Hello there, long-lost readers! Sorry for the silence on the blog lately. Last weekend, the world lost an amazing person and friend, and in the wake of such a tragic loss, blogging/work/everything has been put on hold. It was a sore reminder of how fragile life is, so take a moment today to reach out to friends and just let them know how important to you they are.
I’ve slowly built up a decent collection of kettlebells, but I know many people don’t have the space or budget to purchase a bunch of different weights, so I wanted to put together a workout that only requires the use of just one. I’m using a 20-lb bell, but you should adjust the weight to match your fitness level.
One-Bell Kettlebell Workout
Equipment I Used:
- 20-lb kettlebell
- Gymboss Interval Timer
This workout will take you 30 minutes to complete. Set an interval timer for 30 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of exercises five times.
- One-Arm Kettlebell Swing (RIGHT): This is your basic kettlebell swing, but holding on to the bell with only one hand. The main form difference is that your hand will rotate with the swing, as opposed to a two-hand grip where your knuckles are always facing out. Start holding the bell in your right hand, feet shoulder-width apart with a soft bend in the knees. Swing the bell back between your legs, thumb-first, leaning forward with a straight back and bending the knees a little deeper. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest-to-face height. Swing it back down, again rotating the bell so that your thumb leads the way.
- Weighted Curtsey Lunge (RIGHT): Start standing with kettlebell in your right hand. Step your right foot behind the left, sinking down into a lunge (on the left) as you reach the right foot as far to the side as you can. Once the left knee is bent as close to a 90-degree angle as you can get it and the kettlebell is hovering close to the ground, push through the left heel to stand back up, returning the right foot to the right side of your body.
- One-Arm Kettlebell Swing (LEFT)
- Weighted Curtsey Lunge (LEFT)
- Goblet Squat Clean to Overhead Press: This is a three-part movement. Start standing with feet shoulder-width apart, holding the kettlebell with both hands (it should be hanging in front of you). Squat down. Explosively come up from the squat, pulling the bell up towards your chest as you flip your grip mid-air so that hands are now at the base of the handle (versus the top). As you catch the base of the handle at chest height, sink back down into a (goblet) squat with bell held close to your chest. As you come up from that second squat, do an overhead press, lifting the bell straight up overhead as you stand up straight. Reverse the move back to starting position.
- Russian Twist Full-Body Crunch: You’ll do a Russian Twist to each side, followed by a full-body crunch. Start seated, holding the kettlebell in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the kettlebell to the outer side of that hip; then repeat in the other direction. Really twist at the waist—you want your chest to be totally facing whatever side you’re bringing the bell. After you’ve twisted to each side, hold the bell at center and lean back, extending your legs straight out and reaching the bell in front of you. When you get to your fullest extension, crunch everything in, sitting back up, pulling the bell into your chest, and bending your knees. That’s one rep; you’ll go right back into the Russian Twists next. The pace of this move is quick: twist, twist, crunch, twist, twist, crunch.
WEARING | tank: Style Stalker // leggings: Michi // sneakers: Nike // sports bra: Cory Vines
Today I’m wearing two of my current favorite pieces of clothing: a muscle tank referencing my Queen (did you see her VMA performance? Beyoncé is flawless) and Michi workout leggings with sheer mesh detailing. Michi is a splurge brand for sure—up until now, I would just drool over their leggings on Shopbop with no intent of buying. But Btone actually has small retail sections in the Boston and Sudbury studios, with the selection in the city currently being 30% off. These Michis are so incredibly comfortable and I love the trendy design—seriously can’t take them off.
Enjoy the rest of the day! Feels good to be back bloggin’! 🙂