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Try This 10 Minute Single Kettlebell Workout

Build Muscle & Lose Fat Fast

By LA Muscle on 24.10.2019 04:26 pm

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If you’re looking for something different or just have limited time and equipment, then kettlebell workouts are just what you need. This workout requires just one kettlebell but some of the exercises can be done with two, but we’ll save that for another time. The chosen exercises utilise every major muscle group and use full range of motion so it’s a very practical and full body workout.

All exercises are 12 reps and 3 sets each. Ideally you should do one set of them each with a short rest at the end of each round, but you can do 3 sets of one exercise before moving on to the next one if you prefer that. So long as all of them get done!

SKI JUMP OVER KETTLEBELL

This is a great exercise to start off with as it will really get your heart rate and muscles going. Drop the kettlebell and stand to the side. With feet shoulder-width apart, sink into a half-squat. Jump up and over the weight. Jump side to side for one rep and go for a total of 12.

SUMO DEADLIFT HIGH PULL

Set up with your feet wider than your shoulders, knees bent and your back flat. Contract your glutes to stand up and lift the weight. In one fluid movement, lift the weight close to your chest until it reaches chin height. Drop back down to the start and repeat.

AMERICAN KETTLEBELL SWING

Hold the weight in both hands between your legs. Hinge forward at the hips, then contract your glutes to swing the weight overhead. Return and repeat in a fluid swing.

FORWARD BACK RACK LUNGE

Choose one side and hold the kettlebell in a rack position on one side. Starting by standing in a neutral position, lunge forward on the same side as the kettlebell. Return back to neutral position and without putting your foot down, lunge back behind you before returning to neutral position. Do 6 reps on each side to count as one set.

ONE ARM KETTLEBELL PRESS

Starting by standing in a neutral position and hold the kettlebell in a rack position on one side. Raise the kettlebell up to the sky and back down to the start position for 1 rep. Do 12 on both sides to count as one set of 12 reps.

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