If you want to change your workout routine after sticking to it for a long time, swapping dumbbell exercises for kettlebell ones is a good way to do that. You can do great workouts with just one kettlebell, which is perfect if you don't have much space. Once you try some kettlebell exercises, you'll want to do more. If you've never used a kettlebell before and want to get the most out of it, it's best to follow this routine. It's very effective for building strength and takes less than 20 minutes unless you want longer rests between exercises. If it's your first time with a kettlebell, start with a light weight and increase when you feel comfortable. This routine focuses on exercises that work all body muscles at once and raise your heart rate. You'll also see some bodyweight exercises here. these give your hands and body a break between the kettlebell moves. This way, you won't get too exhausted. This workout is based on time, not reps, so focus on doing exercises right instead of rushing through a certain number.
How to do the workout: This workout is split into four groups, and you'll do each group like this
First group:
1. Kettlebell Swing
- Stand with your feet wider than hip-width apart, then hold the kettlebell handle with both hands. This is the starting position.
- Bend your knees slightly and lean your torso forward a bit to swing the kettlebell between your legs.
- Stand up again and use your strength to lift the kettlebell up to chest level with your arms straight.
- Go back to the starting position and keep repeating the exercise for 30 seconds.
2. Forearm Plank Exercise
- Get down into a plank on your forearms with your elbows right under your shoulders and make sure your legs are straight behind you.
- Tighten your core muscles so your body makes a straight line from your head to your toes. Try to keep your neck comfy by looking at the floor just in front of your hands.
- Hold this position for 30 seconds.
3. Jump Squat to Reverse Lunge Exercise
- Stand with your feet a bit apart and point your toes out slightly to the sides.
- Squat down by bending your knees and pushing your hips back but make sure to keep your back straight and chest up.
- Jump up in the air as high as you can until your legs are straight.
- Before landing back down, move your left foot back and bend your left knee so both knees form a 90-degree angle when you land but your back knee should not touch the ground.
- Jump again until your legs are straight then move your right foot back and bend your right knee so both knees form a 90-degree angle when you land but your back knee should not touch the ground.
- Jump again but this time land in a squat position.
- Keep repeating this pattern for 30 seconds.
Second set:
- Do Squat With 3-Second Hold for 30 seconds.
- Do the Push Press exercise for 30 seconds.
- Do the Thruster exercise for 30 seconds.
- Repeat the second set 3 times.
4. Exercise (Squat With 3-Second Hold)
- Stand with your feet a little apart and point your toes slightly outward. Hold the kettlebell by the handles with both hands so your palms face your body and bend your arms close to your body to rest the weight on it.
- Bend your knees and lower your hips down past your knees into a deep squat position. Hold at the bottom for 3 seconds.
- Push yourself up through your feet and keep repeating this exercise for 30 seconds.
5. Exercise (Push Press)
- Stand with your feet a bit apart then hold the Kettlebell by its handle with both hands so your palms face your body and bend your arms close to your body so the weight rests on you.
- Bend your knees a little then as you straighten your legs again, lift the Kettlebell above your head till both arms are straight.
- Bring the weight back in front of your chest and keep repeating the exercise for 30 seconds.
6. Thruster exercise
- Stand with your feet a bit apart then hold the Kettlebell by its handle with both hands so your palms face your body and bend your arms close to your body so the weight rests on you.
- Bend your knees and lower your hips down past your knees till you get into a low squat position.
- Push yourself up and when you reach standing, lift the Kettlebell above your head till both arms are straight.
- Bring the weight back in front of your chest and keep repeating the exercise for 30 seconds.
Third set:
- Do the Dead Clean exercise for 30 seconds on each side.
- Do the Lateral Lunge exercise for 30 seconds on each side.
- Do the Bent-Over Row exercise for 30 seconds on each side.
- Repeat the third set twice
7. Dead Clean exercise
- Stand with your feet a little apart, then put the kettlebell on the ground between your feet.
- Bend down with bent knees and push your hips back, then grab the kettlebell with your left hand so your palm faces left. In one move stand up pulling the kettlebell up to shoulder height. At the end, rotate the weight with your wrist until your palm faces right.
- Bend down again with knees bent and push your hips back keeping your back straight then put the Kettlebell on the ground between your feet.
- Keep repeating this exercise for 30 seconds on each side.
8. Lateral Lunge
- Stand with your feet a little apart then hold the Kettlebell by the handle and lift it to your right shoulder with your right hand the handle should face left and the sphere right you can use your left hand to steady it in this position.
- Take a big step to the right with your right foot then bend your right knee and push your hips back so you can go down but your left leg should be completely straight.
- Push yourself back to standing using your feet then repeat this exercise for 30 seconds on each side.
9. Bent-Over Row
- Hold the Kettlebell with your left hand then take a big step forward with your left foot.
- Bend your knees and lower yourself down a bit so the weight is just a few centimeters off the ground. Then lean your torso forward slightly but keep your back straight. You can place your right hand on your right thigh to help keep your balance.
- Lift the Kettlebell up until it's right in front of your chest, keeping your left elbow close to your body.
- Slowly lower the weight down again then repeat this move for 30 seconds on each side.
Set four:
- Do the Kneeling Halo With Twist exercise for 30 seconds.
- Do the Around the World Lunge exercise for 30 seconds.
- Do the Walking Pushup exercise for 30 seconds.
- Repeat set four 3 times.
10. Exercise (Kneeling Halo With Twist)
- Get down on your knees holding the kettlebell by the sides of the handle with both hands in front of your chest so the ball faces the ceiling.
- Raise the kettlebell to eye level then slowly circle it around your head clockwise. When the ball is behind your head it should face the floor. When you bring it in front of your head again it should face the ceiling.
- When the kettlebell comes in front of your body again, keep moving it down until it’s in front of your left hip. At the same time twist your torso in the same direction.
- Twist your torso forward again then move the ball around your head counterclockwise. Then move the weight to your right hip while twisting your torso in that direction.
- Keep repeating this pattern for 30 seconds.
11. Exercise (Around the World Lunge)
- Stand with your feet a bit apart then hold the kettlebell by the sides of the handle with both hands so the ball faces the ceiling.
- Take a step back with your right foot then bend your right knee to make a 90 degree angle. Lower it gently until it touches the ground. Repeat the move using your right knee until you're in a kneeling position.
- Step forward with your right foot then while standing, move your left foot forward to meet it.
- Keep repeating the previous pattern for 30 seconds.
12. Walking Push-Up
- Get down into a plank position with your hands on the ground, placed wider than shoulder-width apart.
- Bend your arms and lower your body until your chest is a few centimeters from the ground. Your elbows should make a 45 degree angle when you go down. Your body should form a straight line as you lower yourself.
- Push yourself back up then bring your hands closer together until the distance between them is shoulder-width and your hands are right under your shoulders.
- Lower your arms and body until your chest is a few centimeters from the ground. Your body should be straight as you go down. Make sure your arms stay close to your body.
- Push yourself up then spread your arms apart and keep doing this pattern for 30 minutes.
