10 Kettlebell Exercises for a Total Body Burn

6. Bent  Over Kettlebell Row

kettlebell-row

This exercise targets the upper and middle back and the biceps, using one arm at a time while leaning on a bench or in a bent-over standing position with both feet on the ground and rowing both arms simultaneously.

  • You start by holding the kettlebell handle with your arms extended.
  • Then you keep your core muscles tight and your spine neutral as you “row” the weight up.

7. Sumo Squat + Kettlebell Upright Row

Sumo-Squat-Kettlebell-Upright-Row

This particular move targets your quads, glutes and inner thighs while also working on your shoulder muscles.

  • You begin standing  with your feet pointed slightly outward and slightly wider than hip-width distance apart.
  • Then you hold the kettlebell handle with both hands and extend your arms so it hangs down between your legs.
  • Keep your core tight and your spine neutral at all times as you squat down.
  • When returning to the starting position, bend your elbows, drawing your hands to your chin to complete the row.

8. Kettlebell Side Plank

kettlebell-abs-side-plank

  • You start in high-plank position with the kettlebell in your right hand.
  • Keep your core tight and your spine neutral as you slowly lift the weight up by rowing your arm back while simultaneously rotating your body to open up into a side plank and eventually extending your arm fully above your head.
  • Repeat for the desired number of reps before switching to the other side.

9. Side Lunge + Kettlebell Upright Row

This move will target your quads, glutes and inner thighs as well as your shoulders.

  • Start standing straight with your feet about hip-width distance apart.
  • Hold the kettlebell handle with both hands and extend your arms so it hangs down near your legs.
  • Keep your core tight and your spine neutral as you lunge to the right while also bending your elbows.
  • Step your right leg back to the center and lower your arms to return to the starting position.
  • Repeat for the desired number of reps before switching to the other side.

10. Kettlebell Deadlift

kettlebell-deadlift

This move will target your hamstrings, glutes and core,  while working both legs.

  • Start with your feet shoulder-width distance apart with kettlebell on the floor in front of you.
  • Keep your spine neutral and your head up as you bend down to grab the kettlebell.
  • Keep your arms straight as you use your glute, hamstring and core muscles to raise your torso until you’re standing completely upright.
  • Then return to the starting position.

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