Get a full-body workout with one piece of equipment: The Kettlebell

Would you like to simplify your workout? If you are tired of wasting precious toning time hopping from machine to machine consider building your next sweat sessions around a single piece of equipment.

By designing your workout around one apparatus, like a Kettlebell, you can be more effective at whittling down your waistline and gym time. This cast-iron, ball-shaped weight packs all the Kettlebells and whistles necessary to achieve a superior workout, without all the fuss. Here’s how it works:

A Not So Standard Squat || 12-15 repetitions

  Muscles worked: hamstrings, glutes, quads, core, chest, deltoids + biceps

Muscles worked: hamstrings, glutes, quads, core, chest, deltoids + biceps

This muscle making squat helps trim and tighten the entire body. While this move doesn’t require a ton of movement, the simple act of holding the weight securely to your chest makes your bicep, core and chest muscles feel a slow total-body burn. Test your toughness by seeing how long you can brave this weighted bend.

  • Stand with your feet hip-width apart, holding the Kettlebell close to your chest.

  • Keep your bodyweight in your heels as you hinge back at the hips. Lower the body until your thighs are parallel to the ground. Hold for 10 counts.

  • Push through your heels to return to a standing position and hold for 2 counts.

  • Continue this 10:2 chain for 12-15 repetitions.

Single-Leg Deadlift || 10-12 repetitions on each side

  Muscles worked: back, deltoids, core, hamstrings, quads + glutes

Muscles worked: back, deltoids, core, hamstrings, quads + glutes

This move requires patience. If balance is a fitness factor you have yet to perfect, move slowly through this exercise, omitting the Kettlebell entirely until you master your balance and stability. Once you feel steady, incorporate the Kettlebell for an added challenge.

  • Stand with your feet hip-width apart. Keep the knees slightly bent and the Kettlebell in your left hand.

  • Hinge the torso forward at the hips and elevate your right leg off the ground. Lean your body forward until the chest is about parallel to the ground, forming a “T” shape. Try to avoid letting the weight pull you down quickly.

  • Keep your abs and glutes tight as you push through the heel to slowly return to the starting position. Continue this back-and-forth hinging motion for 10-12 repetitions on each side.

Walking Lunge Pass || 10-12 repetitions on each side

  Muscles worked: quads, hamstrings, glutes + core

Muscles worked: quads, hamstrings, glutes + core

Strengthen your mind-body connection with an exercise that relies heavily on hand-eye coordination. As we age, hand-eye coordination tends to deteriorate which is why it is so important to practice exercises that not only bolster the muscles, but the brain as well.

  • Stand tall with your feet hip-width apart and the Kettlebell in your right hand.

  • Take a step forward with your right leg, bending down into a lunge position. The knees are bent at a 90 degree angle.

  • Loop the Kettlebell through your front leg and grasp it with your left hand. Push through your right heel to return to a standing position. The Kettlebell should be in your left hand now.

  • Continue this forward step and exchange sequence for 12-15 repetitions on each side.

Make gains by switching up stale workouts.
 

This article was featured on philly.com