One of the worst mistakes people can make when they work out is limiting the abilities certain workout tools have available. Kettlebells seem like weights that will help you work out your arms but they are capable of so much more than that. When you use the right kettlebell exercises to start your day, you will see the full body potential they have.
When it comes to kettlebell exercises, all you need is a kettlebell and a few instructions to get started. The best place to start with kettlebell weights is with 10- to 15-pound kettlebells. When talking about kettlebells, you should know that the “ball” is the heavy sphere part of the kettlebell the “horns” are the handle. This will make it easier to understand the instructions for each of the kettlebell workouts.
If you’ve never done kettlebell workouts before, or don’t have any dumbbell routines incorporated into your workouts already, you can easily integrate them whenever you need to. Use a few of these workouts with your normal workouts to create a full workout routine or use all of these kettlebell workouts for a full kettlebell workout.
Hold one kettlebell in your left hand with your arm fully extended above your shoulder with the ball resting on the back of your wrist. Take a step backward with your left foot into a reverse lunge and step forward to return to the starting position. This is one rep, aim to do ten reps before switching to the other hand and foot.
Stand straight up with your feet hip-width apart while holding the kettlebell in your right hand at shoulder height with the ball resting on the back of your wrist. Squat down and then stand back up while holding the kettlebell overhead. Return to the starting position, that’s one rep. Aim to get ten reps done before switching hands with the kettlebell.
Stand with your feet shoulder-width apart while gripping the kettlebell “horns” with both hands. Slightly bend your knees and then your hips so that you can swing the kettlebell between legs. Stand back up so that you return to the starting position while swinging the kettlebell back to chest height. Once complete, this is one rep, aim to do twenty reps total.
Grip the “horns” of the kettlebell with the ball on top and hold it at chest level. With your right leg, take a big step forward and bend at the knees. Lift the kettlebell to eye level and then circle it around your head towards the left and let the ball fall below the horns as you rotate. Bring the ball back upward as it returns to the start position, this is one rep, ai for five reps. Repeat the move with the opposite leg forward for another five reps.
Hold the “horns” of the kettlebell in your right hand and your arms hanging straight at your sides. With your left foot, step forward and in front of your right foot while bending at the waist so your torso is at a 45-degree angle with the floor. Lift the kettlebell up to your rib cage and then pause before lowering it back down. This is one rep and you want to aim to do fifteen reps total.
Stand with your feet shoulder-width apart with your toes turned out at a 45-degree angle while gripping the “horns” of the kettlebell with both hands at chest height. Squat down with your thighs parallel to the floor and do a biceps curl at the same time. For the next squat, add two squats and 2 curls and keep adding one of each for each rep until you get to five squats and curls.
Hold onto the kettlebell “horns” at the base of the “horns” with both hands. Take a step forward with your right leg so your feet are staggered and then bend at the knees slightly with the kettlebell held straight overhead. Hold your elbows close to your ears and bend them so you lower the kettlebell behind your head to stop at neck level. Pause in this position and then straighten your arms out again, that will be one rep, aim for ten reps total.
Start with your feet hip distance apart while holding the “horns” at the top with your right hand. Your palm should be facing towards you. Squat and hold the kettlebell down between your legs in front of you. In one motion, stand straight up and curl the kettlebell to your chest, allowing the “ball” to flip over toward your right, this is known as “rack position”. Lower back down to complete one rep, aim for ten reps before switching hands.
Begin in rack position with the kettlebell in your right hand and your feet hip-width apart. In one motion, lunge forward with your left leg, twist to the left and lower the kettlebell to your left hip. Step back into starting position for one rep, aim for ten total before switching sides.
Stand with your feet hip-width apart and lower yourself into a quarter squat position. Make sure you keep your chest and back as straight as possible, grab the kettlebell with your left hand and swing it around the outside of your left leg before going back in between your legs. Pass the kettlebell off to your right hand to swing around your right leg. Keep repeating this motion for as close to a minute as possible.
Stand straight with your feet hip-width apart while holding the “horns” at the base with both hands against your chest. Squat down holding your hips back and your thighs parallel to the ground. Return to a standing position to complete one rep. Aim for fifteen to twenty reps total.
Sit with your legs bent and your feet flat on the floor at hip width apart. With both hands, hold the kettlebell at the base of the horns against your chest. Lean back at a 45-degree angle and rotate your torso from left to right at the waist. Keep this motion up for about a minute.
Stand with your feet hip-width apart, holding two kettlebells at rack position, one in each hand. Lean forward while pressing the kettlebells straight up, then, bring them down to the shoulders. This is one rep, aim for ten to twenty reps total.
There is no move easier than the push-up, add some kettlebells for a little more difficult. Start in plank position with your hands holding onto kettlebells instead of flat on the ground. Let yourself go down towards the ground and back up to do a push-up. Once up, lift one arm and kettlebell, bringing that elbow straight back and up against your side before returning it down to plank position.
Lie down on your back with your legs straight out and your right arm straight up in the ar with the kettlebell in hand. Bend your left knee and raise your body using your left arm to prop you up. Sit all the way up and return to starting position for one rep, aim for eight to ten reps total.