Today’s my rest day and..
I’M SO BORED I CAN BARELY STAND IT.
Seriously guys, I’m all about giving my muscles a day to recover and for me to just recoup. It’s totally important. But for me, my dislike for rest day is right up there with stretching: I would rather not. And yet, here I am reluctantly doing nice things for my body.
Weight room withdrawals.
But okay, on to the real reason you’re reading this post: this super awesome full body kettle bell workout that is absolutely killer. I remember taking these pictures for the diagram and I was majorly sweating at the end of it.
The benefits of using kettle bells in your workouts are endless.
- It provides full body conditioning because the body learns to work as one synergistic unit linked strongly together.
- Kettle bells produces quicker results with less time spent in the gym because this type of training involves multiple muscle groups and energy systems at once.
- It increases resistance to injury
- Provides the ability to work aerobically and anaerobically at the same time.
- Helps improve your mobility and range of motion.
- Increases your strength without increasing your muscle size, meaning you won’t get bulky.
- Burns major calories.
So much stuff! I love the fact that kettle bells don’t produce bulky muscle mostly. I’ve been approached by so many women who are afraid of weight lifting because they’re afraid to get bigger and bulkier, but kettle bells provide the opposite effect.
Ooookay, let me stop glorifying the kettle bell and why don’t you just do the workout.
Perform this workout in a circuit style for 5 sets! Remember that a circuit means you perform one set of each exercise for the recommended number of reps before moving to the next exercise.
Good luck & have fun, fit babes!
Full Body Kettle Bell Workout
Pike Sit Up
- Lie flat on the ground, keeping your legs straight on the floor in front of you. Hold the kettle bell by the bell over your chest.
- Contract your abs to pull yourself into a sitting position, keeping the kettle bell in front of your chest.
- Continue bringing your torso towards your legs and reach for your toes with the kettle bell.
- Reverse the motion to return to the starting position.
- Stand with you feet slightly wider than shoulder width apart and your feet turned out. Hold the kettle bell with both hands.
- Squat down by keeping your glutes pushed back, sort of like you’re sitting in a chair. Make sure to keep your chest up and shoulders back while holding the kettle bell.
- Push through your heels and contract your glutes to stand back up and repeat.
- Place the kettle bell in one of your hands and put your non-lifting hand on your waist.
- Stand in an upright position, with your chest up and shoulders back. Have the kettle bell by your side with your palms facing your body. This is the starting position.
- While keeping your upper body still, lift the kettle bell to your side to shoulder height. Your arm should be parallel to the floor.
- Allow the kettle bell to return to starting position slowly, resisting the weight on the way down.
- Repeat the movement on both arms.
Single Arm Row
- Hold the kettle bell in one hand. Slightly bend your knees and lean your torso forward.
- Pull the kettle bell towards your stomach, retracting your shoulder blade and flexing the elbow. It is important to keep your back straight.
- Lower the kettle bell back towards the ground and repeat the motion.
Single Leg Dead Lift
- Hold a kettle bell by the handle in one hand. Stand on one leg, on the opposite side that you hold the kettle bell.
- Keep the knee just slightly bent as you perform a stiff legged dead lift. Bend at the hip and extend your free leg behind you.
- Continue lowering the kettle bell towards the ground until you feel a nice stretch in the back of you standing leg. Hold the position for 2 seconds before you return to start.
- Sit down with you knees bent and your heels slightly resting on the ground. Grab the kettle bell by the bell and hold it about 3 or 4 inches away from your torso.
- Lean back at a slight angle as you rotate the kettle bell from one side of your body to the other, keeping your head aligned with the kettle bell at all times.
You better be sweating by now!
I think kettle bells are so cool because there are so many exercises you can do with them. These are only a few! It’s important to incorporate different kinds of movements and equipment into your workout because you never want you body to adapt to your workout regimen. That’s when we start hitting plateaus in our health and fitness.
So give this a try and do something different on your full body day!
What kinds of workouts to y’all want to see? Comment below or contact me because I love having new ideas!
Well, off to enjoy my rest day aka a lot of sleeping/eating/watching netflix/annoying the crap outta my cats. Talk soon!
All photos by Riley Mahoney