Kettlebell Workouts

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    You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment

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    Kettlebells were made for so much more than swinging! Case in point: This full body kettlebell workout uses just one ‘bell to tone your whole body. You can do four rounds for a 20-minute workout or six rounds for a 30-minute workout.READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A TrainerKettlebell vs Dumbbell: What’s The Difference?So what’s the difference between a kettlebell and a dumbbell? Aside from the obvious – they look nothing alike – a kettlebell’s centre of gravity is off centre. So when you use it, your body is making micro-corrections to keep the weight stable. You might not even notice them, but they’re strengthening your stabiliser muscles, which help in all exercises and daily life.The handles of a kettlebell are typically thicker than those of a dumbbell so you’re building grip strength. And the kettlebell is easier to manoeuvre, making it good for dynamic movements, like snatches and swings.Dumbbells, on the other hand, come into their own for more traditional, basic strength moves. It’s a lot easier to go heavy with dumbbells than with a kettlebell.READ MORE: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss3 Kettlebells To BuyTrojan 8Kg Kettlebell

    Mr Price Sport 6KG Kettlebell

    Mr Price Sport 3KG Kettlebell

    Your Full Body Kettlebell WorkoutThis workout, by Men’s Health cover guy Johry Batt uses just a kettlebell and your own body weight. And while there is a swing involved, that’s definitely not all you’ll be doing!One Round = 5 Min Per Round (Do 4-6 Rounds)Minute 1: Kettlebell Swing

    Minute 2: Single-Arm Kettlebell Swing (Right)

    Minute 3: Single-Arm Kettlebell Swing (Left)

    Minute 4: Kettlebell High Pull

    Minute 5: Russian Twist (15 per side = 30 in total)For this workout, you’ll need: A kettlebell; a timerIf your timer has intervals, set it for one-minute intervals. If it doesn’t, just make sure it displays seconds and keep your eye on it.Do the moves in order, starting each move at the start of a fresh minute, and do 10 to 15 reps.

    Rest for the remainder of that minute.

    When the next minute starts, do 10 to 15 reps of the next move.

    Once you’ve done all moves, take a breather, then go again.Do four rounds for a 20-minute workout. Or six rounds for a 30-minute workout.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutKettlebell SwingHow To:Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both hands, arms straight.

    With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.

    Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.

    Allow the kettlebell to swing back down through your legs. That’s 1 rep. Do 10 to 15 reps.Single-Arm Kettlebell SquatHow To:Stand with feet hip-width apart, then jump three times to find squat stance.

    Bend your knees until you’re in a natural squatting position and grab the kettlebell on top of handle so it lands vertically on the forearm. Keep the elbow by the ribcage and maintain slight wrist flexion so your knuckles are up.

    With toes pointing straight ahead, allow knees to soften and drive forward as you drop. Hold for 1 second at the bottom. 

    Then, press feet into floor, return to standing. 

    Reverse movement to return to starting position. That’s 1 rep. Do 10 to 15 reps.Kettlebell High PullHow To:Start with your feet slightly more than shoulder-width apart with the kettlebell on the floor between your feet.

    With your spine in a neutral position, bend your knees and lower into a squat position.

    Using both hands, pick up the kettlebell and push through your heels. Engage your core as you move back up to your original standing position, pulling the kettlebell to hip level as you go.

    Raise the kettlebell until the handle reaches chin level, pointing your elbows up in the process. Lower the kettlebell back to your waist and get back into your squat stance. That’s 1 rep. Do 10 to 15 reps.Russian TwistHow To:Sit on the ground with your knees bent and your feet flat on the floor.

    Lean back slightly and lift your feet off the ground a few centimetres, balancing on your butt.

    Hold a kettlebell at your chest and rotate your torso to one side, tapping the weight on the ground next to your hip before twisting to the other side. That’s 1 rep. Do 15 reps per side (30 in total).Watch Men’s Health Cover Guy Johry Batt Demo The Moves… [embedded content]Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Try These Exercises To Build A Stronger, Bigger Butt

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      From your Kim Kardashians to your Meg The Stallions, everyone wants a firmer and bigger butt. And while you’ll definitely tone up on the trails or hitting the treadmill, you’ll need to add some muscle (and weights) to really build a toned toosh. Here, build a strong backside with this bigger butt workout – you’ll be dying to show yours off.
      Build A Bigger Butt Workout
      Time: 30 minutes
      Equipment: Mat
      Good for: Butt
      Instructions: Choose two bilateral (both legs) exercises and two unilateral (single leg) exercises and pair them together for one workout. Complete four sets of five reps with heavier weights for the bilateral exercises, and complete four sets of 10 reps with lighter weights for the unilateral exercises. Once you’ve completed all sets of one move, continue to the next.

      Dumbbell Deadlift

      How to: Holding two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you hinge at the waist and lower the dumbbells toward the floor. Squeeze your glutes to return to standing. That’s one rep. Complete four sets of five reps.

      Goblet Squat

      How to: Stand with your feet shoulder-width apart and hold a weight in front of your chest, elbows pointing toward the floor. Sit back and bend your knees to lower into a squat. Push yourself back to start. That’s one rep. Complete four sets of five reps.
      Bulgarian Split Squat

      How to: Stand about two feet in front of a step; extend your right leg back and place the top of your foot on the step. (Optional: Hold a dumbbell in each hand.) That’s your starting position. Bend your knees to lower your body as far as you can (or until your knee gently taps the ground), keeping your shoulders back, chest up, and hips facing forward. Pause, then press through your left heel to return to start. That’s one rep. Complete four sets of 10 reps on each side.

      Stability Ball Hamstring Rollout

      How to: Lie on your back with your knees bent, feet on top of a stability ball. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Lift your left leg straight up into the air. Hold the position as you straighten your right leg. Then, engage your hamstrings, bend your right knee, and bring your foot toward your butt. That’s one rep. Complete four sets of 10 reps on each side.

      Weighted Lateral Lunge

      How to: Holding a pair of kettlebells cleaned at your chest, stand up straight with your feet hip-width apart. Take a large step to the left, sit your hips back, and lower down until your left knee is nearly parallel with the floor. Your right leg should be straight. Return to start. That’s one rep. Complete four sets of 10 reps on each side.
      Weighted Fire Hydrant

      How to: Get on all fours on top of your mat. Tuck a two to six kilo dumbbell in the crease of your right knee. Keeping that leg bent at 90 degrees, lift it out to the side, stopping at hip height. Return to start. That’s one rep. Complete four sets of 10 reps on each side.

      Weighted Donkey Kick

      How to: Get on all fours on top of your mat. Tuck a two to six kilo dumbbell in the crease of your right leg. Keep that leg bent at 90 degrees as you lift it behind you until your knee is in line with your hip, foot flexed. Reverse the movement to return to start. That’s one rep. Complete four sets of 10 reps on each side.
      Walking Lateral Lunge

      How to: Stand up straight, with your feet together. Hold a kettlebell in your right hand, and raise your left hand so it’s parallel to the ground, and in a fist. Lift your left foot and take a big step to the left. Sit your hips back, and lower down until your dumbbell nearly touches the ground. Switch hands, and repeat on the other side. That’s one rep. Complete four sets of 10 reps on each side.
      Front Racked Reverse Deficit Lunge

      How to: Stand up straight on small riser, step, or box with a set of kettlebells cleaned in front of your chest. Lift your right knee up to hip height in front of your body, then bring it behind you until the ball of your foot reaches the ground. Slowly lower down until both knees form 90 degree angles. Return to your knee-lifted position. That’s one rep. Complete four sets of 10 reps on each side.
      Weighted Hip Thrust

      How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Hold a dumbbell in both hands and rest it on top of your pelvis. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep. Complete four sets of five reps.
      1.5 Stance Deadlift

      How to: Hold a kettlebell in front of your thighs with both palms facing toward your body. Stagger your legs, stepping your right foot back and your left foot forward. Your right heel should be off the ground. Push your hips back as you hinge forward, lowering the kettlebell while keeping it close to your legs. Once your hips reach 90 degrees, return to start. That’s one rep. Complete four sets of 10 reps on each side.

      Cossak Squat With Overhead Press

      How to: Begin by standing up straight, with your feet slightly wider than shoulder-width apart, and a kettlebell in each hand. Rack the kettlebells in front of your chest, and then raise your right arm straight into the air. Lift your left foot and take a large step to the left, then sit your hips back and lower down until your thighs are nearly parallel to the ground. Straighten your left leg and rise back up. That’s one rep. Complete four sets of 10 reps on each side. More