By: AP   On: 4 January 2019 



Kettlebell’s have been around for a century and are finally getting the attention they deserve. With its unique design and versatility, they offer you all the benefits of a dumbbell, plus more. For this routine you will need a pair of kettlebell’s, in a size of your choice.


The Workout

Kettlebell Squat Rotator

  1. Stand straight holding the kettlebell in your right hand in the ‘rack’ position, (rest the kettlebell on the back of your hand with the handle running diagonal across your palm).
  2. Step out to the left and lower your body into a squat, while pressing the kettlebell towards the ceiling and reaching your left hand straight down between your feet. (Your upper body should form a straight line between your arms).
  3. Repeat this as many times as you can for 30 seconds on each side (60 seconds total). No rest time.


Kettlebell Bicep Lunge


  1. Stand with your feet together holding a kettle bell in your right hand.
  2. Step forward with your left leg and lower into a lunge, while performing a bicep curl (kettlebell bottom outward).
  3. Return to starting position and repeat 12-15 times on each leg.


Kettlebell Step-Out Swing


  1. Stand with your feet together and hold the kettlebell in front of your thighs.
  2. Step out using your left leg, push your hips back and lower into a squat.
  3. Swing the kettlebell up in front of your chest, keeping your arms extended, while quickly moving your right foot back next to your left. (Keep your back/ spine arched naturally, during the swing).
  4. Repeat this as many times as you can for 30 seconds on each leg.


Kettlebell Multi Plank

  1. Start on your elbows in the plank position, with the kettlebell beside your left elbow.
  2. Step one hand at a time to push yourself into a full push-up position.
  3. Reaching with your right hand and drag the kettlebell onto the other side.
  4. Lower back down into starting position and repeat 12-15 times.


Kettlebell Squat Press

  1. Start in a squatting position by pushing your hips back and bending your knees. Put the kettlebell in your left hand in the ‘rack’ position.
  2. Quickly push upwards, pressing the kettlebell above your head, keeping your right hand by your side.
  3. Repeat this as many times as you can for 30 seconds on each side(60 seconds total).

We hope this exercise gets your heart pumping. Remember to complete this exercise at your own skill level. Stretch before and after your workout and take regular water breaks.


Team Fitquip

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