When your goal is to sculpt, use a kettlebell that’s heavy enough to challenge you. Many people don’t get the results they want because they use a kettlebell that’s too light.
For this workout, do each exercise for 1 minute followed by 20 seconds of rest. Then repeat the exercises a second time with only 15 seconds to rest between each minute of exercise. Repeat a third time with no rest between exercises.
For an added challenge, sprint for two minutes at the end of the last exercise.
True High Pull
This is a total body move that will get your heart rate up and help sculpt everything from your legs and glutes to your core and arms.
- Stand with feet shoulder-width apart, kettlebell in both hands.
- Sit back, bending your hips before your knees bend slightly (the hinge position).
- Let the kettlebell hang and keep your shoulders and back straight.
- Dip down a little bit into your hinge, engaging the glutes and using the momentum of the movement to lift the kettlebell straight up.
- As you raise the kettlebell, be sure it’s following a straight path. Do not to swing it up.
- When the kettlebell reaches chest level, begin to turn it over into a bottom-up position. Continue to bring the kettlebell overhead until your arms are fully extended and your legs straight.
- Without pausing, drop the kettlebell back down, following the same straight path. Turn it top-up immediately after you pass chest level and start your hinge.
Repeat in a steady and continuous motion for one minute.
Lunge to Warrior
This motion is like a double move because in addition to sculpting and strengthening your legs and glutes, you will activate and engage your core in order to maintain balance. Plus, simply holding a challenging-weight kettlebell will give your arms a great workout.
Stand holding the kettlebell at chest level as pictured, feet hip-width apart.
- Step straight back with one foot.
- Inhale and lower yourself until the back knee gently touches the ground.
- Your front thigh should be parallel to the floor, and your front knee should track over the toes. Keep your torso vertical.
- Exhale and return to standing.
- Press through the heel and bring the back leg up straight, tipping your torso forward at the same time so there is a straight line from your shoulders to your toes.
- Let the kettlebell hang and hold for breath.
- Come back up from the warrior to starting position.
Repeat for one minute, alternating sides.
This motion helps scult beautiful abs and obliques and improve ankle and knee mobility. Plus, if you do it right, you’ll feel your heart rate come up.
- Kneel with your knees a comfortable distance apart.
- Hold the kettlebell in the two-hand rack position (as pictured). Keep it tight against your body throughout the entire exercise.
- Sit back until your glutes touch your ankles then shift to one side so one glute rests on the floor beside your calf.
- From here go directly back to kneeling.
Repeat, alternating sides or sticking to one side for one minute.
This move is a fun spin on your traditional lunge and squat. It’s ideal for activating and sculpting your glutes and legs and activating your core.
- Hold the kettlebell in the two-hand rack position (as pictured) with feet shoulder-width apart.
- Take a large step back, crossing over to the side so your back foot lands outside your front foot.
- Lower down onto your back knee.
- Rise up and step back to your initial standing position.
Repeat on alternating sides for one minute.
Dasha Libin Anderson is the creator of Kettlebell Kickboxing. If you like this, check out KettlebellKickboxing.com, sign up for the KB community newsletter, and get free ebooks and workouts, including your free “Belly Fat Book” and “Burn 500 Book.”
All photos by Benjamin Chasteen/Epoch Times