian Bicycle: This is a mix of a Russian Twist and the Bicycle. Sit down with one leg bent and the other outstretched, hovering off the ground. Hold a kettle bell (I use a 15-lb bell) and twist to one side with it. Alternate sides, extending the opposite leg and twisting with kettle bell to the other hip.
Hope everyone had a good weekend! Try this workout and let me know what you think.