Snap Fitness Health & Fitness Blog

20-Minute Kettlebell Workout

By: Snap Fitness

Adding kettlebells to your workout is a great way to combine strength and cardio into one workout.  This 20-minute kettlebell workout will work your shoulders, arms, glutes, legs, hips, back, obliques and chest. You’ll get a full body workout in less than a half-hour.  Grab those kettlebells and get lifting and swinging today so you can bring that sexy six pack to the beach with you!

 

20 Kettlebell High Pulls

Targets: Shoulders, arms, glutes, legs

How to:

1. Start by placing your feet shoulder-width apart.  

2. Put the kettlebell in front of you and begin to squat and grasp with one hand.

3. Push through your heels to rise to standing, pulling the kettlebell toward chest while the elbow stays high and wide.
4. Lower down and complete 20 high pulls.
5. Change kettlebell to other side and repeat.

 

25 Two-Handed Kettlebell Swing

Targets: Shoulders, back, hips, glutes, legs

How to:

1. Grab a hold of the kettlebell handle with both hands and standing up straight with your feet shoulder width apart.   
2. Keep your palms face down and arms in front of your body. 
3. Get a slight bend to your knees and push your hips back as if you’re about to get into the squat position.  
4. Drive your hips forward and wing the kettlebell back between your legs.
5. Continue to swing while making sure the motion is coming from your hips. .
6. Do 25 more reps in a consistent motion.

 

15 One-Handed Kettlebell Swing (Each Arm)

Targets: Shoulders, back, hips, glutes, legs

How to:

1. The one-handed kettlebell workout is the same concept of the two-handed swing except you only use one hand.
2. Using one arm to swing the kettlebell while your other arm is reaching out to one side to support balance and stability of your hips.
3. After you finish doing 15 switch arms.


10 One-Arm Kettlebell Push-Ups

Targets: Chest, arms, back

How to:

1. Tip the kettlebell over so the handle is down.
2. Place hand on kettlebell and press handle into the floor.
3. Place your other hand width than shoulders onto floor.
4. Complete ten pushups.
5. Change kettlebell to other side and repeat.

 

15 Kettlebell Figure-8

Targets: Arms, back, abs

How to:

1. Place your feet shoulder distance apart.
2. Lower yourself into a quarter-squat position.
3. Take the kettlebell with your left hand and swing it around the outside of your left leg and then back between the legs.
4. Pass the kettlebell to the right hand and swing it around the outside of the right leg.

5. Keep the motion going for 15 reps.

 

30 Kettlebell Russian Twists

Targets: Abs, obliques

How to:

1. Sit down with your legs bent and your feet flat on the floor.
2. Hold the kettlebell on your check with both hands and lean back into a 45-degree angle.
3. Start rotation your torso from left to right by twisting at the waist while rotating the kettlebell across your body.
4. Do 30 reps.

 

If you follow this workout 3-4 times a week for the next 4 weeks you’re bound to be beach ready. Get started today!