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Here’s how to level up your fitness routine with kettlebells

Kettlebells are a great way to add variety and challenge to your fitness routine. They are convenient and easy to use, making them an ideal choice for those who are looking to step up their workout game. Kettlebell workouts are incredibly effective and offer a range of benefits, including improved strength, balance, coordination and endurance. These exercises are also ideal for those who want to focus on their core and build overall body strength. Kettlebell exercises can be tailored to suit any skill level, so whether you’re a beginner or a seasoned athlete, you’ll be able to reap the benefits of incorporating kettlebell workouts into your fitness routine.

If you want to try kettlebell workouts at home, here’s a great 7-day plan that will target your whole body. Remember to warm up before starting your workout, and to listen to your body and take breaks as needed. You may want to start with lower numbers of repetitions/or weight and gradually increase as you get more comfortable and strong. Enjoy your workout!

Day 1:

  • Warm up with 5-10 minutes of light cardio (e.g. jogging in place, jumping jacks)
  • Complete 3 sets of the following exercises, resting for 30 seconds between sets:
    • Kettlebell swings (15 reps)
    • Goblet squats (12 reps)
    • Push ups (10 reps)
    • Kettlebell rows (10 reps per side)
    • Plank (hold for 30 seconds)

Day 2:

  • Warm up with 5-10 minutes of light cardio
  • Complete 3 sets of the following exercises, resting for 30 seconds between sets:
    • Kettlebell sumo squats (12 reps)
    • Lunges (10 reps per side)
    • Kettlebell bench press (10 reps)
    • Russian twists (15 reps per side)
    • Side plank (hold for 30 seconds per side)

Day 3:

  • Warm up with 5-10 minutes of light cardio
  • Complete a kettlebell circuit, performing each exercise for 1 minute with no rest between exercises. Rest for 1 minute after completing the circuit, and repeat for a total of 3 rounds:
    • Kettlebell swings
    • Kettlebell goblet squats
    • Kettlebell lunges
    • Kettlebell rows
    • Plank

Day 4:

  • Rest day or optional active recovery (e.g. yoga, stretching, light walk)

Day 5:

  • Warm up with 5-10 minutes of light cardio
  • Complete 3 sets of the following exercises, resting for 30 seconds between sets:
    • Kettlebell deadlifts (12 reps)
    • Kettlebell push press (10 reps per side)
    • Burpees (10 reps)
    • Kettlebell bent over rows (10 reps per side)
    • Side plank (hold for 30 seconds per side)

Day 6:

  • Warm up with 5-10 minutes of light cardio
  • Complete 3 sets of the following exercises, resting for 30 seconds between sets:
    • Kettlebell sumo deadlift high pulls (12 reps)
    • Kettlebell squats (12 reps)
    • Kettlebell chest press (10 reps)
    • Russian twists (15 reps per side)
    • Plank (hold for 30 seconds)

Day 7:

  • Warm up with 5-10 minutes of light cardio
  • Complete a kettlebell AMRAP (as many rounds as possible) in 20 minutes, resting for 30 seconds between rounds:
    • 5 kettlebell swings
    • 5 kettlebell goblet squats
    • 5 kettlebell lunges (per side)
    • 5 push ups

Conclusion

In such a fast-paced world, having the ability to grab one piece of equipment and be able to perform a total body conditioning workout is game changer. Kettlebells are a home gym staple for a reason, and will provide you with extremely effective results in a short period of time.


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