Kettlebells have to be one of the best ways to increase that heart rate and work your entire body! I love doing kettlebell workouts because it doesn’t take too much time to get a great workout in. You can be sweating and dying in as little as 5 minutes! How inviting does that sound – sweating and dying – I’m really encouraging this workout aren’t I?
I’m using a 20 pounder in this workout but it is a little too heavy for me right now. I will definitely be stealing/swapping out my 20-er for a 15-er from my parent’s house next visit. Always good to have something to work up too!
These are definitely not the best lighting or beautiful photos – hi there black cord sticking in the wall – and no makeup self. But they do serve their purpose to give you a good visual of the moves discussed below for this 20 minute kettlebell workout!
Wearing my new Zobha leggings! I just love them! They are super soft and comfortable to wear working out. Love the details on the inner side – near the ankles up to mid calve is a mesh bright orange fabric.
Kettlebell Workout Moves
Standing Pull Up –
Abs engaged, shoulders up back and down. Lift the kettlebell to your lower chest and back down. Lead with your elbows.
Kettlebell Swings –
Make sure to keep your chest up and powerfully lift that kettleball squeezing your glutes and hamstrings, it’s an explosive movement. You shouldn’t lift or use your arms at all. No worries, you will feel if you are doing it right the next day with those sore inner thighs.
Goblet Squats –
Squat back with the kettlebell, making sure weight is in your heels. Option to lift kettlebell overhead when rising up. Squeeze those glutes!
Kettlebell Slingshot –
This is a great move to create balance and get those obliques working hard. You are basically bringing the kettlebell around your body in a circular motion. Starting with kettlebell in right hand move behind your back and grab with left hand, then grab from the front with right hand. Do both sides.
Going through those moves takes around 3-4 minutes. Try to do as many sets as you can in 20 minutes. This workout will work your glutes, quads, hamstrings, core, shoulders, and back. Whew! I like to pair my kettle bell work with a nice jog or walk before or after.