Time: 10 to 20 minutes
Equipment: Kettlebell (If you’re new to using kettlebells, go for 4 kg to 12 kg. If it’s too easy and your form is perfect, try going up in weight by 2 to 4 kg.)
Good for: Full body
Instructions: Choose five moves below. Then, do 15 reps each, for as many rounds as possible (AMRAP) in 10 minutes.
Alternatively, you can do 12 to 15 reps, then continue to the next move. Repeat the entire five-move circuit three to four times.
Roxie Jones—NASM-certified trainer, SoulCycle Instructor, and Talent Hack ambassador—is sharing her go-to moves. Sprinkle these exercises in to your leg routine two to three times a week, or create a focused kettlebell workout for max results.
Curl To Squat And Press
How to: Get into a low squat position, with a kettlebell in each hand. Hold the weights on the ground in front of you. Curl them up until they reach your shoulders. Then, press through your heels and drive your body up to a standing position, raising the kettlebells overhead in the same motion. Lower back to your starting position. That’s one rep.
Farmer’s Carry
How to: Grab a kettlebell and hold it in your left hand, with your arm by your side. Place the other hand on your hip. Stand with a long, tall spine, feet together, and brace your core. Take a small step forward. That’s one rep. Continue moving forward for a total of 15 steps. Then repeat on the other side.
Goblet Squat
How to: Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Push yourself back to start. That’s one rep. (Use these tips to master your goblet squat.)
Halo
How to: Start in a standing position, feet hip-width apart. Raise the kettlebell so that it’s in front of your face and your arms are extended with your elbows bent. Keeping both elbows bent, and the rest of your body still, slowly circle the kettlebell around your head to the left, keeping the weight at eye level. That’s one rep. Complete 15, then repeat on the other side.
Kettlebell Swing
How to: Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Push your hips back, bending your knees slightly, and start with the weight between your legs, about a foot in front of your body. Squeeze your glutes and thrust your hips forward to swing the weight to shoulder height, keeping your arms straight and core tight. Reverse the movement, bringing the kettlebell between your legs. That’s one rep.
Kneeling Thrust to Press
How to: Start by sitting on your shins, with a kettlebell in each hand. Hold the weights just above your shoulders, palms facing each other. Press your hips forward and rise up to your knees—at the same time, press the kettlebells overhead until they’re close together at the top but not touching. Lower back down to start. That’s one rep.
Seated Overhead Press
How to: Grab a kettlebell in each hand and sit on the ground with your feet crossed in front of you. Hold the weights just above your shoulders, palms facing each other. With the elbows pointed slightly forward instead of straight out to the sides, press the kettlebells up until they’re close together at the top but not touching. Rotate your arms so that your palms face forward. Hold for one second, then lower back to start. That’s one rep.
Single-Arm Overhead Press
How to: Hold a kettlebell in your right hand at shoulder height, elbow close to your body, feet hip-width apart, and knees slightly bent. Keeping your core tight and back flat, press the weight overhead until your arm is straight. Pause, then slowly lower back to start. That’s one rep. Complete 15, then repeat on the other side.
Single-Leg Romanian Deadlift
How to: Stand on your left leg with a kettlebell in each hand. Keep your left leg slightly bent. Lean forward, extending right leg straight behind you until your torso is parallel to the floor and your weights are almost touching the ground. Drive into your left heel to return to the standing position. That’s one rep. Complete 15, then repeat on the other side.(Use these tips to nail your single-leg deadlift form.)
Single-Leg Row
How to: Stand on your left leg with a kettlebell in each hand. Keep your left leg slightly bent. Lean forward, extending right leg straight behind you until your torso is parallel to the floor and your weights are almost touching the ground. Squeeze your shoulder blades pulling your elbow up. Your elbows should brush past your ribcage before lowering back down. That’s one rep. Complete 15, then repeat on the other side.
Squat To Overhead Press
How to: Start in a standing position with feet slightly wider than hip-distance apart. Hold a kettlebell in each hand at shoulder height, elbows close to your body. Lower your body down into a squat. Then, keeping your core tight and back flat, straighten your legs and press the weight overhead until your arms are straight, rotating your palms to face forward. That’s one rep.
Supported Bent-Over Row
How to: Place your right forearm on a box or bench, step your feet back, and bend your knees slightly until you find a comfortable flat back position. Holding a kettlebell in your left hand, keep your shoulders level, and squeeze your left shoulder blade, pulling the left elbow up. The elbow should brush past your ribcage before lowering back down. That’s one rep. Complete 15, then repeat on the other side.
Turkish Get-Up
How to: Lie face up with your left leg straight, and right leg bent. Hold a kettlebell in your right hand with your arm bent. Raise the weight up above your chest, keeping your gaze on it, and arm straight but not locked at the elbow. Roll up through your spine until you’re supported on your forearm and your upper body is off the mat. Then, press through your left hand (like you’re smashing a bug), and bring your hips up. Sweep your left leg back and behind you until you’re kneeling with both knees at 90 degrees. Push through your feet to stand. Complete this entire sequence in reverse, ending on the ground in your starting position. (For this move, only complete once in a set.)
Windmill
How to: Hold a kettlebell in your right hand and stand with your feet slightly wider than hip-width apart. Press the kettlebell overhead. Rotate your chest to the right to look up at the kettlebell as you try to touch your left foot with your left hand, pushing your hips back to the right corner of the room. Pause, then return to start, keeping your left arm extended. That’s one rep.
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