Great for cardio conditioning, strength training, and muscle building, kettlebells are the most versatile piece of equipment to have in your arsenal of workout accessories. Torch calories while getting in obstacle-ready shape with these 7 explosive movements for a high-intensity interval circuit guaranteed to leave you sore in all the right places. You may hate us now, but you’ll thank us when you cross the finish line.
Beginners: Keep the weight light until you perfect the form. Try a challenging, but manageable, 15-20lbs
Intermediate: Try 30-35lbs
Advanced: Ladies: 35lbs Gents: 45-55lbs
Hold the kettlebell at the top with both hands and keep your feet shoulder width apart. Bend your knees slightly, push your hips back, keep your chest up. Then, explosively thrust your hips forward, and use the momentum created to propel the kettlebell upward until it (and your fully extended arms) parallel with the floor.
Stand with feet hip-width apart, toes slightly turned out, and holding the kettlebell with both hands at a dead hang. Keep your chest up and a neutral spine as you bend your knees, bring your hips back and lower the weight to the ground. Return to standing and repeat.
Kettlebell Goblet Squats
Face your partner with feet hip-width apart. Keep your chest up while holding the kettlebell in a front squat position, then lower down until your knees reach 90-degrees. Upon standing, pass the kettlebell to your partner and repeat.
Stand with feet hip-width apart, holding the kettlebell at the top of the handle with both hands. Raise the weight until it reaches chest height, then return to the start position.
Kettlebell Toe Touches
Hold the kettlebell with both hands and reach up toward your toes until your shoulder blades are off the ground.
Kettlebell Russian Twists
Sit with your legs bent and feet flat on the floor. While holding the kettlebell with both hands in front of your chest lean back at a 45-degree angle then rotate from side to side.
Kettlebell Wood Chop
Stand with feet hip-width apart, holding the kettlebell on its side with both hands. To start, with knees bent bring the weight to the right side of your body. In one explosive movement, pivot your foot while and swing the weight diagonally up, across your body toward your left shoulder until it reaches overhead. Keep your core tight and engage your obliques. Complete 5 on each side, then switch.
Want to keep your training going? Find a Tough Mudder Bootcamp near you.