30-Minute Kettlebell Workout – Total-Body Toning

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30-Minute Kettlebell Workout Routine

Kettlebells are probably the trendiest thing in weightlifting since protein shakes. This 30-minute workout is made of explosive movements to help you to burn fat, increase power endurance, and get strong all at once! Kettlebells are designed for higher and faster repetition than usual weights. This full body workout will also activate a dozen of muscles to increase your body's fat-burning metabolism. Now, get ready for a For a full-body routine that burns fat, adds muscle, and gets you in shape!

 

Printable workout (or save it on your phone) :

You will need 2 Kettlebells (5lb is good for beginners, then you can work your way up to 10-20lb). If you don't have Kettlebells you can use regular dumbbells or even cans or bottles of water if that's all you have. I suggest you also use a yoga mat for your comfort (specially for Russian Twists).

You will complete each one of the 8 exercises twice :

 

 

Remember to keep proper form for every repetition. If you are unable to do so, reduce the weights or the amount of repetitions. Do your best and forget the rest! 

Workout Breakdown :

1. Kettlebell Swing (15 Reps)

Targets: Shoulders, back, hips, glutes, legs

 

2. Alternating Tactical Lunges (20 Reps)

Targets: glutes, legs

 

3. Two-Arm Kettlebell Row (15 Reps)

Targets: Back, arms, shoulders

 

4. Kettlebell Figure-8 (15 Reps)

Targets: Legs, Glutes, Arms, back, abs

 

5. Kettlebell High Pull (15 Reps)

Targets: Shoulders, arms, glutes, legs

 

6. Kettlebell Windmill (15 Reps Each Side)

Targets: Shoulders, back, abs, obliques, hips

 

7. Kettlebell Russian Twist

Targets: Abs, obliques

 

 

8. Kettlebell Lunge Press

Targets: Shoulders, back, arms, abs, glutes, legs

 This workout is part of the New Year's Resolution Fitness Challenge

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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3 Comments

  1. Thanks so much! I’ve queued this to my workout planning. So nice to do kettlebells ‘with’ someone for the social and form factor, and yet keep the conveniences of working out at home.

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  2. where are the videos and or photos so that I know what the workouts should look like. Just got my kettle bell but some of th exercises I am unfamiliar with.

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