If you are in a busy gym or would like to be able to use minimal equipment at home- the kettlebell may be your answer. Kettlebells are such versatile weights, they can be used in different ways for all sorts of exercises working on strengthening your muscles and getting your heart rate going.
The exercises
Squat to press (8-10 reps each side)
Holding the kettlebell in a racked position, standing with your feet hip-width (or just over) apart. Start by performing a squat, bend at the hips and the knees, moving the hip backwards as if going to sit on a stool. Then as you squeeze the glutes and come back to standing, drive the kettlebell up above the head and bring back down to the racked position. And repeat.
Deadlift (10-12 reps)
Start standing with your feet hip-width apart and your kettlebell in your hands resting in front of you. Keeping the knees soft, bend at the hips and think about running the weight down the front of the legs, go as far as possible while maintaining a flat back (dependent on flexibility). Then return, bringing the weight up the legs, squeezing the hamstrings and the glutes and maintaining that supported back. And repeat.
Split squat (10 reps each side)
Take a long step forward as if about to start a lunge. Keeping on the ball of the back foot with the torso straight, bend both knees until the back knee is almost touching the floor and then push back up. Think about squeezing down and squeezing up the whole time and trying to concentrate the work in the glute of the front leg. Repeat all the reps on one side before swapping the legs over!
KB Swings (20-30 reps)
Start in a wide foot position with the kettlebell on the floor slightly in front of you. Keep a slight bend in the knees throughout but we want to focus on hinging at the hips for this movement. So bend at the hips and grab the kettlebell. Using both hands ont he handle, pull the kettlebell through your legs, at the end of its swing thrust your hips forward so the kettlebell swings through. Keep the arms relaxed- it is your hips and your glutes doing the work. As the kettlebell swings back down- hinge at the hips and allow it to swing through your legs. Top tip- if you can swing the kettlebell higher than your shoulders, you can go heavier!
Perform each of these exercises for the set amount of repetitions (reps). You can perform these exercises either as a circuit for 4/5 rounds or perform 4 sets of each exercise with a 30-60 second rest in between sets.
Enjoy!
