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Get Stronger and Leaner in 30 Minutes With Kettlebells

November 7, 2012 | Giovanni Grassi

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Many athletes don't have time in the day to work out. This is one of the primary reasons why people fail to make it to the gym. Yes, there is the argument that you should make time for your workouts no matter what; but regardless, time can be tight some days.

To get a full workout in only 30 minutes, try this kettlebell routine. It is designed to allow you to reach your fitness goals in an extremely time-efficient manner. The six exercises keep your body moving throughout the entire kettlebell workout and hit every major muscle group, including your core.

Complete the exercises in circuit fashion, one after another. Repeat the circuit three times, resting for 30 seconds between circuits. Check out STACK's Kettlebell Exercise Library for even more strength-building kettlebell workouts.

Kettlebell Goblet Squat

Focus: quads, hamstrings, glutes and core

  • Assume athletic stance with feet shoulder-width apart
  • Hold kettlebell upside down at chest height
  • Bend knees and hips to lower into squat until thighs are parallel to ground
  • Keep chest up and back straight
  • Drive out of squat to return to start position
  • Repeat for specified reps

Sets/Reps: 3x25

Alternating Kettlebell Chest Press

Focus: chest and triceps

  • Lie on back with legs straight holding kettlebells in front of chest with arms fully extended
  • Lower right arm until elbow touches floor; keep elbow close to side
  • Drive kettlebell up to start position
  • Repeat with opposite arm
  • Continue in alternating fashion for specified reps

Sets/Reps: 3x25 each arm

Single-Leg Kettlebell RDL

Focus: hamstrings, glutes and core

  • Balance on one leg holding kettlebell in opposite hand at hip
  • With balancing leg slightly bent and back flat, bend forward at waist until kettlebell is just above floor
  • Flex glute to extend hip and return to starting position
  • Repeat for specified reps
  • Perform set on opposite side

Sets/Reps: 3x25 each leg

Kettlebell Bent-Over Row

Focus: lats, biceps and core

  • Place right hand and right knee on bench and left leg on floor to side
  • Hold kettlebell in left hand with palm facing in
  • Bring kettlebell to chest while keeping elbow tight to body; hold for one count
  • Lower kettlebell to start position; repeat
  • Perform on opposite side

Sets/Reps: 3x25 each arm

Kettlebell Swings

Focus: glutes, core

  • Assume athletic quarter-squat stance holding kettlebell between legs
  • Keeping arms straight, drive through heels and explode up with hips to swing kettlebell in front up to chin level
  • Return to start position with control and repeat rhythmically

Sets/Reps: 3x25

(Watch Jimmy Rollins perform Kettlebell Swings)

Alternating Kettlebell Shoulder Press

Focus: shoulders, triceps and core

  • Assume athletic stance holding kettlebells at shoulder level with palms facing together
  • Press one kettlebell directly overhead and rotate arm so palm faces forward
  • Lower kettlebell to shoulder
  • Perform with opposite arm
  • Continue in alternating fashion for specified reps

Sets/Reps: 3x25 each arm

Giovanni Grassi
- Giovanni Grassi is an NSCA-CSCS-certified sports performance specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in speed and agility...
Giovanni Grassi
- Giovanni Grassi is an NSCA-CSCS-certified sports performance specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in speed and agility...
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