The full-body beginners kettle bell workout you can do ANYWHERE (quarantine)

HIT ALL THE MAJOR MUSCLES AND TORCH CALORIES WITH THIS FULL BODY WORKOUT IN 30MINS WITH JUST A KETTLE BELL.

Kettle bells are an awesome tool as you can easily hit all the major muscle groups in a short session and once you get proficient at them you can flow from one exercise to another very efficiently. Which in turn means you can build strength, muscle and endurance. Qué bueno! Furthermore they don’t take up a lot of space and you can find them in most gyms nowadays.

WHY IT WORKS?

This is a very efficient way of training as you can get in a lot of work in 30mins and each week you can set new targets so that you can progressively overload your muscles which (along with sound nutrition) is the key to building lean physique. You can work all the muscles in your body in 30mins which means you build your entire physique which you can’t if you just do indoor cycling for example (it mostly works your thighs). In this workout each exercise moves from an upper body to a lower body exercise which gives each muscle time to recover and also challenges your aerobic system too as the heart has to pump blood from the legs then to the upper body then back again etc.

DIRECTIONS

Do this 3-5 times a week.

Time - 30mins

How to do it? After warming up. Go from each exercise to next one taking no more than 30s rest between each exercise. Rest for 2mins at the end of the circuit. Repeat 3 times. You can make it harder simply by using a heavier kettle bell or by adding more reps each week to each exercise.

Sequence - See below for videos on how to do each exercise

1. Goblet squat - 8-20 reps

2. Bent over row - 8-20 reps (on each arm)

3. Swings - 10-25 reps

4. Push ups - 6-15 reps (on incline if you can’t do full push ups)

5. Reverse lunges 8-15 reps (on each leg)