Light up Your Chest, Back and Legs with Just a Kettlebell

·1-min read
Photo credit: Corey Jenkins - Getty Images
Photo credit: Corey Jenkins - Getty Images

Hit your chest, upper back and legs hard with this explosive 300-rep workout, that requires just a single kettlebell, but delivers serious results.

You’re going to be working in a ‘chipper’ format, chipping away at each movement, resting and breaking up the reps as necessary to maintain good form.

You’ll perform 50 reps of each movement (break up as necessary, but finish all 50 reps of a movement before moving on to the next), before starting the circuit again, this time performing 30 reps of each, before finishing with a final round of 20 reps.

1. Press-up x 50,30,20

Drop into a strong plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

2. Kettlebell Swing x 50,30,20

The first movement will focus on strengthening your posterior chain. With the kettlebell between your legs, hinge at your hips, swinging the weight backward (A). Drive your hips forward, explosively swinging the bell up to your eye line (B). Let the momentum take you back down and into rep two. Repeat.

3. Kettlebell Goblet Squat x 50,30,20

Next up- the legs. Standing tall, hold the weight close to your chest (A). Sink your hips and drop into a squat (B); at the bottom, your elbows should be almost between your knees. Drive back up, tensing your glutes. The weight might be pressed against your chest, but it’s crucial you keep breathing.

You Might Also Like

Our goal is to create a safe and engaging place for users to connect over interests and passions. In order to improve our community experience, we are temporarily suspending article commenting