Full Body Kettlebell Workout (35 Minutes)

How To Do Kettlebell Goblet Squats

1. Stand with your feet shoulder-width apart. Hold the kettlebell at your chest (by the base or the horns), tucking your elbows in narrow.
2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso upright.
3. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing.

How To Do A Staggered Kettlebell Deadlift

1. Start standing, feet shoulder-width apart, shoulders stacked over hips. Stagger your feet, so the right foot is slightly in front of your left foot. Hold a kettlebell in your left hand.
2. Hinge at the hips, lowering the kettlebell towards the ground until you feel a stretch along the back of your left leg. Range of motion will be different for everyone.
3. Press through the front right heel to stand tall, returning to the starting position. Repeat on the other side during the next set.

How To Do Bulgarian Lunges

1. Kneel in front of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Hold a kettlebell in your left hand.
2. Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the floor. This is the bottom of your movement.
3. Drive through your front right heel, squeezing your right glute to return to standing. Feel your front glute engage to power the movement.
4. With control, bend your knee to lower down back to the starting position (back left knee should lower down close to the ground), to make your front thigh parallel with the ground. Shoulders remain stacked over hips throughout the movement.

Modification: Perform a standard reverse lunge or split squat, keeping your back foot on the ground rather than elevating it on a chair.

How To Do A Single Arm Tripod Row

1. Start with feet shoulder-width distance apart. Hold one kettlebell in your right hand, palm facing midline. Place your left hand on a box or bench for extra support.
2. Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, belly pulled in).
3. Hold this bent over position while performing a single arm row on the right side. Pull the kettlebell in your right hand back towards your right hip; squeezing your back muscles.
4. Control the kettlebell back down to the starting position and repeat.

Modification: Perform a single arm back row and omit placing the opposite hand on a chair or bench.

How To Do A Kettlebell Shoulder Press

1. Stand with feet shoulder-width apart, knees slightly bent. Hold the kettlebell by the base at your chest, tucking your elbows in narrow. Shoulder blades are pulled back and down.
2. Engage your core, slightly tucking your pelvis to protect your low back. Then push the kettlebell overhead until your arms are fully extended.
3. Slowly and with control, lower the kettlebell down to the starting position at shoulder level and repeat.

How To Do A Hollow Rock Chest Press

1. Lie on your back, knees bent at 90 degrees and stacked over hips. Hold a kettlebell in both hands by the base at your chest.
2. Inhale to brace your core, pressing your lower back into the mat, core tight. Then straighten your legs, kicking your heels out away from your body. The lower your heels, the more difficult this exercise will be.
3. Lift your head and shoulders slightly off the mat, finding a hollow rock hold position.
4. Hold this hollow rock position, then exhale as you press the kettlebell straight overhead, wrists stacked over shoulders, performing a chest press.
5. Then inhale as you lower the kettlebell towards your chest, returning to starting position.

Modification: Keep the knees bent at 90 degrees rather than extending into a hollow rock hold.

How To Do Kettlebell Swings

1. Start standing with your feet wider than shoulder-width apart; engage your core.
2. Hinge forward at the hips to reach for the kettlebell handle with both hands. Place your hands on the horns of the bell, palms facing your body.
3. Then with a slight bend in your knees and weight in your heels, grab the kettlebell and ‘hike’ it back between your legs to start the swing movement.
4. Drive through your heels to stand tall, pushing your hips forward as you squeeze your glutes to swing the kettlebell up to shoulder height (full hip extension at the top). Aim for shoulder height, with arms extended out away from the body. Think long, loose arms (your arms are just a vehicle for moving the bell, your hips and glutes generate the power to move the bell).
5. As the kettlebell begins to descend, think of catching the weight with your hip hinge movement, loading the glutes and hamstrings.

How To Do A Lateral Lunge and Clean and Press

1. Start standing, feet hip-width apart, knees slightly bent. Hold the kettlebell in front of you.
2. Step your left leg out to the side as you push your hips back, bending your left knee while leaving your right leg straight. Think of performing a single leg squat with your left leg while your right leg remains straight. The kettlebell will fall just inside your left foot.
3. Then, drive off your left foot to reverse the movement, pushing back to the center and returning to a standing position.
4. As you stand tall, clean the kettlebell up to a front racked position, sliding your hands down the horn as you catch it at your chest.
5. Then, perform an overhead press by pressing the kettlebell overhead until your arms are fully extended.
6. Slowly and with control, lower the kettlebell down to the starting position and repeat the lateral lunge.

How To Do An Oblique Side Bend and March

1. Stand with feet hip-width apart, knees slightly bent. Place your right hand behind your head, right elbow out wide. Hold a kettlebell in your left hand at your left side.
2. Allow the weight in your left hand to pull you down, sliding the weight down your left thigh and bending through your left side, bringing left ribs to left hip. You should feel a stretch in the opposite (right) obliques.
3. Then, squeeze through your right outer ab muscles to pull your torso upright, returning to the starting position.
4. As you stand tall, shift your weight into your right foot and perform a knee drive on the left leg, driving the left knee up and in line with your left hip.
5. With control, lower the left foot back down to the mat and repeat the oblique crunch.