When you don’t have much time or exercise equipment at your disposal, it can be difficult to find time to exercise. But don’t worry: we have a great kettlebell circuit that can hit your entire body in under 20 minutes – no fancy machine required.
This five-step routine is so efficient and practical, in part because it targets your entire body, not just a few muscle groups. Full-body training tends to be a more practical form of training, since much of everyday life—from walking the dog to carrying a basket of laundry to arguing with a twitchy toddler—involves many different Muscle groups work together at the same time.
“I personally always do a full-body workout,” certified personal trainer Alicia Jamison, MA, Bodyspace Instructor Fitness in New York City tells SELF. These full-body workouts can be great for your workouts because many times they involve compound movements that work multiple muscle groups at the same time – meaning you don’t need to do a whole bunch of exercises to work all of those muscles.
The following full-body kettlebell circuit created by Jamison for SELF is particularly effective because it works between upper and lower body dominant movements. Alternate between them, which gives half of your body time to actively recover while the other half is working out. This reduces overall workout time because you don’t have to rest as much between movements, Jamison says.
Another advantage of this routine? It builds balanced full-body strength thanks to moves like the Renegade row and Romanian deadlift that target your back chain (back muscles), as well as exercises like chest presses and forward lunges that work your front chain (front side muscles) ) of the motor muscles). Think of one muscle, and this workout is likely to target it: You’ll work your quads, hamstrings, and glutes in your lower body, and your back, biceps, chest, shoulders, and triceps in your upper body. Your core will also come into play, not just in crunches — you might think of as “abs workouts” — but in other movements as well, as it works in your lunges, hinges, rows, and then according to.
Want to try this full body kettlebell workout? Just make sure you do a quick warm-up first so you don’t jump in with cold, tight muscles. Just take five minutes to do things like the world’s largest stretch, the one-leg glute bridge, and the monster walk with mini-band, says Jamison.
With that out of the way, let’s get started with this awesome kettlebell circuit that pumps out your entire body in under 20 minutes. Here’s everything you need to know.
YOU NEED What: Two sets of kettlebells: a light set for chest presses, rebel rows, and sit-up presses, and a medium kettlebell set for alternating forward bows Steps and Romanian deadlifts. If you don’t have kettlebells, use dumbbells instead. You may also need a comfortable exercise mat.
- Romanian Deadlift
- Alternate forward lunges
Do each move for 30 seconds, then rest for 30 seconds, then do it again The next action is in the circuit. After all five steps have been completed, start over from the top. Try not to take extra breaks between rounds (and of course take breaks as needed if you feel your form is slipping or you can’t breathe).
A total of four circuits are completed.
The action below the demo is Angie Coleman
(GIF 1), Holistic Wellness Coach in Oakland; Salma Nahravi (GIFs 2 and 4), founder and strength coach of StrongHer Girls; and Amanda Wheeler
(GIFs 3 and 5), Moderator Covering the ground