Quick and Efficient Full Body Kettlebell Workout

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The kettlebell is my absolute favourite piece of fitness equipment.  If you’re looking to improve your running performance with strength training, then look no further than the kettlebell.  It’s a relatively small investment (my kettlebell was $39 from SportChek, but you can also order them from Amazon) with a big bang for your buck.  I have a 15lb kettlebell for single arm moves, and a heavier 25lb kettlebell for double arm moves.

Compound, whole body movements that are typical of kettlebell exercises are superior to machines that isolate single muscles. Compound movements for improve muscle tone, body composition, and strength. Further, kettlebells strengthen tendons and ligaments, making joints tougher and less-susceptible to injury. Another nice thing about kettlebells is that you can do a good full body workout in very little time.  You can easily add in a 15 minute strength workout at the end of a run.

Here are my 4 favourite exercises for a quick and efficient kettlebell workout:

1. 1. The Goblet and Press
      The Goblet Squat and Press takes the base movement and adds a shoulder press at the top of every rep.
      

      

      

      

   2. The Kettlebell Lunge Press
      The Kettlebell Lunge Press is a combination of the Shoulder Press and Kettlebell Lunges.
      

      

      

   3. Single Leg Hamstring Bridge with Kettlebell Skull Crushers
      Combine a single leg hamstring bridge with skull crushers to strengthen your hamstrings and triceps at the same time.
      

      

      

      (Why yes, there is a cat spotting me in this exercise – thank you Pecan! 🙂 )

   4. Renegade Kettlebell Row
      The renegade row is a multi-purpose, multi-joint exercise that increases strength in the back, shoulders, triceps, and biceps. This two-in-one exercise will also actively engage the core throughout the range of motion.
      

      

      

   Do each exercise for 1 minute (30 sec/side for the lunges, hamstring bridges and renegade rows), as a circuit with a 10 sec rest between exercises.  

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   Have a great workout!

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