Kettlebell Workout of the Week: Full Body Workout

KB WoW

This week’s workout of the week is a kettlebell full body workout. If you are running short on time this workout will give you a complete workout in a short time. There are 5 exercises, each consisting of 10 reps and you will perform 3 rounds. As with every workout concentrate on your form for each movement.

 

The Workout

Complete 3 Rounds of the following circuit

10 Single-Arm Kettlebell Swings (each arm)

10 Kettlebell Squats

10 Around the Worlds (each Direction)

10 Figure-8s

10 Kettlebell Thrusters (single or double KB)

 

How to Perform this Kettlebell Workout

The set up for this kettlebell workout is pretty simple, you will need one or more kettlebells. Since this is not a timed workout you really don’t need anything else. You can do this workout with one weight, but you may find you need to change weights for some of the moves. You may want to try weights for each movement before actually starting the circuits.

The first movement is a single-arm swing, so you will actually perform this move twice per round, once with each arm.  Make sure you are hinging at your hips. Don’t simply swing with your shoulders.

The next movement is a KB Squat, you can actually do any version you want for this, goblet squat, Sumo squat, or double front rack squat. Whichever you choose, make sure you use a weight that will challenge through the 10 reps.

We will move on to Around the worlds. This was a new movement for me and when you watch the video below it will seem simple; the key is to engage your core and not swing your body as you swing the kettlebell around you.

Next are Figure-8s, again we are hinging at the hips and driving the kettlebell back to the starting position. Keep your back as flat/straight as you can, try not to arch it.

The final movement is the kettlebell thruster. Like with the squat, you have options here. You can do a single kettlebell or double, choose whichever you feel comfortable with and use a weight that will be a challenge.

 

See the video below for demonstration of the exercises.

With all workouts you should focus on proper form and full range of motion to avoid injury.

Demonstration Video

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