15-Minute Kettlebell Total Body Blast
Stuck at home and need a quick 15-minute total body workout? We've got you! All you need is a medium-sized kettlebell! Fun Fact: the kettlebell has actually been around for a VERY long time. They originated in Russia in the 1700’s!
So what makes the kettlebell different from a dumbbell? The weight distribution for starters. A kettlebell basically looks like a ball with a handle attached to the top of it. This design distributes the weight differently than a dumbbell, which creates the need for counterbalance and stabilization during your workout. Hello core strength!
Most workouts involving a kettlebell will target all major muscle groups as well as stabilizing muscles - providing you with a full-body workout no matter what you’re doing, making these types of workouts extremely time-efficient and effective.
Have more time? Instead of 2 rounds per block, do 3 or 4!
15-Minute Kettlebell Total Body Blast
WARM-UP
60s plank to alt. low lunge w/ rotation
60s inchworm w/ push up
60s alt reverse lunge w/ twist
BLOCK 1 | 2 ROUNDS
30s goblet squats
30s alt. gorilla row
REPEAT
**rest for 60s after 2 rounds (aka 2 full minutes of work)
BLOCK 2 | 2 ROUNDS
30s deadlift to high pull
30s bicep curl to overhead press to tricep extension
REPEAT
**rest for 60s after 2 rounds (aka 2 full minutes of work)
BLOCK 3 | 2 ROUNDS
30s alt. diagonal lunges
30s two-handed snatch
REPEAT
**rest for 60s after 2 rounds (aka 2 full minutes of work)