You know those days when you don’t have time to smash a long workout but you still want to fit in a good sweat session?
Feel me yet? The new-age girl is working, attending events, has family commitments, and coffee dates so the concept of ‘me-time’ can be a challenge. If you’re always pressed for time, then I’ve got the perfect routine for you! The worst feeling is turning up at the gym, looking around, and thinking…sh*t, what the hell am I going to do? Never fear! This one is guaranteed to get your heart rate up, work your entire body, and drench you in sweat!
You can use this kettlebell workout as your go-to on days you need a total body workout, but only have a limited amount of time! For reference, I am using a 8kg Kettlebell.
Kettlebell Swings x20
Stand with your feet placed slightly outside your shoulders and a KB sitting on the floor between your feet. Squat down and grab the KB with both hands. Lock your elbows and lift the KB up by raising out of the squat. Thrust your hip forward while simultaneously squeezing your butt and swinging your arms out and up in a smooth arc. When the KB reaches eye level or above control it back down smoothly along the same path. Sit into a slight squat as the KB swings with momentum back between your legs, then reverse the movement back up.
Kettlebell Squat Press x20
Grab the KB and flip it upside down so that your thumbs are inside the ‘D’ handle and your hands wrap around the ‘ball’. Squat down while keeping the KB close to your chest, explode up, and push the KB up over your head. In a controlled manner, lower the KB back to your chest while squatting back down.
Upright Kettlebell Squat Row
Grab the KB as you did with the swing, but as you come out of the squat, raise the KB up by lifting your elbows up high next to your ears. Make sure your elbows are higher than your hands and you are lifting the weight with your shoulders. Lower the KB back down in a smooth movement and squat back down letting the KB ‘Kiss’ the ground before repeating.
Kettlebell Squats x20
Hold the kettlebell in the same manner as the chest press, but keep it locked close to your chest. Squat down while keeping your back straight and head up.
10cal Bike/Row x5
Hope you enjoyed this kettlebell workout! If you’d like more inspiration throughout the week, head over to my Instagram 🙂
SWEAT. MOVE. SMILE. #TheHarperMovement
Article by Mon – M.B Harper
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