For those who are low on time, a full-body workout is a great way to squeeze training in between other commitments. Whether you exercise at the gym or at home, kettlebells are a versatile piece of equipment that you can employ for quick, full-body sessions. They also store away neatly once you’re done. Bonus.
These five moves are functional, compound exercises, which means they activate multiple muscle groups and strengthen your body in a way that replicates everyday movements. For instance, the weighted squat move will strengthen the muscles that are involved whenever you sit down or stand up from a chair.
Sam is a personal trainer at Nuffield Health in Devonshire, UK. He has over 10 years of experience in personal training and strength and conditioning coaching. He has worked with a wide variety of clientele, including professional athletes as well as stroke, cerebral palsy, and oncology rehabilitation patients, and he has two undergraduate degrees in strength and conditioning and health and fitness.
How to do this workout
- Goblet squat
- Sumo deadlift to upright row
- Reverse lunge
- Shoulder press
- Plank pull-through
Perform three sets of 12 repetitions of each exercise with a 60-second rest between sets. Alternatively, you can do the exercises as a circuit, performing the moves consecutively and doing each one for 30 seconds, then resting for 30 seconds and starting the routine again from the top.
The exercises
1. Goblet squat
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Targets: Glutes, quads, hamstrings, calves and core
- Stand with your feet shoulder-width apart. Hold the kettlebell with both hands on the horns, keeping the kettlebell at chest height, close to the body.
- Take a deep breath and hold it, then slowly squat down, keeping your chest up and knees tracking out. Make sure you initiate the movement from your hips. At the bottom of the movement, your hips should be lower than your…
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