a day ago
Forget the gym — this 15-minute kettlebell workout strengthens your abs and entire body with 3 just moves
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Three moves, 15 minutes and one kettlebell are all you need to torch your entire body, including your abs. That's only a quarter of your lunch break used up. During the long working week, I like to stand up and move around away from my desk to avoid the effects of prolonged sitting. That might mean quickly walking my dog around the block or rolling out my yoga mat and having a gentle stretch.
I'm lucky enough to own some of the best kettlebells for weightlifting at home, so sometimes, if I'm feeling energized, I might start creating some kettlebell workouts instead. This routine is the perfect way to fire up muscles all over your body, build strength and endurance, and torch your core muscles. It's a sweaty one, so prepare for a lot of heat in just 15 minutes.
What is the 15-minute kettlebell workout?
Before you do anything, ensure you choose a medium-heavy kettlebell. By that, I mean you can perform 10 reps, but the last three require a real push. Another way to look at it is working around 60-70% of the total amount you can lift for each move.
Next, your kettlebell should be grippy. If it's not, I strongly recommend some grip gloves or chalk — things are about to get sweaty. Ready? Check out the moves and workout below.
1. Kettlebell goblet squats (eccentric)
Goblet squats hit the quads where it hurts, and you can even elevate your heels on weight plates to work them harder. During goblet squats, I like to load eccentrically, which is a fitness-y word for slowing down the tempo as you lower into the squat. Count for three or four seconds as you squat down, then press upward for just one second.
Hold your kettlebell to your chest using both hands, then follow the steps below:
Stand with your feet hip or shoulder-width distance apart
Engage your core muscles
Bend your knees and sit into a squat like you would sit in a chair behind you, sending your hips backward
Pause at the bottom of the squat when your thighs are at least parallel to the floor
Drive up through your feet to stand and fully extend your hips and knees
Throughout, focus on keeping your chest raised and back straight without hunching over.
2. Kettlebell single-arm clean and press
Single-arm clean and presses target the upper body and core, but I still recommend driving the movement primarily from your core muscles and legs to generate power. That means your arm isn't doing all the work to pull the weight into the clean, and you have a strong base to press from.
Choose a weight you can press overhead, then follow these steps:
Start with your feet hip-width apart, holding a kettlebell in one hand between your feet
Keep a neutral spine with your chest up and shoulders slightly in front of the kettlebell
Drive through your heels and extend your knees and hips, pulling the kettlebell along the body
Once the kettlebell reaches hip level, explosively extend your hips, knees and ankles
Shrug your shoulder and keep your elbow close, then rotate your hand around the kettlebell and bring your elbow forward into the front rack position to catch the kettlebell
Fully stand. That's one rep, so repeat on the other side.
3. Kettlebell farmer's walk
If you want to build core stability, balance, coordination and full-body strength, the farmer's walk is the exercise to add to your strength routine. Work one side of the body at a time to enforce proper posture, and stand tall throughout.
The farmer's walk combines isometric and isotonic exercise, so some muscles (like your shoulders and core) hold tension without moving, while others (your legs) move through isotonic contraction. Here's how to do it safely:
Stand with your feet hip-width apart, holding a kettlebell in one hand with a firm grip, thumb wrapped
Brace your core and pull your shoulders back and down
Stand tall without arching your lower back, then begin walking with the weights while maintaining your posture
Walk for a distance, then switch arms.
What is the workout?
I said you only need 15 minutes, and I mean it. When you feel comfortable with each exercise, set a 15-minute timer.
Complete 2 goblet squats and 4 single-arm clean and presses (2 reps per arm), then move straight into a 100-meter kettlebell farmer's walk, switching arms halfway. Repeat, but this time, for 4 goblet squats and 8 single-arm clean and presses (4 per side), then repeat the 100-meter walk. Continue until your timer runs out.
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