/ Independent Living Library / Skills / Improving the Level of Fitness Using Kettlebells

Improving the Level of Fitness Using Kettlebells

Gaylen Kapperman, Professor
Visual Disabilities Program
Northern Illinois University

Phyllis Dratnol
Graduate Research Assistant
Visual Disabilities Program
Northern Illinois University

Caitlin Madden
Graduate Research Assistant
Visual Disabilities Program
Northern Illinois University

Introduction

A kettlebell is a solid object that has an easily grasped handle protruding from its top. Kettlebells are readily available in many different weights. The authors recommend that the potential user of kettlebells should have the opportunity to handle a variety of kettlebells varying in weights before attempting the exercises which they have described below. Their recommendation is made in order that the user of kettlebells can select the proper weights appropriate to the level of fitness of the user.

The authors developed the descriptions of various exercise routines by viewing many commonly available videos in which kettlebell exercise routines are demonstrated by experts. All of the videos are inaccessible to individuals who have little or no vision. As a consequence, to enable potential users of kettlebells with little or no vision, the authors have carefully analyzed the routines. They chose to describe three levels of exercise routines and “cool down” procedures.

It is recommended that each routine or subroutine be carried out in one-minute increments. As a consequence, the authors recommend the use of a timing device, which will provide auditory feedback signifying one-minute increments without the exerciser having to release the grasp of the kettlebell to control the timing device.

The authors have provided step-by-step detailed, written descriptions that a person without useable sight can read using appropriate technology. Since no recorded versions of the descriptions could be provided, the authors recommend that the reader memorize the steps involved in each routine in order to be able to complete the exercises in an uninterrupted fashion.

Any questions or comments should be addressed to the lead author, Gaylen Kapperman, using the following information:

E-mail: [email protected]
Telephone: 815-753-8453

Visual Disabilities Program
Northern Illinois University
DeKalb, IL 60115

Disclaimer: You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

Kettlebell Freestyle: Level Easy

Warm-Up 1: Full Body Squat

For the warm-up, begin standing with your feet hips-width apart and your feet pointed straight ahead. Allow your arms to hang loosely at your sides. The palms of your hands should be facing your body with the thumbs facing forward.

Without changing the position of your hands and keeping your arms straight, raise your arms up until they are above your head. Your arms should be parallel with your ears and at a slight angle outward from your shoulders.
Now do a slow, deep squat. As you slowly count to 5, start bending your knees to lower your body, making sure the knees do not move over the ankles.
Slowly rise up out of the squat position.
Repeat the full body squat 5 times.

Warm-Up 2: Shoulder Swing

For this warm-up, begin standing with your feet hips-width apart and pointed straight ahead. The palms of your hands should face your body and your arms should hang loosely at your sides.

Begin the shoulder swing by bringing your arms straight out in front of you with your hands facing each other and pointing forward.
Raise your arms straight up and, without stopping the movement, bring your arms backwards, feeling your muscles in your upper back tightening. At this point your arms should be straight and positioned at an angle slightly behind your head and neck. Finish the movement by bringing your arms down until they stretch forward in front of you with your palms facing each other.
Perform the movement slowly. Complete a total of 5 complete movements.

Exercise 1: One Arm Row

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. Assume a slight bend in the knees. The kettlebell should be placed on the floor in front of your right foot and the handle should be parallel with the side of your body. Bend forward at your waist and bring your chest towards the floor in order that your torso is at a 90 degree angle with your legs and your chest is parallel with the floor.

Hold the kettlebell by the handle with your right hand and lift it up to your chest. Your arm should be parallel to the side of your body and your elbow should be pointing up towards the ceiling.
Slowly return the kettlebell back down, but maintain your grasp of the handle.
Steps 1 and 2 represent one repetition. Once you have completed 10 repetitions on your right side, repeat the same movements on your left side.

Exercise 2: Front Squat

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. Hold the kettlebell by the handle with both hands at your midline with your arms straight.

Lower your body by bending at your knees but not bending at the waist.
Slowly stand back up, returning to the starting position.
Steps 1 and 2 represent one repetition. You should complete a total of 10 repetitions.

Exercise 3: Upright Row

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. Hold the kettlebell by the handle with both hands at your midline with your arms straight.

Hold the kettlebell close to your body and bend your elbows raising the kettlebell up to your chin. At this point, your hands should be below your chin and your elbows should be pointing out to the sides.
Slowly straighten your arms and return the kettlebell to the starting position being held by both hands at your waist.
Steps 1 and 2 represent one repetition. Complete a total of 10 repetitions.

Exercise 4: Outside Foot Pick-Up

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. The kettlebell should be placed on the floor to the side of your right foot. The handle should be parallel with the side of your body.

Lower your body by bending at your knees, making sure your knees do not cross over your ankles.
When your thighs are parallel to the floor, pick up your kettlebell by the handle with your right hand.
Slowly stand up straight continuing to keep your arms straight and keeping the kettlebell close to the right side of your body.
Once you are at your full height, lower your body until the kettlebell almost touches the floor.
Steps 1 through 4 represent one repetition. Once you have completed 5 repetitions on your right side, switch to your left side by placing the kettlebell to the left of your body. Repeat the same movements.

Exercise 5: Biceps Curl

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. Maintain a slight bend in your knees. Hold the kettlebell by the handle with your right hand. The palm of your hand should face forward away from your body with your thumb facing to the side.

Raise the kettlebell towards your right shoulder, keeping your elbow close to your body and your wrist straight and then lower back down.
Steps 1 and 2 represent one repetition. Once 10 repetitions are completed on your right side, repeat the same movements on the left side.

Exercise 6: Windmill Dead Lift

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. The kettlebell should be placed behind your right foot.

Keeping your arms straight lift them straight up from your sides until they are at shoulder height, parallel to the floor.
Bend your hips to the right to point your right arm down and your left arm up.
Stretch your right arm down to grasp the kettlebell by the handle.
Maintaining your grasp on the kettlebell, straighten back up to the starting position.
Once again, bend at your hips. This movement will result in your left arm pointing down to the floor and your right arm stretching up toward the ceiling with your right hand continuing to hold the kettlebell.
Move back up to the starting position with both arms extended outward from your shoulders and parallel to the floor.
Steps 1 through 6 represent one repetition. Once you complete 5 repetitions on your right side, you should repeat the same routine on your left side.

Exercise 7: Single Arm Swing

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. Grasp the kettlebell by the handle with the right hand. Hold the kettlebell at your midline with your arm straight and positioned parallel to the floor.

To begin the swing, bend your knees, maintaining a straight arm, and bend at your waist in order that the kettlebell moves between your legs.
To create the upward swing, use the natural force of straightening your legs and hips to drive the kettlebell forwards and up.
When the kettlebell reaches shoulder height, let it fall back moving between your legs bending the knees once again.
Steps 1 through 3 represent one repetition. Once 5 repetitions are completed on the right side, repeat the same movements on the left side.

Cool Down 1: Shoulder and Arm Stretch

For this cool down exercise, stand with your feet hips-width apart and your toes pointing forward. Maintain a slight bend in your knees.

Straighten your right arm and lift it in front of you in order that it is perpendicular with your body.
Position the left hand holding the outside of your right arm. You may hold the arm either below or above the elbow, but do not place the hand directly on the elbow.
Using the left hand, pull the right arm in towards the chest. The right hand should touch the left shoulder and the right forearm should touch the chest as close as possible. A stretch in the back of the shoulder should be felt as well as in the upper arm.
Hold this position for 30 seconds and then repeat the movement on the left side.

Cool Down 2: Quad Stretch

For this cool down exercise, stand with your feet hips-width apart and your toes pointing forward. Maintain a slight bend in the knees. Balance on one foot. You may wish to stand near a wall or chair for support if needed.

Standing firmly on the left foot, bend the right leg to bring the right foot towards the right glute.
Reach back with the right hand to hold the top of the right foot and pull it in towards the glute. You should feel a stretch in the top of the thigh.
Hold this stretch for 30 seconds and then repeat on the left side.

Kettlebell Freestyle Level Intermediate

To complete this entire workout routine, you should repeat a chosen series of exercises for one minute each. During each minute, you should continue repeating the specific exercise as many times as you can. At the beginning, complete the exercises at a slow, steady pace to ensure proper form is maintained. You may wish to begin with a lighter weight until you are accustomed to the movements. Then, you may wish to increase the weights of the kettlebells. The weight which you choose to use should be light enough in order that you are able to maintain the movements involved in each exercise for the full minute, but heavy enough that you sense that your muscles are being stressed sufficiently during the full minute. As you get stronger, you may wish to increase the pace for a greater challenge and eventually increase the weight as well. Remember, correct form is the most important aspect of the exercises. Thus, do not increase the pace or weight to the extent that your form is compromised.

Between exercises, try to avoid taking breaks. If absolutely necessary, limit breaks between exercises to a maximum of 30 seconds to 1 minute. This workout routine is designed to be done at a fast pace in order that you can achieve the best results in a short period of time.

This workout routine should require about 20 minutes. If you would like a longer workout, repeat Exercises 1 through 8 a second time before you complete the Cool Down phase.

Warm-Up 1: Running in Place

For this warm-up, you should begin standing, with your feet hips-width apart. Your hands should be held up near your chin, with your palms facing inward toward your chin. Make your hands into fists to prepare to begin the exercise.

Start running in place by quickly alternating between lifting your right foot, bending your knee to a 45 degree angle, and alternating by lifting your left foot after lowering your right foot, and continuing bending your knees at a 45 degree angle. Your knees should not reach a 90 degree angle with your hips, but rather should rise half the distance between the floor and your hips.
Additionally, your arms should be included in the movement by punching upward as you alternate lifting your feet.
You should begin at a slow, steady pace, and gradually increase your speed in order that your heart rate increases.
To quicken your run-in-place, maintain a balance on the balls of your feet rather than placing your foot flatly on the floor each time you alternate.
Continue this warm-up exercise for one full minute.

Warm-Up 2: Upper-Body Twist

For this warm-up exercise, you should widen your stance to a little more than hips-width apart and squat down in order that your legs are at a 45 degree angle – maintaining a moderate squat rather than a deep squat – with your feet parallel to each other and pointing forward. The goal is to squat to a depth that you can maintain for a full minute.

Lift your elbows and bend them in order that they are at the level of your chest and move your hands to your midline.

Engage your abdominals by squeezing your stomach muscles.

Twist your entire upper body to your right side while maintaining your squat. Do not allow your legs to move. Your lower body should remain facing forward as you twist your upper body as far to the right as is comfortable.
Twist your upper body to the left following the same movement as you twisted to the right. Alternate between twisting to the left and right.
Begin at a moderate pace and increase the pace to the point at which your heart rate increases.
Continue the warm-up exercise for one full minute.

Exercise 1: Sumo Deadlift

To begin this exercise, stand with your feet in order that they are no further apart than hips-width. Hold a kettlebell with both hands, arms hanging down straight and relaxed at your center line. Use both hands to hold the handle of the kettlebell. Your feet should not point directly forward, but instead they should point slightly out away from the center of your body.

Slowly bend your knees into a squat position until the kettlebell touches the floor. Slowly return to the standing position. As you return to that position, be sure to squeeze and engage your glutes. This is one repetition.
Your back should remain straight. Do not lean forward.
Make certain that your knees do not bend forward past your ankles. If your knees cross over the ankles, move your feet slightly farther out until this no longer happens when you assume the squat position.
Repeat the movement at a pace that you can maintain for one minute.

Exercise 2: Kettlebell Floor Press

To begin this exercise, lie on your back on the floor. Your knees should be bent and your feet should be positioned firmly on the floor. Hold the kettlebell by the handle with one hand. Your arm should be bent at a 90 degree angle with your upper arm resting on the floor. The hand holding the kettlebell should point to the ceiling with the kettlebell resting on the back of the hand throughout the exercise. The elbow of the arm should be positioned to the side of the body forming a perpendicular angle rather than pressed against the midsection. Your other arm should lie flat on the floor, you may press your palm into the floor for extra support.

Lift your hips off the floor and squeeze your glutes while keeping your feet firmly on the floor. Maintain this position for the duration of the exercise.

Lift the kettlebell up until reaching the point at which there is a slight bend in the arm. Return the arm back to a 90 degree angle resting on the floor. This is one repetition.
Repeat this repetition as many times as you can in one minute, then switch your kettlebell to the other hand.
Repeat the movements with the other arm for one minute.

Exercise 3: Biceps Curl, Squat, and Overhead Press Combo

To begin this exercise, stand with your feet hips-width apart and your feet pointed forward. Bend your knees slightly. Hold the kettlebell by the ball with both hands rather than by the handle. Your palms should be pressed against the sides and your thumbs should be pressed into the base of the handle. Lift your arms in order that your hands are positioned at the midline near your chin with your elbows bent. The handle of the bell should point in toward your body at a perpendicular angle.

Slowly lower the kettlebell down towards your feet until your arms are almost straight and your forearms touch the tops of your thighs. At this point, the handle of the bell should be pointing outward away from your body. Slowly raise the kettlebell back up and reposition the handle to face your body.
While maintaining this position, move into a deep squat. Slowly return to the standing position.
As you stand up, raise the kettlebell above your head to the point that your arms are nearly straight. Slowly return your arms to the starting position.
Steps 1 through 3 represent one repetition. Complete as many repetitions as you can for one minute.

Exercise 4: Glute Bridge and Crunch Combo

To begin this exercise, lie flat on your back, with your knees bent and feet firmly on the floor. For best results, your feet should be positioned close enough to your glutes in order for you to be able to touch your ankles with your hands without sitting up. Hold your kettlebell by the ball with both hands and begin with it resting on your lower stomach or pelvis area whichever is most comfortable for you.

Slowly raise your hips and squeeze your glutes. Make sure to keep your feet flat on the floor. Your head should also continue to rest on the floor.
Slowly lower your hips back down to the starting position. Move the kettlebell to your chin area and allow it to rest on your chest.
Complete a crunch in this position by lifting your head and shoulders up while maintaining contact with the floor with the rest of your body. The goal is to engage your abdominal muscles by tightening your stomach and using those muscles to lift your head and shoulders. To aid with the engagement of your abdominal muscles, tighten them and press down towards the floor causing your back to be flat on the floor. Maintain this position throughout the duration of the crunch. If you feel any tension or pain in your neck, switch to a lower weight for this exercise until you can focus the movement on your abdominal muscles.
Return your arms and the kettlebell to the starting position.
Steps 1 through 4 represent one repetition. Repeat this routine as many times as you can for one minute.

Exercise 5: High Pull Back from Hang

To begin this exercise, stand with your feet hips-width apart, toes pointing directly forward. Hold one kettlebell by the handle in the right hand allowing the arm to hang straight down next to your right leg. Your knees should be slightly bent.

Move your hips back when you bend your knees. When completing this movement, move your kettlebell to hang between your knees. The weight of your body should be felt in your heels. Be certain that your knees are not crossing over your ankles.

From the bent over position, swing the kettlebell forward and up in order that it reaches above your right shoulder. While you swing the kettlebell, you should stand up straight at the point that your legs are straightened somewhat but continuing to maintain a slight bend. Make sure to squeeze your glutes as you come to the standing position. When you have reached this position, your elbow should be at the level of your shoulder perpendicular to your body. Imagine that your elbow is pointing at someone standing directly to your right. Also, as the kettlebell reaches the level of your shoulder, it should be hovering over your shoulder next to your ear. In this position, it should be perpendicular to the floor.
Swing your arm and kettlebell back down between your legs.
Steps 1 through 2 represent one repetition. The routine should be completed in a smooth, swift manner. You should not pause between any of the movements. Focus on creating a smooth flow from one movement to the next. Continue this routine completing as many repetitions as you can in one minute.
Once you have maintained the movement for one minute with your kettlebell in your right hand, repeat the same steps for one minute with the kettlebell in the left hand.

Exercise 6: Reverse Lunge and Bicep Curl Combo

To begin this exercise, stand with your feet hips-width apart, toes pointing directly forward. Your weight should be focused on your left leg in order that your right foot is resting lightly on the floor. Hold one kettlebell by the handle in the right hand allowing your arm to hang straight down next to your right leg. Hold the kettlebell in order that your fingers face directly forward and your thumb points to the right. Your arm should be positioned tightly next to the right side of your body. You may rest your left hand on your left hip throughout the exercise.

Move your right foot to the rear far enough that you are able to bend your left leg achieving a 90 degree angle without your knee crossing over your ankle. Your right leg should also be bent at a 90 degree angle with only the ball of your foot and your toes making contact with the floor. Your shin should be parallel to the floor. Maintain your arm position as you lunge back.

While holding the lunge position and keeping your upper arm close to your body, complete a bicep curl by lifting the kettlebell to the point that your fingers are positioned up and in towards your shoulder. Slowly return your arm back down to the starting position.
Use your left leg to move back to a standing position and return your right leg to the starting position. Avoid lifting your right foot off the floor as much as possible because you should concentrate on using the muscles of your left leg for this exercise.
Steps 1 through 2 represent one repetition. Continue the routine as many times as you can for one minute.
Once you complete the routine for one minute with your right arm and leg, switch the kettlebell to your left arm and repeat the routine for one minute with your left arm and leg.

Exercise 7: Kettlebell Halo

To begin this exercise, stand with your feet hips-width apart with toes pointing directly forward, with a slight bend in your knees. Your arms should be bent in front of you with your elbows pointing down towards the floor and your two hands holding the kettlebell in front of your chin at the midline position. Hold the kettlebell by the ball with both palms pressed against the sides and your thumbs hooked into the base of the handle. The handle of the kettlebell should be facing up. Your thumbs should be closest to your body while the fingers of both hands face away from your body.

With both hands, slowly lift the kettlebell up and to the right in order that it is positioned next to your right ear and above your right shoulder.
From your right shoulder, bring the kettlebell back and up in order that it is positioned behind and slightly above your head. In this position, your elbows should be pointed directly up towards the ceiling with the back of both upper arms facing directly in front of you and parallel to your ears.
From above your head, bring the kettlebell down and to the left in order that it is positioned next to your left ear and above your left shoulder.
From your left shoulder, bring the kettlebell back down to the starting position at your midline.
Reverse the movement moving the kettlebell in a circle first to your left side and then to your right side and return it to your midline.
Steps 1 through 5 represent one repetition. These movements should be combined to create one smooth, swift movement. Imagine circling the kettlebell around to form a halo around your head. Continue the routine completing as many repetitions as you can in one minute.

Exercise 8: Kettlebell Swing

To begin this exercise, stand with your feet a little wider than hips-width apart with your toes pointing directly forward and with a slight bend in your knees. Hold the kettlebell by the handle with both hands at your midline with your fingers facing forward away from your body. Your arms should be positioned straight down and the kettlebell should be positioned near your pelvis. The handle of the kettlebell should be facing up.

Bend your knees slightly to a 45 degree angle while swinging the kettlebell back between your legs.
Swing the kettlebell forward while straightening your legs. Swing the kettlebell back between your legs and then swing it out in front of you to above your head maintaining straight arms throughout this routine. As the kettlebell moves up, straighten your legs and squeeze your glutes. Pause for one second when the kettlebell reaches the top of the movement.
Swing the kettlebell back down between your legs.
Steps 1 through 3 represent one repetition. Continue the routine completing as many repetitions as you can for one minute.

Cool Down 1: Quad Stretch

For the cool down routine, you should begin by standing with your feet hips-width apart. You may need to use a structure upon which to brace yourself. It can be a wall, table, or a chair. You may wish to practice balancing by not using any structure for bracing. Shift your weight in order that it is focused on your left leg.

Bend your right knee in order that the heel of your right foot is positioned as close to touching your right glute as possible. Perform this action by holding your right foot with your right hand and pulling your right leg up positioning your right foot as close to your glute as possible.

Your right foot, which should be facing behind you away from your body, should be positioned as close as possible to your glute.

Your knee should point directly down at the floor. The inner thighs of both legs should press together at your midline. Your left foot should be firmly on the floor. You should feel a stretch in the front of your right leg.
Hold this position for 30 seconds and then repeat the same routine stretching your left leg.

Cool Down 2: Toe Touch into Scarecrow

For this cool down exercise, begin standing with your feet together touching at your midline with toes pointing directly in front of you.

Stretch your arms straight down towards your feet. Keep your legs straight allowing only a slight bend in the knees. Reach as close to your feet and the floor as you can without bending your knees significantly.
Stand back up stretching your arms up overhead with palms facing forward.
Bring your elbows down in order that they are in line with your shoulders perpendicular to your body in order that your elbows are pointing out to your right and left sides. Your arms should be bent at a 90 degree angle with your fingers pointing straight up and your palms facing forward. Arch your back slightly.
Move from the bent arms position directly back to stretching your arms down to your feet.
Repeat these movements for 30 seconds slowly moving between each movement in order that you feel the stretch in your legs, back, arms, and shoulders.

Cool Down 3: Page Turner

For this cool down exercise, begin lying on the floor on your right side in order that your right shoulder, torso, hip, legs, and feet are in contact with the floor. Bend your knees to a 90 degree angle in order that they are perpendicular to your body. Straighten your arms in front of you in order that your right arm is resting on the floor with palm facing up and your left palm is resting on your right palm.

Lift your left arm in order that it is perpendicular to your body and your fingers are pointing directly up. Move your head in the same direction following this movement in order that your face also is directed up. Only your head and arm should move. The other parts of your body should remain stationary.

Move your left arm reaching back behind your torso towards the floor on the other side of your body. Move your left hand, with the palm facing up, as close to the floor as you can without straining your back. Your head should follow the movement of your arm, so that your face turns towards your left shoulder moving as far back as you can without straining your neck.

Reverse this movement by bringing your left arm back up so that it is perpendicular to your body and then move it back down in order that your left palm touches your right palm.
This routine should be carried out in one smooth, slow movement in order that you can feel the stretch in your back, neck, and arm.
Repeat these movements for 30 seconds on your left side, then switch to your right side and repeat for additional 30 seconds.

Cool Down 4: Child’s Pose into Upward Facing Dog

For this cool down routine, begin by assuming a position on the floor on your hands and knees resting your weight mainly on your legs to reduce the pressure on your wrists. Your palms, knees, and the tops of your feet should be positioned flatly on the floor.

Press your hips back and bend your knees in order that your glutes come as close to resting on your heels as possible. Stretch your arms straight out in front of you and position your forehead on the floor. You should feel the stretch in your arms and back.
Move back up to the “all fours position” and then straighten your legs out behind you. Your arms should be positioned directly below your shoulders with palms pressed on the floor. Your chest should be facing forward. Arch your back if the movement causes no pain. Your face should be directed forward and slightly upwards without straining your neck. You should feel this stretch in your abdominal muscles and your back.
Repeat the movements for a duration of 30 seconds.

Kettlebell Freestyle Level Advanced

To complete this entire workout routine, you should repeat each series of exercises for a duration of one minute for each set. Within each minute, you should repeat each routine as many times as you can. At the beginning, complete the exercises at a slow, steady pace to ensure proper form is maintained. You may wish to begin with a lighter weight until you are accustomed to the movements. Then, you may wish to challenge yourself using heavier weights. The weight you use should be light enough in order that you are able to maintain each movement properly for the full minute. The weight should be heavy enough in order that you sense that your muscles are stressed throughout the full minute. As you get stronger, you may increase your pace for a greater challenge and eventually increase your weight as well. Remember, correct form is the most important aspect. Thus, do not challenge yourself to the extent that your form is compromised.

Between routines, avoid taking breaks. If absolutely necessary, limit breaks between routines to a maximum of 30 seconds to 1 minute. The workout routine is designed to be done at a fast pace in order that you can achieve the best results in a short period of time.

In general, this workout routine should require about 20 minutes for completion. If you want a longer workout, repeat Exercises 1 through 10 a second time before you complete the Cool Down stretching segment.

Warm-Up 1: Jumping Jacks

For this warm-up routine, begin standing with your feet a little wider than hips-width apart and your knees slightly bent.

Raise your arms up overhead in order that your palms face forward and your arms are slightly bent.
In one movement, jump to move your feet together while moving your arms down to your sides.
In one movement, jump to move your feet back out to the starting position and your arms back up overhead.
Make the movements repeatedly in a swift manner in order to increase your heart rate.
Continue the warm-up routine for one full minute.

Warm-Up 2: High Punch-Out

For this warm-up routine, begin standing with your feet hips-width apart and your toes pointing forward. Your arms should be bent with your hands in fists in line with your chin. Engage your abdominals by squeezing your stomach, imagine forcing your abdominal muscles back towards your spine.

Move your right fist up and out in order that your arm is extended fully in front of you and your fist is at the level of the top of your head. Return it back to the starting position.
Repeat the same movement with your left arm and then return it back to the starting position.
Alternate the movements quickly in order that you punch forward rapidly. Continue this warm-up for one full minute.

Warm-Up 3 Opposite-Side Toe Touch

For this warm-up routine, begin standing with your feet a little wider than hips-width apart with your toes pointing forward, and your knees slightly bent. Raise your arms up in order they are in line with your shoulders and parallel to one another. Your elbows should have a very slight bend.

Bend at the waist towards your toes. Bring your right arm across your body to touch your left foot.
Stand back up returning to the standing position.
Repeat the same movements moving your left arm across your body to touch your right foot.
Again, return to the standing position.
Alternate between the two movements for one full minute.

Exercise 1: Squat and One-Arm Row Combo

To begin this routine, stand with your feet hips-width apart and your toes pointing forward. Hold one kettlebell by the handle with your right hand and your arm extended down in front of your right leg.

Move your hips back and bend your knees to squat down. As you squat, your arm should stay straight and the kettlebell should touch the floor between your feet. Do not allow your knees to cross over your ankles.
Maintain the squat position as you bend your arm to bring the kettlebell up to your chest. Your elbow should bend and be directed towards the back of your body. Your upper arm should be in line with your torso.
Return the kettlebell back down to touch the floor.
Straighten your legs to resume the standing position. Squeeze your glutes as you stand.
Steps 1 through 4 represent one repetition. Repeat this routine as many times as you can for one full minute.
Once you have done one minute with the kettlebell in your right hand, switch to your left hand and repeat the same routine for one more minute.

Exercise 2: Single-Repetition Swing and Bear Plank Combo

To begin this exercise, stand with your feet wider than hips-width apart and your toes pointing forward. Hold one kettlebell by the handle at your midline with both hands. Bend over in order that your kettlebell rests on the floor in front of you. It should be placed approximately one foot in front of your feet. Bend your knees considerably.

Maintain the position of your legs as you lift the kettlebell slightly off the floor and swing it back between your knees.
As you swing the kettlebell forward, straighten your legs in order that you come to a standing position. At the end of this movement, you should be standing with your legs straight, arms extended straight out in front of you at the level of your chin. Squeeze your glutes as you come to the standing position.
Bend your knees to swing the kettlebell between your legs returning to the position in step 1.
Swing the kettlebell in order that it comes to rest on the floor and you have returned to the starting position.
Release your grip on the handle of the kettlebell and place your hands on either side of the kettlebell next to it directly below your shoulders touching the floor with your hands.

Jump back to the point that your feet are in line with your hips.

Bend your knees and move back in order that your hips are up and your arms are in front of you with your hands remaining on the floor. Your knees should be suspended above the floor and only your toes and balls of your feet should be touching the floor.

Jump up in order that your feet return to the starting position. Grasp the handle of the kettlebell.
Steps 1 through 6 represent one repetition. Repeat this routine as many times as you can for one full minute.

Exercise 3: Curl and Press Combo

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. Grasp the kettlebell by the handle with your right hand, your arm should be positioned straight down at your side. Hold the handle of the kettlebell so that the palm of your hand and your fingernails are facing forward.

Press your upper arm tight to the side of your body as you bend your elbow to bring your hand towards your right shoulder. Your elbow should be bent sufficiently that it is pointing straight down towards the floor at the end of the movement. At this point, the palm of your hand and your fingernails should be facing in towards your shoulder.
Maintain this position of your arm while you twist your wrist and the kettlebell moves in order that the palm of your hand and your fingernails are facing your chin. Continue to twist until the palm of your hand faces forward. At this point, your kettlebell should be resting on the back of your hand.
Press your kettlebell straight up towards the ceiling and straighten your arm. Bring your kettlebell back down to your shoulder and then back down to the starting position.
Steps 1 through 3 represent one repetition. Repeat this routine as many times as you can for one full minute.
Once you have completed the movements for one minute with the kettlebell in your right hand, switch to your left hand and repeat the same routine for one more minute.

Exercise 4: Single-Repetition Swing and Deadlift Jump Combo

To begin this exercise, stand with your feet wider than hips-width apart and your toes pointing forward. Hold the kettlebell by the handle at your midline with both hands. Bend over allowing your kettlebell to rest on the floor in front of you. It should be about one foot in front of your feet. Bend your knees considerably.

Maintain the position of your legs as you swing your kettlebell straight back between your knees.
As you swing the kettlebell forward, straighten your legs to come to a standing position. At the end of this movement, you should be standing with your legs straight and arms extended straight out in front of you in line with your chin. You should squeeze your glutes as you come to the standing position.
Bend your knees to swing the kettlebell back between your legs returning to the position in step 1.
The kettlebell should come to rest on the floor as you return to the starting position.
Jump forward placing your feet in line with the kettlebell as you maintain your grip on it keeping the kettlebell on the floor.
Move up to the standing position and jump up in one swift movement. As you jump, hold the kettlebell with both hands at your midline.
Return the kettlebell to the floor and jump back in order to position your feet in the starting location.
Steps 1 through 7 represent one repetition. Repeat this routine as many times as you can for one full minute.

Exercise 5: One-Arm Clean

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. Hold the kettlebell with your right hand positioned straight down at your side.

Flex forward at your hips with a slight bend in your knees causing your chest to move slightly towards the floor and the kettlebell moves down between your knees at your midline. The palm of your hand and your fingernails should be facing in towards your body.
Press your upper arm tight to the side of your body as you swiftly bend your arm to bring your hand towards your right shoulder. Your elbow should be bent in order that it is pointing straight down towards the floor. The palm of your hand and your fingernails should now be facing in towards your shoulder.
Return to the position in step 1.
Steps 1 through 3 represent one repetition. Repeat this routine as many times as you can for one full minute.
Once you have done one minute with the kettlebell in your right hand, switch to your left hand and repeat the same routine for one more minute.

Exercise 6: Gorilla Row

To begin this exercise, place the kettlebell on the floor in front of your left foot. Stand with your feet hips-width apart, toes pointed forward.

Flex forward at your hips, bending your knees moving your chest parallel to the floor. Your right arm should reach across your body to grasp the handle of the kettlebell.
Maintain this position as you move the kettlebell across and under your body to the right side of your torso. Your elbow should be pointing up towards the ceiling.
Move your arm back down across your body and tap your kettlebell on the floor in front of your left foot.
Steps 1 through 3 represent one repetition. Repeat this routine as many times as you can for one full minute.
Once you have completed one minute with the kettlebell in your right hand, switch to your left hand and repeat the same routine for one more minute starting with your kettlebell on the floor in front of your right foot.

Exercise 7: Reverse Lunge

To begin this exercise, stand with your feet hips-width apart and your toes pointing forward. Hold one kettlebell by the handle in your right hand. Your arm should be positioned straight up in line with your shoulder in order that the palm of your hand and your fingernails are facing in towards your midline. The kettlebell should rest on the back of your hand. Hold your arm in this position for the entire minute for the duration of the exercise.

Move your right foot back in order that both of your knees assume a 90 degree bend. Gently tap your right knee on the floor behind you.
Stand back up to the starting position. Be sure not to push up from the floor with your right foot but rather you should use your left leg to push up to the standing position.
Steps 1 through 2 represent one repetition. Repeat this routine as many times as you can for one full minute.
Once you have completed one minute with the kettlebell in your right hand, switch to your left hand and repeat the same routine for one more minute on your left side.

Exercise 8: Uneven Push-Up

To begin this exercise, you should be positioned on the floor in a push-up position with legs straight back, with the balls of your feet and your toes on the floor with arms straight under your shoulders. Your face should be facing down at the floor. Place the kettlebell at the location where your right hand is on the floor. Hold the kettlebell by the handle in this position. Engage your abs by tightening your stomach muscles.

Bend your elbows in order that your chest moves as close to the floor as possible.
Straighten your arms in order that your body moves back up to the starting position.
Steps 1 through 2 represent one repetition. Repeat this routine as many times as you can for one full minute.
Once you have completed one minute with the kettlebell in your right hand, switch to your left hand and repeat the same routine for one more minute.

Exercise 9: Side Lunge and Press Up

To begin this exercise, stand with your feet hips-width apart and your toes pointed forward. Hold the kettlebell with your right hand with your arm bent to the extent that your elbow points straight down toward the floor and your hand is in front of your shoulder. The palm of your hand and your fingernails should be facing inward towards your chin. The kettlebell should rest on the back of your hand.

Move your right foot out to the right horizontally to the extent that your right knee assumes a 90-degree bend. Both of your feet should still be facing forward. Your left foot should remain stationary. Push back up to the standing position.
While standing, move your arm straight up in line with your shoulder. Move it back down to the starting position.
Steps 1 through 2 represent one repetition. Repeat this routine as many times as you can for one full minute.
Once you have done one minute with the kettlebell in your right hand, switch to your left hand and repeat the same routine for one more minute lunging with your left foot towards your left side and moving the kettlebell up in your left hand.

Exercise 10: Front Squat and Rotational Press Combo

To begin this exercise, stand with your feet slightly wider than hips-width apart. Grasping the handle of the kettlebell. Hold it with your right hand in front of your shoulder. Your elbow should be bent pointing down towards the floor. The palm of your hand and your fingernails should face inward towards your head. The kettlebell should rest on the back of your hand.

Squat as far down as you can without allowing your knees to cross over your ankles. Push back up to the standing position and squeeze your glutes.
Move your feet with your toes facing to the left as you rotate your body to face the left. Move your arm straight up in line with your shoulder.
Rotate back to face forward as you bring your arm back to the starting position.
Steps 1 through 3 represent one repetition. Repeat this routine as many times as you can for one minute.
Once you have completed one minute with the kettlebell in your right hand, switch to your left hand and repeat the same routine for one more minute, rotating your body towards the right side as you move your left arm up.

Cool-Down 1: Wall Angel

For this cool down exercise, stand with your feet together and your back against a wall. Move your arms to the point that your upper arms are parallel to the floor and your fingers are pointing straight up to the ceiling. Your palms should be facing out in front of you with the back of your hands pressing against the wall.

Slowly slide your arms up the wall as straight as possible.
Slowly slide your arms back down the wall bringing your elbows past the starting position and towards your torso. You should sense the stretch in your back and shoulders.
Repeat these movements for 30 seconds.

Cool-Down 2: Toe Touch

In this cool down exercise, stand with your feet hips-width apart and toes pointing forward.

Reach down to bring your fingers as close to touching your toes as possible. Maintain a slight bend in your knees. You should sense this stretch in your hamstrings and shoulders.
Hold this position for 30 seconds.

Cool-Down 3: Butterfly

In this cool down exercise, sit on the floor with the soles of your feet touching at your midline and your knees bent in order that the sides of your legs touch the floor and your knees are pointed out away from your midline.

Grasp your ankles with your hands and pull your feet in towards your pelvis to the extent that you sense a stretch in your inner thighs.
As you pull your feet in, press your elbows into your legs to push them down towards the floor.
Hold this position for 30 seconds.

Cool Down 4: Chest Opener

In this cool down exercise, stand with your feet hips-width apart.

Interlock your fingers behind your back with your arms straight down towards the floor.
Pull your shoulders back while pushing your chest forward and pushing your hands down towards the floor. You should sense this stretch in your chest and arms.
Hold this position for 30 seconds.

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