Kettlebell Workout Guide | Staying Fit at Home

Kettlebell Home Workout Guide
Kettlebell Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Kettlebell Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Kettlebell Workout?

A kettlebell workout will help you work on your strength from home and hopefully build up some muscle whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A kettlebell workout is a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home or outside in your garden.

Older Woman Training with Kettlebell

What You Need For a Kettlebell Workout

You’ll need at least 1 kettlebell. If you have a couple of different weighted kettlebells, grab all of these so that you have the option lifting heavier weights on different exercises. If you don’t have access to a kettlebell at home, don’t worry. A good household alternative is a filling up a bag or rucksack with household items so that you’re carrying one object with a substantial amount of weight behind it. Give your maximum energy throughout to maximise the results.

Exercise 1: Kettlebell Swings

Stand up straight with your legs shoulder width apart. Hold your kettlebell between you legs with both hands. Hold it by the handle to make it easier to swing. Slightly bend your knees and stick your bum out. Thrust your hips forward to help you swing the kettlebell upwards until your hands are up to shoulder height. Squeeze your bum at the top of the swing to really engage your glutes with each swing.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Goblet Squats

Stand upright and hold your weight with both hands close to your chest. Stand with your feet hip width apart and sit down into a low squat. A goblet squat is all about that depth so try to get as low as you can to really feel the benefits of this exercise.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Deadlifts

A deadlift is a great full body exercise and definitely works those legs. Start by standing upright holding your ‘kettlebell’ between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Goblet Lunges

To perform a goblet lunge, you’ll need to hold your kettlebell between both hands close to your chest. Lower your body into a lunge with your left leg and then return upright. Lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 5: Bottom Up Presses

For this next exercise, you’ll need two lighter kettlebell or just two lighter weighted objects. Hold the weights in front of your shoulders and then press your shoulders into the air to finish this workout with a shoulder burning exercise.  

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Helen as she guides you through this full Kettlebell Workout.

Kettlebell Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Kettlebell(s)

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Kettlebell Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Kettlebell Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Man Weight Lifting

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone