Ok, if you are looking to get a major sweat going, burn some massive calories, and work those thighs, bum, back, arms, and abs, then this kettlebell mixer workout for you. Seriously, every time I do this workout I am sore for two days. The best part is that the workout comes in a set that takes 5-minutes to complete and can be done as many times as your heart desires. I average doing 3 sets of this workout either before yoga or after a run. But, doing just two sets the other day gave me a super great workout as well.
You may ask, why is it called a kettlebell mixer workout? Great question! This workout mixes different uses for kettlebells along with different areas the kettlebell targets. Depending on how many sets you do, you can also get a bit more tricksy and switch-up exercises per set. Also, it is what I dubbed it on my interval timer.
To complete this workout, do each exercise for 1-minute (or 30-seconds per side), then move straight to the next. Take a 30-second break between sets. If you would like to (which I recommend) alternate between squats for the odd sets and Russian twists for the even... It will give an incredible full body workout!
To complete this workout, you will need an 8-15 lb kettlebell. I opted for an 8 pounder.
Kettlebell Swing
Works: Abs, legs, and bum
This is my all-time favorite kettlebell exercise! Stand with feet shoulder width apart. The key is to keep the back straight and hinge at the hips with knees slightly bent and the kettlebell held between the legs. Swing the kettlebell upwards with arms straight and simultaneously lift the torso and straighten the legs. It is important that the glutes and core are doing all the work here. Continue fro 1-minute.
Check out this video for an in depth description of what to do.
Alternating Lunges
Works: Legs, bum, and back
Stand with feet hip width apart and the kettlebell held at chest level. Alternate lunges with the right, then the left foot while keeping the kettlebell stationary and torso straight. You can either complete stationary lunges where the feet alternate lunging foward and returning to starting, or, walking lunges. Continue for 1-minute.
Windmills
Works: Legs, obliques, and back
Start with legs shoulder width apart with feet facing forward. Lift the kettlebell overhead with the right arm, making sure the arm stays straight up the entire time. Slowly hinge at the waist while keeping the legs and right arm straight. Touch your right toes with the left arm, then return to starting. Continue for 30-seconds, then alternate to the left side.
Squats: Odd sets
Works: Bum, legs, and core
Stand with feet shoulder width apart and toes facing forward. Hold the kettlebell at chest level and slowly bend down. Be sure to keep the back straight and push the bum out. Lower as far to the ground as possible with a straight back, then slowly rise back up to starting. Conitnue for 1-minute.
Russian Twists: Even sets
Works: Abs- all of them, chest, shoulders, back, and inner thighs
Begin sitting on the ground with legs lifted and knees at 90 degrees so the lower legs are parallel to the floor. Back should be straight and at a 45 degree angle with the ground. Hold the kettlebell at your belly button and begin twisting to the right, then the left so the kettlebell touches the ground on each side. Continue for 1-minute, making sure that the legs stay together and only the torso moves.
There should be no lower back pain here. If you feel pain in your lower back, chances are that the back is not straight. Try placing the feet on the ground to keep the back straighter and reduce lower back pain.
Side Plank Leg Lift Rows
Works: What does it not work?
Get into side plank position with either the left forearm (intermediate) or hand (advanced) resting on the ground directly under the shoulder. Stack the feet on top of one another and keep the hips up as high as possible with the free holding the kettlbell on the ground with the right arm at chest level. Slowly bend the right arm, thus lifting the kettlebell in the same line of the chest. While lifting the kettlebell, simultaneously lift the right leg off the ground as high as possible while keeping it straight and in line with the rest of the body. Hold, then lower back to starting.
This exercise takes lots of coordination and balacce. Try to complete 5 side plank leg lift rows in 30-seconds before alternating sides.
