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A Flexibility and Core Workout using kettlebells

by shedboy71

Warm-Up:

The Plank:

Hold for 20 seconds to engage the core. 2 sets.

Hip Flexor Stretch:

Perform the stretch to prepare the hip flexors. 2 sets each side.

Main Set:

Snatch:

From a swing, bring the kettlebell directly overhead in one motion. 3 sets of 6 reps per side.

Clean:

Pull the kettlebell to your shoulder, flipping your wrist to catch it softly. 3 sets of 8 reps per side.

Suitcase Carry:

Hold a kettlebell like a suitcase and walk. Focuses on oblique stability. 3 sets of 1 minute per side.

Goblet Squat:

To improve hip mobility and lower body strength. 3 sets of 10 reps.

Cooldown:

Farmers Walk: This helps in recovering while working on grip and shoulder stability. 2 rounds of 30 seconds.

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A kettlebell workout for strength

by shedboy71

Try this kettlebell routine which is designed to increase your strength

Warm-Up:

Hip Flexor Stretch:

Kneel on one knee, push your hips forward, hold for 20-30 seconds each side.

Goblet Squat:

Hold the kettlebell by the horns close to your chest, squat down keeping your back straight, stand back up. 2 sets of 8 reps.

Main Set:

Turkish Getup:

Start lying down with the kettlebell above you, stand up while keeping the kettlebell overhead. 3 sets of 3 reps per side.

Double Kettlebell Front Squat:

Hold two kettlebells at your shoulders, perform a squat. 3 sets of 6 reps.

Single Arm Deadlift:

One kettlebell in one hand, perform a deadlift. 3 sets of 8 reps per side.

Press:

Press the kettlebell overhead from the shoulder. 3 sets of 6 reps per side.

Cooldown:

Farmers Walk:

Hold a kettlebell in each hand and walk a set distance or for a time. 2 rounds of 30 seconds.

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