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]]>Provides Full Body Workout
Kettlebell exercises engage multiple muscle groups at once, providing a full-body workout that’s efficient and effective. Whether you’re doing swings, squats, or lunges, you’ll be working your legs, core, back, and arms all at once.
Great for Cardiovascular Conditioning
Kettlebell exercises are also great for cardiovascular conditioning. Moves like the kettlebell swing get your heart rate up and challenge your cardiovascular system, making them a great addition to any cardio routine.
Improves Balance and Coordination
Because kettlebell exercises involve dynamic movements and require you to stabilize your body, they can help improve your balance and coordination over time. This can translate to better performance in other areas of your life, such as sports or dance.
Increases Strength and Muscle Mass
Regular kettlebell workouts can also lead to increased strength and muscle mass. The combination of resistance and cardiovascular training provided by kettlebell exercises can help build lean muscle and boost your overall fitness.
Convenience and Versatility
Finally, one of the biggest benefits of exercising with kettlebells is their convenience and versatility. Kettlebells are small and easy to store, making them a great option for at-home workouts. They can also be used in a variety of ways, from traditional strength training exercises to high-intensity interval training (HIIT) workouts.
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]]>RDL to Row
This compound movement is a great way to hit multiple parts of the body, saving time and another trip to the weight rack! Start with a Romanian Deadlift with two dumbbells. As you straighten your back, go right into a row. Repeat and feel the burn in your hamstrings, glutes, and arms.
Goblet Squats
Goblet squats can be done with either dumbbells or a kettlebell. Widen your stance and pick a heavy weight, feeling the burn in your glutes as you do squats.
Dumbbell Overhead Press
Make those shoulders burn with a dumbbell overhead press. This is a great movement because it’s way more challenging than it looks!
Mountain Climbers
Finish off your shy girl workout with mountain climbers. This finisher will have your whole body burning in the best way!
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]]>From the best warm-up videos to HIIT workouts, strength training, yoga flows and cardio home workouts, YouTube has you covered. Here are the top ones for you to try!
Pre-HIIT Warm-up
Before you start any workout, you want to warm up. The Body Coach, Joe Wicks, has the best warm up for a pre-HIIT workout.
Abs and Arms
If you want to focus on certain parts of your body, then check out Kayla Itsines. She has a variety of videos targeting all your body parts, like this video is specific to your abs and arms.
Lower Body Workout
Getting the legs and glutes in to shape is no easy feat, but with Tone It Up’s YouTube channel, you can try out an array of lower body exercise videos. All you need are some dumbbells or a kettlebell, and follow their lead!
Full Body Workout
If you don’t have time to waste and you want to get the most from your at home workout’s, then try these full body workouts. They target every muscle and you’ll definitely feel the burn the next day.
Yoga
If you haven’t heard of Yoga with Adriene, then you’re missing out. She has so many yoga videos for you to choose from, even if you are a beginner! She also shares meditations and general stretching videos.
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]]>Weighted Leg Drops
Lie on your back with your legs straight up to the sky and make sure the core is engaged and your back is flush to the mat. Take a weight in your hands and straighten the arms above the chest. Start to lower one leg down to the floor, without curving your back, and bring it back to the starting point. Then lower the second leg. Keep alternating until you have done 20 on each side.
Plank Dumbbell Drag
Get into plank position, making sure the core is engaged and the hips are not dipping. Place a dumbbell on the floor next to one hand and pass it under the other arm and place it next to the hand. Just go back and forth between each side 20 times, keeping a strong plank position.
Dumbbell Plank Row
Another weighted plank exercise, but this one works your back and biceps. Place two dumbbells on the mat and get into plank position with your hands holding the dumbbell. Make sure to hold your core very tightly, so as not to dip side to side, and then lift one weight and row. Place back to the start position and then lift the other one. Do 10 on each side.
Russian Twist
The Russian Twist is one of the harder weighted abs exercises, but so worth it. You can use a ball, dumbbell, or kettlebell and it can be done with your feet on the floor or lifted in the air, to make it harder. Sit on a mat with your knees bent, and lean the upper body back until you feel the abs engage, holding the weight at your chest. Twist the weight from the middle to one side of your body, close to the ground and hold for one second then all the way through to the other side and hold. Alternate until you have done 10 on each side.
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]]>Better Cardio
Most people use a kettlebell in weight training, but this equipment piece is also good for your cardio. The swinging movements involved in this exercise will get your heart rate up, but you can always try to mimic them while working out with dumbbells if a kettlebell isn’t your thing.
Muscle Activation
Both dumbbells and kettlebells are great at targeting several muscle groups at once, but kettlebells are more effective when it comes to certain areas. They’ll do an amazing job activating all the muscles in the back of your body in a way that dumbbells simply can’t.
More Effective Workout
Dumbbells may be better when it comes to increasing your muscle mass or strength, but working out with a kettlebell will also improve your endurance and lead to a more effective workout. Your weight is less balanced than when you’re working out with dumbbells, so you’ll have to work much harder to stabilize your core.
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]]>40 Minute Kettlebell Workout
If you want to get everything you need in a single workout, this video will be your cup of tea. It takes 40 minutes to go through this full-body strength and cardio workout and you’ll need to power through three different circuits to finish it up.
20 Minute Kettlebell Workout
If you prefer keeping your workouts short and sweet, Robertson’s got you covered. This 20-minute kettlebell workout is perfect for people with a busy schedule.
Killer Kettlebell Tabata Workout
Tabata workouts are one of the staples of Robertson’s YouTube channel and she couldn’t resist adding kettlebell to the mix. This video will make you see Tabata in a whole new light and inspire you to put a twist on this form of high-intensity training.
Killer Kettlebell AMRAP Workout
Robertson is also a huge fan of AMRAP workouts and she made this one as intense as it gets by using a kettlebell to add resistance to each exercise.
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]]>Girvan’s fitness channel is one of the fastest-growing on YouTube, and she’s close to reaching 500,000 subscribers right now. Her workout videos truly allow you to relive the feeling of being at the gym in the comfort of your home, and that’s certainly the case with her kettlebell workout.
Before trying to do this at home, keep in mind that this workout requires a lot of stability and strength of your core. Girvan is using a 10-kilogram kettlebell, but she’s a pro, so it’s recommended to go with a lighter option if you’re still a beginner—and also do some of the exercises at a slower pace.
Girvan did 40 seconds of work and 20 seconds of rest for each exercise, before repeating it for another time. Some of the exercises included in this routine are windmills, halos, dead stop swings, and different variations of squats and lunges.
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]]>Full-Body Workout
The list of exercises you can do with a kettlebell is pretty long, but most of them have one thing in common. They’ll give you an amazing, full-body workout because they activate several muscle groups at the same time.
𝕎𝕖 𝕒𝕣𝕖 𝕨𝕙𝕒𝕥 𝕨𝕖 𝕕𝕠, 𝕟𝕠𝕥 𝕨𝕙𝕒𝕥 𝕨𝕖 𝕤𝕒𝕪 𝕨𝕖 𝕨𝕚𝕝𝕝 𝕕𝕠.
Great Cardio
Most people who do kettlebell exercises want to strengthen their muscles, but this is not their only benefit. They’re also a great cardio workout, which can be completed quickly because you don’t have to switch their weight to get great results.
⠀ #crossfit #training #fitness #bornprimitive #bornprimitivebrandrep #workout #body #fitbody #abs #shape #goals #bodygoal #summerbody #wod #bodybuilding #goodvibes #happy #lifestyle #muscle #girlswithmuscle #kettlebell #crossfitchicks #shooting #fitnessmodel #motivation #motivationmonday #onlyfitgirls #stronger #girl #strongwomen ⠀ • @vikingstraining prog 
• Outfit @bornprimitive @bornprimitive.eu MARIECF10 
Home Training
Kettlebell exercises are a perfect fit for anyone who can’t afford a gym membership. If you think that a kettlebell is too pricy, you can use one of many creative DIY alternatives, such as a jug of milk of laundry detergent since they have a similar shape.
Proper Shoulder Mobility 
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@cetraining . 
@muscleworksorpington . . #smile #fitnessmotivation #kettlebellworkout #girlswholiftweights #progress #personaltrainerlife #fitnessgirlKettlebell Swing
Start with your hips back, knees bent a little, and your torso leaning forward with your legs a little wider than hip-width apart. Hold the kettlebell with both hands, arms extended towards the floor. In one motion squeeze the glutes, straighten the legs, lift the torso and bring the hips forward all whilst swinging the weight to shoulder height. Arms should be straight at all times and keep the core tight. Bring back to start and repeat 14 times.
Farmers Carry
Start with feet together, a kettlebell in each hand, and arms by your side. Engage the abs and walk with the back straight the length of the room you are working in. Walk back to the start. Do this three times.
Single-Leg Deadlift
Holding a kettlebell in each hand, palms facing the body start with the legs together. Keeping your hips level, put your body weight on the left leg and extend the right leg behind you whilst lowering the torso and weights towards the ground. Stop when your back and right leg are parallel to the floor and come back to start. Do 15 reps for each leg.
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]]>Kettlebell Swing
Name of this exercise pretty much says it all. You’ll start by standing with your feet shoulder-width apart, and both hands on the handle. Once that’s done, you should slightly bend your knees before swinging the bell between your legs. Proceed by straightening your legs and swinging the bell to chin height.
KETTLEBELL FULL BODY & CORE WORKOUT 
| 
minute. That’s one round repeat for 8 rounds! 
Tag a workout buddy who you think should give this workout a go!Kettlebell Goblet Squat
Holding your bell in the goblet position means it’s positioned upside down with the handle pointing towards the floor. Once your bell is in place, it’s time to do the squat. Just make sure you’ve mastered this exercise before adding kettlebells to the mix, so you wouldn’t sustain any injuries.
Kettlebell Push Press
At the very start, you should hold the bell in your right hand while resting it on the back of your wrist. Keep going by lowering into a squat, and pressing your right arm overhead once you return into standing position.
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