5 kettlebell workouts that take only 20 minutes and burn enough to change your body

These kettlebell workouts are all designed to make a difference to your share and work different body parts on different days – we are obsessed with doing them 

Over the last few weeks, aided by PT Daisy Malin, we’ve been putting ourselves through our paces with  the most incredible and demanding kettlebell workouts we’ve ever experienced.

We created these quick, but challenging, workouts for anyone who doesn’t have much time to spend at the gym, but still wants a challenging and effective workout.

Each individual workout has been divided into three circuits that will get you sweating in no time. Do each circuit three times for the best results, and don’t forget to take a 60 second break between each round.

#1 Amazing abs workout

Circuit one 

  • 1/2 kneeling kettlebell halo x 10 each way
  • Kettlebell push/pull x 6 each arm
  • Rest for 30 seconds
  • Complete two more rounds

Circuit two

  • Lateral kettlebell drag x 10 each arm
  • Turkish get up x 4 each arm
  • Rest for 30 seconds
  • Complete two more rounds

Circuit three

  • Renegade row x 8 reps each arm
  • Windmills x 8 reps each arm
  • Rest for 30 seconds
  • Complete two more rounds

#2 Intense arm workout

Circuit one 

  • Overhead press x 10 each arm
  • Kettlebell curl x 12
  • Rest for 30 seconds
  • Complete two more rounds

Circuit two

  • Kettlebell floor press x 12
  • Overhead kettlebell carry x 50 meters each arm
  • Rest for 30 seconds
  • Complete two more rounds

Circuit three

  • Lying tricep extension x 12
  • Push-up with kettlebell x 8
  • Rest for 30 seconds
  • Complete two more rounds

#3 Strengthening glutes workout

Circuit one 

  • Kettlebell sumo deadlift – 10 reps
  • Single leg hip thrust – 10 reps each leg
  • Rest for one minute
  • Complete two more rounds

Circuit two

  • Kettlebell swing – 15 reps
  • Lateral lunges – 8 reps each leg
  • Rest for one minute
  • Complete two more rounds

Circuit three

  • Single leg Romanian deadlift – 8 reps each leg
  • Alternating leg lowers with kettlebell – 10 reps each leg
  • Rest for one minute
  • Complete two more rounds

#4 Enduring legs workout

Circuit one 

  • Goblet Squat x 15
  • Romanian Deadlift x 15
  • Rest for 60 seconds
  • Complete two more rounds

Circuit two

  • Split squat x 10 each side
  • Reverse Lunge x 8 per side
  • Rest for 60 seconds
  • Complete two more rounds

Circuit three

  • Step up x 10 per side
  • Single leg squat from box x 8 per side
  • Rest for 60 seconds
  • Complete two more rounds

#5 Challenging back workout

Circuit one 

  • Deadlift x 15
  • 2 point single arm row x 10 each side
  • Rest for 60 seconds
  • Complete three more rounds

Circuit two

  • Pullover x 10
  • Chest supported row x 12
  • Rest for 60 seconds
  • Complete three more rounds

Circuit three

  • Bent over row x12
  • Farmers carries x 100 meters
  • Rest for 60 seconds
  • Complete three more rounds

Want to train with W10? Click here to get started

daisy-bio-pic,-fat-burning-leg-workout-by-healthista.comPersonal Trainer Daisy Malin has been coaching at W10 Personal Training Gym in London for more than three years.

She is a former dancer and Pilates instructor who now specialises is strength training.

Daisy has a BA Hons in dance studies, a Level 3 Personal Training qualification and is certified in body control Pilates.

 

 

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