By: Francheska Martinez. Franscheska is a movement and functional training coach in Austin, TX. She hosts bodyweight and kettlebell training workshops throughout the United States, focusing on fundamentals and technique. She also teaches online to connect with movers of all levels around the world. Find her on Instagram @franscheskafit.
For this at home workout, we are going to use just a single kettlebell to get your entire body working. This workout is going to hit the core with dynamic and isometric movements that anyone can do.
We are going to focus on form, and movement with some challenging combinations that are going to get your brain working too.
What makes kettlebell training so approachable is that it can make it as sophisticated or as simple as we need to, simply by tailoring minor aspects of the exercise. To tailor this exercise to our fitness level, we can change the tempo, increasing the speed at certain parts of the movement, or even slowing it down,
Some of my favorite words of wisdom for training is, "slow is smooth, smooth is strong."
You may have heard some variation of this saying, as I am 100% sure it is not original. But when trying to speed through your workout, think about bathing in the burn! That's where the magic truly happens...
When utilizing these workouts, try to focus on your breath, and movement as well.
Don't forget, this workout is going to hit the entire body, head to toe, so see if you can imagine your FULL BODY working, in each of these exercises. Less isolation, more full body engagement.
And, most importantly, have fun!
At home full body kettlebell circuit
Repeat for 3 to 5 rounds | 30s rest between rounds
Kettlebell Circuit: Exercise 1
Plank Pull Through, Alternating x 20 reps total
Begin in a high plank position with your arms extended.
Maintain a long spine, as you squeeze your glutes, and pull your abs in.
Pull your shoulders down and back, and rotate the pits of your elbows forward.
Grab the kettlebell with your opposite hand, as you pull it to the other side.
Keep the hips squared, and in line with your shoulders.
Pro Tip: Keeping your feet should width apart will add more stability.
Kettleblee Circuit: Exercise 2
Single Arm Squat To Press, Alternating x 20 reps total
Start in a tall standing position with a proud chest and long spine.
Squat down to grab the kettlebell, use your legs to clean it into your rack.
Squat down again, and powerfully press the kettlebell overhead.
Control the descent back into the rack, and down to the floor.
Immediately alternate sides and repeat.
Pro Tip: Use your breath to fight fatigue! Inhale in the squat, exhale to clean/press.
Kettlebell Circuit: Exercise 3
Chest Loaded Good Morning x 20 reps
Starting in a standing position, bring the bottom of the kettlebell to your sternum.
Imagine trying to rip the handles apart as you maintain a proud chest and long spine.
Spread the floor apart with your feet to engage your legs.
Pull your hips back as you hinge to load up the hamstrings and glutes.
Explosively come up to standing, squeezing your abs and glutes.
Pro Tip: At the top of the movement, be sure to not lean back. Think "plank" at the top.
Kettlebell Circuit: Exercise 4
Row, Clean, Snatch Flow, Alternating x 4 times each side
From a high hinge position, maintain a long spine, and tight core.
Holding the kettlebell in one hand, pull your shoulder down and back, as you row the kettlebell up.
After the row, powerfully clean the kettlebell up into the rack position.
Then release the kettlebell and pull it up into a snatch.
Immediately switch sides and complete the same sequence on the other side.
Pro Tip: Use your legs when cleaning and snatching to get more of full body engagement.
Note: If you are new to kettlebell flows and combinations, you can complete each 4 rows, 4 cleans then 4 snatches on each arm.
Kettlebell Circuit: Exercise 5
Hollowbody 45º Press x 10 reps
Laying flat on your back, squeeze your abs, and press your low-back into the floor.
Pull your belly-button in towards your spine, and squeeze your glutes, squeeze legs together.
Lift your legs and shoulders off of the floor.
Maintain this position as you press the kettlebell up above your head.
Exhale as you press overhead, and inhale as you pull it down.
Pro Tip: Imagine trying to pull the kettlebell back down after each rep with your back.
