It’s Workout Wednesday, and I’m back with another full-body workout! This is a 15-minute kettlebell workout and it’s slightly more advanced than my usual workouts.
I was just really feeling these moves the other day and I wanted to record in case anyone else is looking to shake things up a bit.
If any of these moves are too advanced for you, don’t worry. I’ve included beginner modifications for every exercise.
You can also stick tot he modifications if you don’t have a kettlebell handy.
In case you’re wondering, you can do most of these moves with a dumbbell instead of a kettlebell. The only exception is the kettlebell snatch, for obvious reasons.
Here are the moves:
Kettlebell Snatch to Overhead Squat
Kettlebell snatches are pretty complicated, and I’m still getting the hang of them myself. I recommend checking out this video for a more in-depth tutorial.
One trick that’s helped me with this exercise is really focusing on punching my hand through the kettlebell when the time comes to flip it. This helps me keep my wrist straight and minimizes the impact of the kettlebell hitting my wrist.
I only recommend doing the overhead squat with weight if you have good shoulder mobility. Don’t hurt yourself trying to do this exercise.
If your shoulder mobility is lacking, start by checking out this post for some mobility drills. Then, during this workout, stick to a bodyweight overhead squat instead.
Single-Arm Racked Reverse Lunge
Be sure your wrist stays straight in the racked position. Don’t let it flop backward.
When you’re doing the reverse lunge, keep your core braced and make sure your torso stays perpendicular to the floor.
If you have a hard time staying upright and feel like you’re wobbling around a lot, ditch the weight and just do bodyweight reverse lunges instead.
Roll Up with Z-Press
This is definitely a challenging exercise — that’s why you’re only doing three per side.
Make sure your heels stay on the ground during the roll up and avoid using the momentum from your non-working arm to help you get up. Keep it all in the core.
If this is too challenging, separate the exercise into two parts. Do the roll-ups first, then do the Z-presses on their own. Or, get rid of the weight and just do the roll-ups.
This is an anti-rotation exercise similar to a renegade row. Keep your hips even and limit side-to-side rocking as much as you can. If you don’t have a kettlebell, you can do plank shoulder taps or just hold a plank for 30 seconds instead. You could also do the pull-throughs on your knees to make this exercise a bit easier.
Full-Body Kettlebell Workout Video
Here’s a video if you need more help figuring out these moves or just want to see them in action!
There you have it! A quick, yet highly effective full-body kettlebell workout. Let me know if you try this one out!