Happy Workout Wednesday once again! What better way to get through hump day than with a quick workout that requires just one kettlebell?
I love workouts like this when I want to get my heart rate up and some movement in but don’t have a lot of time to drive to the gym and do a long workout. It’s comprised of just three exercises and targets all the major muscles of the body, including the glutes, quads, hamstrings, core, upper back, and chest.
You could do this workout with dumbbells if that’s all you have on hand, but I just love kettlebells (plus, them and resistance bands are all I have access to when I’m working out at home).
If you’re in the market for some good kettlebells, I use this brand from Wal Mart. I have a 20-pound kettlebell and a 35-pound kettlebell. For this workout, I stuck with the 20-pound kettlebell.
Anyway, let’s get into the workout!
I forgot to record the warm-up for this workout, but I’ve used all these movements in warm-ups in past blog posts, so you can refer back to them if you need help with any of them.
Before you go into the workout, complete two rounds of hip hinges, prone cobras, and prone handcuffs with rotation. Do 10 sets of each exercise to get your hips, hamstrings, upper back, and shoulders warmed up.
Now, it’s time to get into the actual workout. Here are the three moves — do them back-to-back with little-to-no rest, then rest for about one minute in between circuits. Do 4 rounds total.
Single-Leg Deadlift with Row
I love this exercise for spicing up a basic single-leg deadlift and challenging my core a little more. If it’s too hard for you to stay balanced while doing the single-arm row, just go ahead and put your back leg down on the floor before doing it.
You could also break this exercise down and do a single-leg deadlift then follow it up with a single-arm row (it’ll turn the workout into a four-move workout instead of three, but there’s nothing wrong with that!).
It’s amazing how much harder push-ups get when you raise one hand off the ground. You can put your knees on the ground if needed.
Alternate sides with each circuit during the workout. For example, during the first circuit, do the push-ups with your right hand on the kettlebell, then, during the second circuit, do the push-ups with your left hand on the kettlebell.
Single-arm Kettlebell Thrusters
If you can only do one exercise and want to maximize the number of muscles you work at one time, the single-arm kettlebell thruster is probably the best one to do. You work your legs, your glutes, your core, and your shoulders all at once!
I like doing these with just one kettlebell, too, because I think you have to use your core more than when you have a weight on either side.
If doing this exercise is too hard for you, go ahead and break it down into separate parts. Do the squats first, then do the overhead presses after.
There’s nothing wrong with separating the movements if it helps you to do them with better form!
Quick Workout Video Demonstration
If you need more cues for any of the exercises in this quick workout, check out the video below.
If you try this quick workout, I’d love to hear how it goes. Let me know down below, too, what your favorite kettlebell exercises are!