FREE At Home Kettlebell Workouts

Sunday, 4:10pm as I sit down to type this. I've left the newsletter to the last minute, once again. Sometimes this works out well for me... and sometimes not so much.

On Monday, I rang my sister and decided, with restrictions just lifted, that we should plan a surprise party for the folks on Saturday. 5 days was not enough time, my sister thought. But we went for it anyway and, thankfully, we pulled it off well!

Too well. After a great night last night, it may have been a bit of a struggle to get up this morning! But after recording this week's episode of the Any Given Runday podcast, I knew I was forgetting something. Nope, not my long run, which is going to have to be after my dinner this afternoon (that's going to be interesting!), but all the kettlebells that went on sale in Aldi this morning. The plan had been to pick up a few 8kg ones for my Boot Camp classes.

At 10:30, I got to Aldi with the trolley ready to be loaded, only to find a few 4kg kettlebells left. I knew I was too late but thought I might have gotten away with it. Nope. Leaving it to the last minute had not paid off this time.

So with a lot of people getting kettlebells this morning, I thought that's exactly what I would dedicate this newsletter to Kettlebell Training

With a lot of my boot camp classes revolving around kettlebells, it's no surprise that kettlebells are something I am a big fan of.

If I could only recommend one bit of equipment for at-home sessions, it probably would be a kettlebell, with the weight depending on the person. For more variety with the exercises, I would pick a weight that you can press over your head with one arm for 5-8 reps.

So, if you did get a kettlebell, what exercises can you do with them at home? Well, you can always follow along with these sessions below:

Express Full Body Kettlebell Session
Kettlebell Cardio Circuit Session
At Home Follow Along Kettlebell Workout
Follow Along Kettlebell HIIT workout

With Kettlebell exercises, you can get a bit more of a cardio element to the sessions with some of the exercises, particularly the Kettlebell swing.

If you are to do your own workouts at your own pace at home and have a lighter kettlebell, I would combine upper and lower exercises from below, working towards 8-15 reps on each exercise (as long as you push to a stage where you could get 1-2 more reps max)

Lower Body Exercises:
Split Squats
Kettlebell Swings
Kettlebell RDL (Alternative if you struggle with Kettlebell Swings)
Single-Leg RDL (Hold Kettlebell in the same hand as leg being kicked back)
KB Lateral Lunge

Upper Body Exercises:
KB Press
KB Row

Additional Full Body Exercises or Routines:
Kettlebell Swing Finisher
Kettlebell Complex Finisher
A Tutorial on Kettlebell Swings
KB Pull Through

Or you could take the guessing game out of your Kettlebell routines for the next 6 weeks by clicking HERE.