Full Body Toning Kettlebell Workout
Check out this awesome full body kettlebell workout, with @natural.chlo!
Kettlebell Side Plank
Begin in a side plank position with the left elbow or hand beneath the left shoulder and the legs straight in line with the body. Depending on level of fitness, you may choose to stay on elbow. Holding the kettlebell in top arm hand, extend up so the kettlebell is pointing toward the ceiling.
Now, lift up and hold the plank while maintaining neutral alignment of the spine and preventing forward/backward rotation of the torso. Focus on keeping the body and top arm still throughout. Hold for 30 seconds and then repeat on the other side for three sets.
Hold two kettlebells by their handles, so the weight is resting on your shoulder. Slightly bend your knees and squat down, keeping your legs in line with your shoulders. Drive through your legs and straighten them, extending your arms as you do so to raise the kettlebells above your head. Squat down and repeat for 30 seconds for three sets.
Front Rack Kettlebell Reverse Lunges
Standing tall, raise kettlebells to be sitting near shoulders/neck with elbows raised. Set your feet at a stance closer than shoulder width, with your feet pointing forward. Step back into a reverse lunge with your knee almost touching the ground, use back leg to push back up into standing position and repeat on other leg for 30 seconds and three rounds. Core should be tight and engaged throughout exercise.
Half Kneeling Seasaw Shoulder Press
Get into a half kneeling position (one knee on ground) and bring the kettlebells up to shoulder height. Take one of the kettlebells and overhead press it, then return it back down to the starting position. On the return down immediately press the other kettlebell overhead creating a constant flow of movement. Repeat this exercise for 30 seconds and three rounds.
Standing in shoulder width stance with your knees slightly bent, holding your kettlebells just above your front foot. Lean forward with your back straight and head up. Pull the kettlebells to the side of your torso, making sure that your elbow is tucked close to your side. Pause, and lower the kettlebell to the starting position.
Kettlebell Push Ups
Place the kettlebells down on the mat. Come into a plank position with your hands holding onto the kettlebell. Bend your arms to lower yourself down towards the ground in a push-up. Push back up to the plank position and repeat for 20 - 30 seconds for three rounds.
Be sure to keep your core engaged the entire movement and avoid letting your back arch. If this happens, try this exercise on your knees.
Kettlebell Toe Touch Crunch
Laying down with legs pointing up towards ceiling, hold your kettle bell in your hands and use your core to push the kettlebell up towards toes. Lift your head and shoulder off the ground while lifting your pelvis slightly off ground so your toes move toward your fingers. If your neck tires with this one, pop the kettlebell down and place your hands behind your head instead. Continue for 30 seconds and three rounds.