Workout of the week: 35-min kettlebell workout for strength and power
ANGELICA CAVAZOS
Personal trainer from Vienna
Angelica specializes in strength and mobility training and trains people to become physically skillful and mentally intuitive. She creates efficient training programs that allow her clients to build strength and muscles and gain an athletic body.
Follow her on Instagram: @angieinmotion
35-MIN KETTLEBELL WORKOUT FOR STRENGTH AND POWER
ALL LEVELS / kettlebell workout for strength / 35 minutes
Equipment: Kettlebell
Kettlebells are an excellent way to improve a gym or make home workouts even more fun. Its design and versatility turn this fitness tool into a must-have since it can challenge your whole body. Another point in their favour is that they can be used by every athlete, no matter what their fitness level is.
A kettlebell training session, consequently, can be whatever we want it to be. It can target specific parts of your body or your whole body. You can lose weight or build muscle. It can definitely get you stronger.
With the help of Angie Cavazos, our personal trainer from EVO Mariahilfer Straße in Vienna, we bring you a kettlebell workout for strength and power. So grab a couple of kettlebells and follow along.
This workout consists only of four exercises divided into two supersets, performed five times back-to-back.
WORKOUT SETUP
- 2 supersets
- Each superset to be performed for 5 times, back-to-back
- 35 minutes
- Equipment: Kettlebell
WORKING OUT FROM HOME? NO PROBLEM.
If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.
Alternative equipment
- Kettlebell = bag with some weights, such as books, cans of food
Alternative exercise
- Kettlebell narrow grip push-up = perform a normal push-up or replace the kettlebell with a ball, e.g. basketball, football or volleyball
WORKOUT EXERCISE LIST
SUPERSET 1
5 times, back-to-back.
1. HOCKEY DEADLIFT
8 reps each side
- In a standing position, place your feet together.
- Grab a kettlebell and place it in one of your sides.
- With a neutral spine, hinge back and rotate your thoracic spine to reach the handle of your kettlebell. Bent slightly your knees pushing your behind back in order to reach the kettlebell.
- Bring it to standing to rotate to the other side and touch the floor.
You can scale this exercise two ways:
- To shorten the range of motion: Add a pair of yoga blocks, books, pillows in order to adjust to your needs.
- To deeper the range of motion: Step on an elevated surface to perform the move.
2. COSSACK GOBLET SQUAT
8 reps each side
- Pick up the kettlebell to goblet squat position.
- Lateral lunge to the side and tip up the toes up to the ceiling.
- Windmill to the other side to end up again in a lateral lunge position.
Scale this exercise by using only your bodyweight or perform a lateral lunge to standing goblet to lateral lunge.
SUPERSET 2
5 times, back-to-back.
1. ONE ARM ROW
8 reps each side
- Hinge back your hip.
- Pick up a medium-weight kettlebell.
- Engage the lats and row the bell.
2. KETTLEBELL NARROW GRIP PUSH-UP
5 – 8 reps each side
- Place your kettlebell down on your mat or on the floor.
- Put your hands on your kettlebells.
- Come into a high plank or push-up position.
- Lower yourself down in control.
You can scale this exercise by putting your knees on the floor or by using your body weight only.
Liked this kettlebell workout? Check out some other workouts of the week designed by our personal trainers here:
- Full-body dumbbell workout
- Functional shoulder workout
- 35-min functional strength workout
- 30-min functional workout for strength
- 30-min Pilates workout for strength and power
- 30-min full-body HIIT workout
