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Home Buying Help – Money Management Tools – Home Decorating Ideas – Free Recipes

15-Minute Home Workouts

Too busy (or broke) for the gym? Try these fast and easy fitness routines you can do at home.

Home Buying Help – Money Management Tools – Home Decorating Ideas – Free Recipes

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15-Minute Kettlebell (kb) Workout

Equipment Needed: Kettlebell

Front Squat

Hold the kb by the horns in front of your chest while standing with your feet out slightly wider than shoulder-width apart; bend your knees and squat down and then return to a standing position, all while holding the kb in place.

10 reps, 2 sets

2 Arm Swing

Stand with your knees bent and the kb resting ont he floor between your legs. Swing the kb back between your legs with both hands like you're hiking a football, and then swing it back up in front of you to chest height as you stand.

15 reps, 2 sets

Front Squat With kb Racked on the Left

Same as the Front Squat, only hold the kb in front of your chest (place your left hand through the handle in an underhand grip and your right hand over your left; your elbows should be tucked in with the kb handle facing inward and the "bell" to the left), as you bend your knees and lower your butt toward the ground.

5 reps, 2 sets

Alternating Swing

Same as the 2-arm swing, just use one arm now. Keep the free arm out to the side until you reach the top of the swing, where you'll grab the kb wih the other hand to alternate sides.

20 reps, 2 sets

Clean on the Left

Stand with your feet slightly wider than shoulder-width apart. The kb should be on the floor between your legs so the handle faces sideways. Rotate your left hand inward so your thumb is pointing back toward you and your elbow is facing out. Squat down keeping your back straight and grab the kb with your left hand. Lift the kb up from the ground as you straighten your legs, lifting the kb up to your chest at the same time (your elbow should be tucked in and the handle facing inward so kb is in the racked position). Return the kb to the ground, rotating your arm back as you return the kb to its original position on the ground. Repeat 2 sets of 8 on the right side.

8 reps, 2 sets

2 Arm Swing

Stand with your knees bent and the kb resting ont he floor between your legs. Swing the kb back between your legs with both hands like you're hiking a football, and then swing it back up in front of you to chest height as you stand.

15 reps, 2 sets

Nestpert: Sarah Lurie, RKC, author of Kettlebells For Dummies (IronCoreKettlebells.com)