These simple kettlebell moves provide a full-body workout

The best workouts are all about efficiency.

Condense a class into 30 minutes? Yes please. An exercise that’s both cardio and toning? Sign us up. None of us want to spend more time than we have to working out.

That’s why kettlebells are such a great piece of kit. They are incredibly versatile and allow you to get a serious sweat on while also working on strength. All in a few simple moves.

‘Kettlebells are an awesome invention,’ says Joshua Pearson, fitness expert at

‘They’re an incredible way to spice up your training from the standard dumbbell and barbell combination.

‘They’re ever-growing in popularity, and if you find out the best ways to use them, you’re onto a winner.’

The full-body kettlebell workout

Josh loves kettlebells so much he’s created this bespoke workout, designed to tackle every muscle group – in less than half an hour.

Six exercises, three times in 24 minutes.

For each exercise, work for 45 seconds and rest for 15 seconds. And do the whole thing three times.

Goblet squats

Squats in any format are an excellent way to hit almost all of the muscles in your legs in one fell swoop.

They’re often known as the king of lower-body exercises, and they’re an absolute titan in their own right, really hitting your quads, hamstrings and glutes.

Try and make sure you dip below a 90-degree angle for full effect, but all progress is good progress.

Bent rows

Bent rows are an incredible way to hit your upper back muscles. They’re one of the best for it, in fact.

With a kettlebell in each hand and standing bending forward at the waist, pull the weight up to your chest and slowly release it back down again.

Make sure you aren’t building momentum, and keep your elbows close to your sides to prevent using other muscles and cheating. It’s one of the staple lifts in an awesome workout.

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