There’s a time and place for workout moves that exercise a singular muscle group. Hey, maybe you want to make your arms Superwoman-strong so that carrying your Trader Joe’s grocery haul is a breeze. Or perhaps you’re trying to build up your core so you can (finally!) sit up straight at work. For days when you want to give multiple muscle groups attention, however, trainers say a full body kettlebell workout is the (compound) move. Kettlebell workouts earn the fitness gold star because they almost always target multiple areas of the body.
“Kettlebells are my favorite tool… versatile and can be used for a myriad of conditioning or bodybuilding movements,” writes Maillard Howell, owner of Dean CrossFit and founder of The Beta Way, in an Instagram caption. What’s more, the piece of equipment is a bit easier to lug around the gym than, say, dumbbells. Meaning, more sweat and less vying with other gym-goers over your prescribed weights. Below, Howell shares five, multitasking moves for those days when you want to take a lickety-split approach to gym o’clock.
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Kettlebells are my fave tool…. versatile and can be used for a myriad of conditioning or bodybuilding movements. . Here I used one 70lb kettlebell for this workout. 👉🏾3 rounds 👉🏾 30 KB swings 👉🏾 15 suitcase deadlifts on right 👉🏾 30 sit ups 👉🏾 15 suitcase deadlifts on left 👉🏾 100m farmers carry on right 👉🏾 100m farmers carry on left . A tedious one … but excellent for the core…. give it a try 🙌🏾 . #TheBetaWay 🙏🏾 . . . . . . . #brooklyntrainer #nyctrainer #kettlebellworkout #conditioning #coreworkout #niketraining #nikenyc @menshealthmag @mensjournal @mjfit @niketraining @nikenyc
A post shared by Maillard Howell (@mnhowbeta) on Nov 5, 2018 at 7:45am PST
Ready to work every muscle group in less than 20 minutes? Check out a CrossFit trainer’s full body kettlebell workout
1. Kettlebell swings
Stand with your feet slightly wider than hips-width distance, turn your toes to face outwards, and grip the kettlebell with both hands. Bend your knees slightly and swing the kettlebell between your legs. Straighten your legs as you swing the kettlebell back up to shoulder height. Repeat 30 times.
2. Right-side suitcase deadlifts
Begin standing with your feet shoulder-width apart. Grip the kettlebell in your right hand and carefully bend your knees, bringing the kettlebell to touch the floor. Return to standing. Repeat 15 times.
For an intermission from your kettlebell burn, put the weight aside and lie down. Bend your knees and lift your upper body toward your thighs using your core (not momentum). Lower back to the ground. Repeat 30 times.
4. Left-side suitcase deadlifts
Begin standing with your feet shoulder-width apart. Grip the kettlebell in your left hand and carefully bend your knees, bringing the kettlebell to touch the floor. Return to standing. Repeat 15 times.
5. 100-meter farmer’s carry
Stand up and place the kettlebell in your right hand. “T” your left arm out to the right for balance and walk forward about 100 meters while holding the kettlebell. Repeat on the left side.
Complete three rounds of all five moves.
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