I. Can’t. Stop. Watching.
And how can I be expected to write blogs when the Graysons’ lies still haven’t been exposed?! Luckily, there were only three moves to photograph for this workout, and I was able to pull myself away from my Netflix subscription long enough to whip this together.
I wanted to make a quick kettle bell workout that could be done using only one weight. While you may have an array to choose from at the gym, it’s expensive to invest in multiple kettle bells for your home. If you’re only going to purchase one, I would suggest getting the weight you swing. I use a 25-lb weight, although it’s gotten to the point where I need to up that to 30-lbs. That’s all you’ll need for this routine.
20-20-20 Kettle Bell Workout Breakdown
Complete 5 rounds of the following as quickly as you can without sacrificing proper form. Keep track of your time and try to beat it the next time you do this workout. Adding a little competition to the mix (even if it’s against yourself) always helps you push harder. The first time I did this, I finished in 14 minutes 33 seconds. The second time, 13:57. Because I am a boss, and Nicole from last month is a loser.
- 20 Kettle Bell Swings: Start with kettle bell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat.
- 20 Goblet Squats: Squat down, legs slightly more than shoulder-width apart, holding the kettle bell to your chest. Make sure your butt is pushing backwards, as if you’re sitting down on an invisible chair. This move, while clearly working the glutes and thighs, is also great for your back—don’t let your torso bend far forward with the weight of the kettle bell.
- 20 Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettle bell from one side of your body to the other.
This workout is a quickie, so I like to pair it with cardio. Usually I’ll do this then head out for a run. See if you can beat my time and let me know in the comments!