Full-body kettlebell workout! This will be structured into four exercises, and we’re going to go through reps for each of them. We will cycle through them four times, so you can bet this is going to be an intense upper-body and lower-body workout.
Starting off with explosive deadlifts, moving on to lunges, and then some upper-body workouts. For this 20-minute full-body workout, you’ll need two kettlebells.
Exercise #1: Deadlifts
We’re going for eight solid reps. Go as high as you can and as explosive as possible, getting through that triple extension from your ankles, knees, and hips.
Exercise #2: Alternating lunges
Lunge back with your right leg, then stand up and bring that same leg up. Then switch to your left leg and from there try to hit anywhere from six to ten reps per leg. Try to avoid any external rotation, keeping control at all times.
Exercise #3: Upper body press
Adopt a staggered position by folding your torso over your knees, and holding the kettlebell either by the handles or by the horns to make it a bit more challenging. Tuck your arms back and press, then come back down. Aim for ten reps.
Exercise #4: Curls
For this exercise, try to have a loose enough grip so that the kettlebell rests nicely in your hand and will rotate as you go up. Squeeze at the top. Try to get to ten reps.
You should rest for about twenty seconds between each exercise until you’ve completed each of them four times. You can add more weight if it seems easy, or do more reps until you find the challenge level that better adjusts to your needs.
Brett has over 13 years of professional experience and has delivered over 16,900 PT sessions. He has mainly dealt with general population clients, helping them to reach a diverse range of health, fitness and wellness goals. Since qualifying, Brett has completed many continued professional development courses including sports massage therapy and body composition expertise, all of which have improved his overall coaching abilities. On top of formal courses, as a weekly priority, Brett also sets aside time to study at least 4-5 hours per week.