Test Your Whole Body With This 3-Move Kettlebell Workout

Andrew Tracey
·2-min read

In this full-body kettlebell workout, you'll be using a triple threat of total body movements and a tactical ‘ladder’ rep scheme, taking you to the edge of your capacities and holding you there for a calorie-sapping, muscle-building hit. The best part? It only requires one piece of kit: a medium to heavy kettlebell.

You’re going to perform three exercises back-to-back, resting only as necessary to maintain good form, but breaking up any sets that you can’t complete unbroken. Perform each round's reps in descending order, beginning with 20 reps of each movement, followed by 19 of each, then 18; working your way down the ladder to one, ending in a muscle searing crescendo of 630 total reps. Let's get started.

Kettlebell Swing x 20-1 Reps

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.

Kettlebell Goblet Squat x 20-1 Reps

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.

Press-up Over Kettlebell x 20-1 Reps

The final movement puts your chest and triceps to work. Assume a press-up position, but grip the kettlebell in your left hand. Perform a press-up (A). When both arms are extended, walk your hands laterally until your right hand is on the weight. Now, do another press-up (B). Repeat, alternating sides each rep.

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