Quick At-Home, Full Body Kettlebell Circuit
As a mom, and anyone who's looking to get fit while saving time, working out at home is probably crucial to your goals (read more about why you should workout at home here). And while there are a zillion ways to go about home workouts (more on that below!), using a kettlebell helps keep your workouts quick, effective and fun- enter this kettlebell circuit!
Working out at home should be every mom's go-to. Since our biggest struggle when it comes to fitness and exercise is finding the time to fit it in, this solution is the easiest.
Unfortunately, there are some setbacks when it comes to exercising at home and the biggest is equipment or style.
When it comes to style, most people believe that at-home workouts need to revolve around high-intensity intervals and plyometrics (jumping). You see a lot of workouts featuring jump squats, burpees, mountain climbers and push-ups.
And those exercises are awesome and effective.
But they're not practical for everyone, especially moms just getting back into a fitness routine (check out this post on how to make a fitness program!). While I will rock some jump training every now and then, that style of workout is one I dislike (not because it's not effective but because it's not my thing). Instead, I like to focus on practical training and muscular contraction- not failure.
Which leads to the other struggle of not having the room, or money, for a lot of workout equipment. And this is the obstacle I am going to crush!
Kettebells are wonderful because you can get a full body workout with just one kettlebell. No need to have a full rack of dumbbells, one kettlebelll will provide you with external resistance and allow you to target every muscle in your body... without all the jumping 😀
One of the crucial issues when working out at home is that most people struggle to work the back of the body and instead focus on just the front with exercises like squats and push ups. While I love squats, ignoring the other side of your body leads to imbalances, injury and poor performance.
Using even just one kettlebell allows you to target the back of the body to help strengthen and improve it. You can check out some of my favorite back of the body exercises.
For this particular kettlebell circuit,, I chose to use a lot of unilateral exercises.This means that while you are providing your body with external resistance, you're also challenging it's stability. So a two birds with one stone type of thing.
The exercises use multiple muscle groups (no isolation exercises here!) which is what makes this full-body workout quick and effective.
When you're on a time crunch you want to get a good workout in a short amount of time. Circuit training allows you to accomplish this. There are five exercises and performed back to back is what keeps the workout quick and your heart rate up.
Single KB Reverse Lunge 8-10/leg
Single KB Bentover Row 8-10/arm
Goblet Squat With Pause 10
Single Arm Chest Press 8-10/arm
Kettlebell Swings 20-30
Take a quick rest once all the exercises are finished and jump back in for a total of 3-4 sets depending on time.
Need a video demo of the kettlebell circuit? Check it out here below.
As I said, this kettlebell circuit is fast but effective. It combines external resistance in a circuit-based workout to not only target all of your muscles but get your heart rate up to.
Focus on really making the exercises count, contract and understand each movement and you'll get more bang for your buck.
And of course, don't forget to keep some homemade muscle rub on hand to help your muscles recover for the next sweat session!
Don't Forget To Pin This At Home Kettlebell Circuit
There isn't one perfect way to work out- there are lots! So find a full-body workout (like this kettlebell circuit!) that works for you. For your priorities and your lifestyle. There's a lot you can do with just one kettlebell and not only will your workouts be effective but they'll be quick because you can work out at home and eliminate travel time.
Stay fit mamas xx