Welcome back to another Workout Wednesday post! I have another full-body kettlebell home workout coming your way today.
This workout is easy to adapt to any skill level. If you’re more advanced, increase the weight to add more resistance. If you’re a beginner, omit the kettlebell and just focus on using your own bodyweight with good form.
I love workouts like this that only require one piece of equipment (or no equipment at all) and don’t take very long to complete (I think I spent about 15 minutes doing this workout from start to finish). They have a low barrier to entry since they don’t require tons of equipment, and they’re about as close to excuse-proof as possible.
If you think you don’t have time to exercise or can’t afford a gym membership, I promise you that you can still make progress doing a home workout like this one.
Let’s get into it!
Kettlebell Home Workout Warm-Up
I call these monkey squats because they include a yoga pose known as Gorilla Pose, and I just have no idea what else to call them.
If you have a better name for them, feel free to tell me.
When you’re doing these, make sure you’re moving slowly and focusing on each part of the exercise. It’s not a race.
Really emphasize the overhead reach at the top and bottom of the exercise, too. Think about squeezing your shoulder blades together and keeping your shoulders down away from your ears.
Figure 4 Squats
I explain how to do these (and the monkey squats) in this post, so I won’t go into too much detail here. I want to add, though, that if you have a hard time maintaining your balance while you do these, feel free to hold on to a wall or a chair for additional support.
Kettlebell Home Workout
Hold the kettlebell in front of your chest and think about keeping it lifted as you lower down into the squat.
It’s easy to tip forward when you’re doing these, especially if you’re using a weight that’s too heavy for you.
If you notice that you’re falling forward, you may need to work on your ankle mobility. Go ahead and drop the weight if necessary, too, until your mobility improves.
Make sure you’re sending your elbows back toward the wall behind you when you’re doing these. It’s easy to let your elbows flare out to the side, especially when your hands get closer together.
If this is too challenging for you, feel free to lower your knees down to the floor or get rid of the kettlebell and just place your hands in a triangle shape on the ground.
When you’re doing these, make sure your ankles are directly under your knees. That way, they’ll form 90-degree angles when you’re at the top of the hip thrust.
Keep your chin tucked, too. This ensures that your lower back doesn’t have too much of an arch in it (yes, the position of your head actually affects the arch of your back!) and allows you to target your glutes more effectively.
These are one of my favorite ab exercises. I’ve been adding them to my workouts lately and loving how they feel.
Focus on moving slowly (the video is sped up!) and letting your vertebrae touch the floor one by one. To make it more challenging, try straightening one leg.
Kettlebell Home Workout Video Breakdown
If you give this kettlebell home workout a try, please let me know in the comments down below!