If you’ve got 20 minutes, grab a 10 pound kettlebell and get a total body workout. Do this workout 3 times a week for 30 days and tell Fiteeza about your results. We’d love to hear from you!
Perform each exercise in sequence working up to three circuits:
Warm up: Stair running, Jumping Jacks or Jump Rope for 1 minute
#1 Halo’s – Place feet in lunge position, grab the kettlebell and raise arms above your head. Sink into the lunge and circle the kettlebell above your head in a clockwise direction, keeping your abs contracted. Switch lead legs in the lunge and repeat circling the kettlebell in a counter-clockwise direction. 10-15 reps. ea. side
#2 Lateral Lunge with Bicep Curl – Stand with feet wide apart, kettlebell in right hand, elbow tucked in toward ribs. Bend right knee to 90 degrees as you lower the kettlebell toward the ground. Then, press back up to standing as you curl kettlebell up to chest. Repeat 10 times and switch to the left for 10 more reps on that side.
#3 Single Leg, Romanian Deadlift with a Row – Get into a lunge stance with the Left foot in front, kettlebell in left hand. Hinge forward and either leave right foot on the ground or raise right leg behind you, extend kettlebell to floor and keeping elbow near the ribs, raise and lower 10-15 times. Repeat on right.
#4 Squat with Overhead Press – Hold kettlebell in right hand, elbow bent, with the weight resting on wrist, feet are a little wider than hip distance apart. Squat weight into heels and as you rise back to standing, raise kettlebell overhead. Repeat 10-12 times each leg
#5 Sumo Squat Curls – Place feet wide apart and hold kettlebell with both hands at chest level. Squat down, moving tailbone straight down to the floor and lower kettlebell toward floor. As you come back up to standing raise kettlebell back to chest. Repeat 10 times and then hold sumo squat position while you raise and lower kettlebell 10 more times.
#6 Kettlebell swing – Stand with feet a little wider than hip distance gripping kettlebell with both hands. Bend at the hips allowing kettlebell to lower between legs then straighten to standing by thrusting at the hips and swing kettlebell to shoulder height. Repeat 20-30 times.
#7 Tricep Press – Standing in a lunge position, left foot in front, hold kettlebell above head with handle pointed to floor, elbows by your ears. Sink into standing lunge and hold while raising/lowering kettlebell 10 times, keep elbows by your ears. Repeat on right side.
1 minute Stair Running, Jumping Jacks or Jump Rope
Repeat the circuit two more times. As a cool down, stretch for 2-3 minutes. Great job!