Via STACKShort on time and can't make it to the gym? You don't need much; all it takes is a single kettlebell and a little space, and you can get a crushing full-body workout. Time is a priority but don't let your fitness suffer because of a busy schedule. Take the time to do a short dynamic warm-up to prep your body. Complete the following circuit for as many rounds as possible (AMRAP) in 20 minutes using a medium weight kettlebell.
Kettlebell Swing x12
- Set the bell on the ground in line with your heels in a shoulder-width stance.
- Hinge at the hip until you can reach forward for the bell.
- Pull the bell back toward you until it reaches your legs, then explosively shoot your hips forward until they reach full extension.
- The bell should go no higher than your sternum; let momentum and rhythm carry you through another hinge and repeat, squeezing your glutes hard on each rep.
One-Arm Overhead Press x8 Each Arm
- Pick up the bell and hold it on the back side of your forearm at chest level.
- Your thumb should be placed on your sternum, creating a small "shelf" for the bell to sit on.
- Keeping a slight bend in your knees and your glutes squeezed tight, press the bell overhead. As you press, rotate your hand so that your palm faces away from you at the top.
- Control the weight to the bottom and repeat.
Reverse Crunch x12
- Set the bell on the ground and lie down in front of it with your arms reaching overhead. Grab the sides of the bell handle with your arms fully extended.
- Tuck your knees to the chest and your heels to your butt as tight as you can.
- Lift your hips off the ground, bringing your knees to your chest, slowly.
- Return to the starting position slowly and avoid untucking your knees or feet.
- The slower this move is performed, the tougher it will be for your abs.
Goblet Squat x10
- Hold the bell at chest level with the handle pointed down. Your hands should be cupping the bell.
- Push your hips back and drop down into a squat position, keeping your chest up and back flat the entire time. Once you reach parallel or just below, return to the top.
- To progress this move and make it tougher, add a two- to five-second pause at the bottom.
One-Arm Self-Supported Row x15 Each Arm
- Set up in a staggered stance with your left foot forward and your right foot back a bit.
- Hinge at the hip and rest your left hand on your left knee, holding the bell in your right, all while keeping your back flat.
- Row the bell up toward your chest, trying not to rotate. Focus on squeezing your upper back and lats tight at the top.
- Lower the bell to the starting position and repeat.
One-Quarter Turkish Get-Up x8 Each Side
- This Get-Up variation places a particular emphasis on the core and shoulder girdle.
- Start lying on your back with the bell in your right hand.
- Bend your right knee and point it to the ceiling.
- Your left leg should be angled out away from your body slightly, with the heel driven into the floor and a slight bend in the knee.
- Keep your left arm flat on the ground by your side pointed out away from your body at approximately the same angle as your left leg.
- Keeping your eyes on the hand holding the bell, start the motion by rolling up to your left forearm, using your elbow as a pivot.
- Continue until you are resting completely on your left forearm.
- Lower yourself under control to the starting position and repeat.