Coach's 20-Min Kettlebell Strength Workout

You don't need to spend a lot on fancy gadgets to get an effective workout. In fact, you barely need any equipment at all.

This seven-move routine from fitness coach and Pliability athlete Obi Vincent showcases this, working your entire body in just 20 minutes using only a couple of kettlebells.

Set a timer on your smartwatch or phone and get started.

"This is one of my favorite workouts because it's highly efficient and versatile," says Vincent. "The exercises in this session improve core stability and simulate real-life movements, boosting overall functional fitness.

Kettlebell workouts can also be easily adapted for high-intensity interval training (HIIT), allowing for significant calorie burn and fitness gains in a short time, making them perfect for a quick workout before or after work."

How to Perform Obi Vincent's Kettlebell Workout

Goblet squat 2x8

Single-arm overhead press 2x6 on each side

Overhead reverse lunge 2x8 on each side

Kettlebell swing 2x15

Kettlebell single-arm row 2x6 on each side

Kettlebell floor press 2x8 on each side

Kettlebell biceps curl 2x10 on each side

Do these exercises as a circuit, repeating the sequence for a total of two rounds. Aim for perfect form rather than rushing through the reps.

Move purposefully, with only short breaks between exercises. This will ensure your heart rate spikes for cardiovascular benefits while still effectively working your muscles for strength improvement.

For unilateral exercises (working one side of the body at a time), complete all reps on one side before switching to the other side and then moving on to the next exercise.

1. Goblet Squat

Sets: 2 

Reps: 8 

Hold a kettlebell with both hands close to your chest. Keep your chest up, push your hips back, and bend your knees to squat as low as comfortably possible.

Drive through your feet to straighten your legs and return to the starting position.

2. Single-Arm Overhead Press

Sets: 2 

Reps: 6 on each side 

Stand with feet shoulder-width apart, holding a kettlebell in your right hand at shoulder height. Extend your arm to press the kettlebell overhead until your biceps are by your ear.

Lower it back to shoulder height to complete the rep. Switch sides after completing all reps on one side.

3. Overhead Reverse Lunge

Sets: 2 

Reps: 8 on each side 

Hold a kettlebell overhead with your right hand, with your arm extended vertically. Step back with your left leg into a lunge, lowering your left knee just above the ground.

Drive through your right foot to return to the start. Complete all reps on one side before switching.

4. Kettlebell Swing

Sets: 2 

Reps: 15 

Stand with a wide stance, holding a kettlebell with both hands in front of your pelvis. Slightly bend your knees and hinge at your hips to allow the kettlebell to swing between your thighs.

Drive your hips forward to propel the kettlebell up to eye level in one smooth motion. Allow it to fall back down and repeat.

5. Kettlebell Single-Arm Row

Sets: 2 

Reps: 6 on each side 

Stand in a staggered stance with your right foot forward. Hinge at your hips until your torso is almost parallel to the ground.

Place your right hand on a sturdy surface for stability. Hold a kettlebell in your left hand and row it towards the bottom left of your ribcage, squeezing your shoulder blades together.

Lower it back to start. Switch sides after completing all reps on one side.

6. Kettlebell Floor Press

Sets: 2 

Reps: 8 on each arm 

Lie on your back with a kettlebell in your right hand, arm extended vertically above your shoulder.

Lower the kettlebell to your chest, then drive your knuckles upward to return to the start. Complete all reps on one side before switching.

7. Kettlebell Biceps Curl

Sets: 2 

Reps: 10 on each side 

Stand with feet shoulder-width apart, holding a kettlebell in your right hand with your palm facing forward. Curl the kettlebell towards your shoulder, squeezing your biceps at the top.

Lower it back down to complete the rep. Switch sides after completing all reps on one side.

Choosing the Right Kettlebell Weight

You can do this workout with just one kettlebell, but if you want to maximize your results, having a few different weights is ideal.

"When choosing a kettlebell weight, consider the specific movement," says Vincent.

"Heavier kettlebells are suitable for lower body exercises like squats, while lighter weights are better for upper body movements or those requiring more control.

Ensure the weight is challenging but allows you to maintain proper form throughout the workout."

The lower body has larger muscle groups, requiring heavier weights to effectively challenge them.

To build strength and muscle, aim to have at least one heavier and one lighter kettlebell for this routine.

Benefits of Kettlebell Training

If your goal is to build muscle, traditional equipment like dumbbells, barbells, and resistance machines are often the go-to.

However, kettlebells are often overlooked, though they offer unique benefits.

"Kettlebells are small and easy to use at home or in small spaces," says Vincent.

"Many kettlebell exercises mimic real-life movements, aiding in everyday activities. They strengthen your core, improving balance and stability too."

Unlike a dumbbell, a kettlebell's center of mass is offset from the handle, which challenges your core muscles during dynamic exercises like swings.

The ergonomic handle is perfect for explosive movements such as swings, snatches, and cleans, helping you build power and athleticism.

"Kettlebell training has many benefits," Vincent concludes. "You can perform a variety of exercises that work different muscles, allowing you to build strength, endurance, and flexibility."

Incorporate these exercises into your routine and experience the full-body benefits of kettlebell training.

Source: techradar

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