20-Minute Kettlebell Workout

I was pressed for time today so here is a snapshot of this morning’s kettlebell workout:

• Swings x 20
• Figure 8s x 10
• Goblet Squats x 20
• Around-The-Body Pass x 10
• Deadlifts x 20
• One-Arm Presses x 10
• Rest for 60 seconds and repeat for 20 minutes.

Here are some detailed descriptions of the exercises to help you along in your home workout:

Swing

Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Immediately stand and swing the kettlebell up to shoulder height . As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs . That's one rep.

Figure 8

Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up. Hold the kettlebell behind your left leg with one arm on each side of your leg. Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg . Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That's one rep. Continue for 10 reps. Make sure the movement is slow and controlled but fluid.

Goblet Squat

Stand with feet apart, knees slightly bent; tighten your abs and your glutes. Hold the kettlebell in both hands in front of your chest. Think altar boy with chalice. Your elbows should be pointing downwards. Now bend your knees and squat as though sitting down on an imaginary chair while holding the weight steady at your chest. Keep your back straight and your knees behind your toes. Sink into your heels (aim to drop your hips below parallel). Rise back up, and do it again for 10 reps.

Around the Body Pass

Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That's one rep. Do 10, then switch directions and repeat without stopping to rest.

Deadlifts

Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat . Brace your core, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended. That's one rep!

One-Arm Military Press

Stand upright holding one kettleball. Position the kettleball to ear level with an overhand grip (palms facing forward).Press hand up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Return to start position.Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.Repeat with other arm.