Full Body 30-Minute Kettlebell Workout

Build booming shoulders, wheels of steel, and shred fat with these moves using a kettlebell.

Just remember that for exercises mostly involving the lower body (swings, deadlifts, squats), begin with an 18-pound or eight-kilogram kettlebell. For exercises mostly engaging the upper body, begin with less weight–roughly 10 to 12 pounds, or four to six kilograms.

Kettlebell Workout frequency:

Three to five times a week, for 10 to 30 minutes.

Rest time after each kettlebell set:

20 to 40 seconds between sets, depending on the difficulty and your fitness level.

Kettlebell Deadlift

* Stand over the kettlebell with feet shoulder-width apart.

* Bend knees slightly and shift butt as if sitting down in a high chair.

* Keep head aligned with spine and keep a flat back.

* Grab the bell’s handle as you hinge hips behind, keeping heels planted on floor.

* Keep legs straight as you extend hips to stand, squeezing glutes at the very top.

* Slowly lower, then repeat.

* Do 3 to 4 sets of 6 to 8 reps.

Kettlebell Swing

* Stand with feet shoulder-width apart with a kettlebell about a foot in front on the ground.

* Bend at the waist and grasp the kettlebell handle with both hands. Palms should face body, torso nearly parallel to the ground.

* Pull shoulders down and brace core before starting the exercise. Keep these form reminders throughout the entire set.

* Lift the kettlebell off the ground and let it swing between legs. Knees should bend slightly during this movement. Keep back flat and neck straight.

* Forcefully drive hips forward to propel the kettlebell into the air. Control the kettlebell with arms, but don’t pull it up. The kettlebell should travel no higher than shoulders.

* Let the kettlebell swing down and back through legs. Control the descent by keeping core engaged. As the kettlebell lowers, move immediately and fluidly into the next rep.

* On the last rep, let it swing back through legs, and then place it a foot in front on the ground.

*  Do 3-4 sets of 10-15 reps.

Goblet Squat

* Stand with feet anywhere from hip- to shoulder-width apart.

* Hold a kettlebell by the horns close to chest, with elbows pointing down.

* Plant heels on the ground and point toes out slightly.

* Bend knees and hips to a squat, bringing butt down with control.

* Lower butt below knee level, allowing knees to open slightly out to the sides.

* Squeeze the glutes as you return to standing position.

* Do 3-4 sets of 5-8 reps.

Kettlebell Press

* Stand with feet hip-width apart and hold the ‘bell in a racked position with one hand under chin-level but in front of the working shoulder.

* Keep knees slightly bent and squeeze glutes as you press the weight over your head in one straight line without bringing elbow out to the side.

* As you lift the kettlebell, let knees straighten. At the top, palm should face forward and place the weight behind head with biceps beside ear.

* Bring the ‘bell back down, slowly lowering elbow back to the racked position.

* Pause, then repeat.

* When set is complete, switch sides.

* Do 3-4 sets of 5 reps on each side.

Kettlebell Row 

* Place a kettlebell in front of feet.

* Bend knees slightly and then push butt out as much as possible as you bend over to get in the starting position.

* Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep back straight.

* Lower and repeat.

* Do 3-4 sets of 6-8 reps (each side).

Russian Twist

* Sit on the floor with knees bent and feet lifted off the ground, holding the kettlebell by the horns in front of chest viagra satın al.

* Lean back slightly from hips.

* Slowly rotate kettlebell to the left side of your torso, then to the right.

* Do 3 sets of 15 reps on each side.