Kettlebell Knockout

“Kettlebells are compact, easy to use, and versatile. They allow you to build strength and get a blast of fat-burning cardio at the same time. This workout can be performed weighted or unweighted and is appropriate to be modified for all skill levels. Happy training!”

– Emily Griffith, Owner, CrossFit Brigade  

 

Photography by Rich Smith

 

Perform each exercise for one minute, and rest for one minute between each five-minute round. Perform for three to five rounds. The intensity can be adjusted by the weight of the kettlebell and the pace of the movements performed.

Weighted Lunge

This movement may be performed with the kettlebell held in an overhead position with your arm locked out (as pictured) or in a front rack position with the kettlebell held at your chest in both hands, which is more beginner friendly. From a standing position, lunge forward until the front of your knee is at a 90-degree angle and your back knee is just off the ground. Then, pressing off your front leg, come back into a standing position. Switch legs each repetition, and alternate which arm is holding the kettlebell at the 30-second mark.

Kettlebell Swing

Stand with your feet slightly wider than hip-width distance. Hold the kettlebell down in front of you in both hands. Engage your abs, and bring a small bend into your knees. Keep your back straight as you inhale and hinge at the hips, swinging the kettlebell back between your legs with straight arms. Exhale to thrust your hips forward, and swing the kettlebell up in line with your shoulders. Squeeze your glutes at the top and repeat.




Side Plank Row

Start in the top of a push-up position with the kettlebell underneath your right hand. Your feet should be slightly wider than hip-width distance. On an exhale, rotate your heels down to the left to come into a side plank. At the same time, row the kettlebell up with your right hand. Inhale while slowly rotating your upper body and heels back to the starting position, lowering the kettlebell back down to the ground. Repeat five times, and then switch sides and repeat.

Sit Up and Press

Lie down on your back with your legs straight and arms overhead. Hold the kettlebell in both hands with arms straight over your head. With arms locked out, bring the kettlebell 90 degrees to directly above your shoulders on an inhale. Then, exhale to sit up all the way, and press the kettlebell straight up over your head. Slowly roll down one vertebra at a time, then repeat.

Windmill

Stand with your feet slightly wider than hip-width distance. Hold the kettlebell in your right hand, and straighten your arm above your head. Reach your left arm straight down alongside your body. Engage your abs, soften your knees, and inhale to side bend to the left, sliding your left hand down the inside of your left leg toward your foot. Exhale to straighten back up to the starting position, and perform five per side, then switch sides and keep repeating. HS

 

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