Category: Diet

Kettlebell workouts

Kettlebell workouts

You can use different aorkouts when you're doing Sports nutrition supplements training, including the kettlebell. Growing guns for fun, one arm at a time. Hip mobility stretches are a great way to reduce hip pain, enhance mobility, and increase flexibility.

Video

20MIN SINGLE KETTLEBELL WORKOUT // Full body

Kettlebell workouts -

Although you don't necessarily need to use kettlebells with a powder finish, keep in mind that other materials may feel more slippery. If you're ready to take on kettlebells, there are plenty of exercises you can start off with and progress to once you've mastered the technique.

We recommend seeking guidance from an expert to make sure you're doing these movements safely and correctly before you do them on your own. Kanski says one of the best ways to learn how to use a kettlebell is to follow a program since it takes a lot of practice. Below are some of the best kettlebell exercises you can add to your fitness regimen, whether you're a novice or an experienced lifter.

The kettlebell deadlift is a foundational movement that is important to master first. The kettlebell deadlift targets your posterior chain, which includes lower body muscles like your glutes, hamstrings, quadriceps and even your upper body muscles like your back, erector spinae, deltoids and trapezius.

Kanski says the majority of exercises you do with a kettlebell derive from the deadlift. Choose a weight you're comfortable with that allows you to do eight reps for a few sets. Standing with your feet hip-width apart, place a kettlebell in between your feet with the handle in line with the arches of your feet.

Engage your core, softening your knees and hinging at the hips imagine tapping your butt to the wall. Grip the kettlebell on each side of the handle and roll your shoulders back and down so your lat muscles are packed in and away from your ears.

Externally rotate your arms so it feels like you're trying to break the handle in half on each side. As you come up to standing, imagine you're pushing the floor away with your feet.

The kettlebell clean is another important exercise because it's the safest way to bring the kettlebell into a rack position or to carry it in front of the body. The kettlebell clean works your lower body muscles, which include your glutes, hamstrings, quadriceps, hip flexors as well as your whole core.

The upper body muscles targeted include your shoulders, triceps, biceps and upper back. To perform a kettlebell clean, you'll need to stand with your feet hip-width apart.

Envision creating a triangle with your body and foot placement. Place the kettlebell at least one foot in front of you and reach down as you hinge, grabbing the handle with one arm. Engage your core and pull your shoulders down and back as you hips to swing the bell underneath you and extend your hips forward as you rotate the hand and bring the arm up vertically and close to the body so the kettlebell ends up resting between your forearm, chest and bicep.

Your wrist should remain straight or slightly flexed inward in this position. The kettlebell double-arm swing is the next exercise to learn after the deadlift and kettlebell clean.

This exercise is a ballistic movement that's good for strengthening your posterior chain your back, glutes and hamstrings. To set up for a kettlebell swing, start with the kettlebell out in front of you at about arm's length, with your palms over the horn of the bell.

Instead of using one arm, you're using both for this move. Slightly bend at the knees so you're in a hinge position, reach for the kettlebell handle with a pronated grip and pull your shoulders back and down.

Once your body is fully engaged, you're going to pretend you're breaking the handle in half and hike the kettlebell back, keep your butt down in the hike, then quickly snap your hips forward to bring your body into a standing position. This will propel your arms and the kettlebell to swing forward, which should only go up to shoulder height, floating momentarily before it swings back down as you push your hips back with a slight bend in your knees.

The kettlebell overhead press works your upper body, chest and core muscles. It also requires decent shoulder mobility to make sure you can safely press the heavy weight overhead.

These are some helpful ways to test your range of motion. If you've established that you can do this exercise, you'll first need to do a single-arm kettlebell clean to have the bell in a rack position.

From the rack position, focus on having a strong stance by pulling your shoulder blades back and squeezed together as you press up. When you press overhead, your knuckles should be pointed toward the ceiling and your wrist, elbow and shoulder should be in one straight line.

The push press is similar to the overhead press, except it includes some movement from your lower body to help bring the kettlebell overhead.

The kettlebell push press targets your shoulders, lats, traps, upper pectoral muscles and triceps. To do a push press, you'll need to perform a single-arm kettlebell clean first. Holding the kettlebell in the rack position, your knees should be slightly bent.

Then using slight momentum from your lower body, push your hips forward to explode your body straight up, driving the kettlebell above your head.

Once you've mastered the double-arm kettlebell swing, you can start practicing single-arm kettlebell swings. Follow the same setup instructions for the double kettlebell swing for this exercise.

Kettlebell Goblet Squat: Focus on sitting back with your hips and opening your knees to achieve depth. Russian Kettlebell Swing: Stand behind the kettlebell with feet slightly wider than shoulder width and slightly turned out.

Sit back and grip the handle with both hands. Explosively snap your hips open. Let the kettlebell float momentarily at chest level before smoothly guiding it back for another rep. Single-Arm KB Press Tense your body, crush the handle of the bell, and drive it straight up to a full lockout.

Weighted Pullup Hang a kettlebell or weight plate from a dip belt and get to work. See workout boxes. See how many reps you can do for each exercise except the goblet squat using the same weight you've been using throughout the plan. This kettlebell workout plan will increase your strength and cardiovascular endurance without the typical work to ratio seen in high intensity interval training.

This 4-week program comprised entirely of supersets will turn your love handl Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button.

Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Ready to get fit? Start this plan. Goal Build Strength and Conditioning Skill level Intermediate Duration 5 Weeks Days per week 5 Type Strength Training. Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window.

Goal Build Strength and Conditioning Skill level Intermediate Duration 5 Weeks Days per week 5 Type Strength Training Week 1 Day 1 Workout A 30 min. Day 2 Workout B 30 min 2 No. Day 3 Workout A 30 min 2 Yes. Day 4 Workout B 30 min. Day 5 Workout A 30 min. Day 6 Workout B 30 min 2 No. Day 1 Workout A 30 min 2 Yes.

Day 2 Workout B 30 min. Day 4 Workout B 30 min 2 Yes. Day 5 Workout A 30 min 2 Yes. Day 6 Workout B 30 min 2 Yes. Day 1 Workout A 30 min. Day 2 Workout B 30 min 1 No.

There are lots of different kettlebell exercises that you Ketttlebell perform, some workoutz more challenging than others. You will Sports nutrition supplements that Best body fat calipers Healthy respiratory system a workout progression when it comes to Best body fat calipers with certain Kettlebeell bell exercises so it is important to start at the beginning. If you decide to jump to the more advanced kb exercises without building up your fundamental skills first then your technique and kettlebell moves will suffer and there is a high chance of injury. All of the kettlebell movements listed below are single kettlebell exercises but many can be performed as double kettlebell lifts too. Here is a list of exercises with a kettlebell starting with the fundamental and most important at the top. Become skilled and proficient in each kettlebell exercise using proper form before moving on to the next.

Kettlebell workouts -

Jump back up, bring your legs to shoulder width, and lower back down into a squat. Repeat jumping in this pattern—squat, lunge, lunge—for 30 seconds. Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettlebell handle with both hands at chest height.

Bend at your knees and hips to lower into a deep squat, bringing your butt down past your knees. Drive through your heels to return to standing. Most Popular.

Is It Safe to Eat Potatoes That Have Sprouted an Unsettling Amount of Eyes? Stand with your feet shoulder-width apart. Grasp a kettlebell by the bell, palms facing in, arms bent so the weight is resting at your chest. Bend your knees just a few inches, and as you stand back up, press the weight straight up overhead.

Bring the weight back to your chest, bend your knees, and repeat. As you stand up, press the kettlebell overhead.

Bring the weight back to your chest in a controlled motion. Stand with feet shoulder-width apart with a kettlebell in between your feet. Bend your knees and sit your butt back as you reach forward with one hand to grab onto the horns.

Grasp it so your palm is facing out. In one fluid motion, stand up straight as you pull the kettlebell up to your shoulder and rotate the weight with your wrist, ending with your palm facing in. Lower back down, pushing your butt out behind you and keeping your back flat, as you also bring the weight back down to the floor.

Stand with feet together, holding a kettlebell in your right hand by the bell at your right shoulder. The bell should be facing left and the ball facing right. Use your left hand to hold the ball. Take a big step out to the right with your right foot and bend your right knee, pushing your hips back to lower into a side lunge.

Keep your left leg straight. Push through your right foot to return to standing. Hold a kettlebell in one hand. Step the opposite leg forward, bending your knees into a shallow lunge. Rest your arm on your front thigh, and hinge forward at the hips so your torso is angled toward the floor and your back is flat.

Keeping your body in this position, lift the kettlebell up to chest level, keeping your elbow close to your side. In a controlled motion, lower the dumbbell back down to the starting position.

Kneel on the floor. Hold a kettlebell at your chest with both hands, gripping it by the horns with the ball facing up toward the ceiling. Lift the ball to eye level and slowly circle it around your head to the left. As the kettlebell goes behind your head, it should be horns up; return to a ball-up position when you finish one revolution.

When the weight reaches the front of your body again, keep moving it until it's down by your hip. At the same time, use your obliques to twist your torso in the same direction.

Twist back to front and circle the weight behind your head in the opposite direction. Stand with feet hip-width apart. Stand tall and reach your arms out to your sides.

Inhale as you lift your right shoulder toward your ear, and turn the front of your right shoulder toward your chest as you rotate your arm inward. This will cause your torso to twist to the left.

At the same time, reach your left arm out, palm facing up. Allow your torso to bend to the left as you reach. Return to the starting position and repeat on the other side. It not only offers strength training but also includes a warmup, and, at the end, a conditioning circuit to burn fat and build endurance.

See the video above where he walks friend, two-time Highland Games champ, and Onnit Pro Athlete Matt Vincent matthewpvincent on Instagram through the routine, and scroll down to see the program in writing.

Hold the kettlebell by the horns the sides of the handle and begin circling it around your head. Make one complete revolution, and then switch directions.

Each circle is one rep. Keep your ribs down and your pelvis level with the floor. Lie on your back and hold the kettlebell over your chest with your left hand. Bend your left knee and plant that foot.

Extend your right arm out at 45 degrees and push your hand into the floor for stability. Roll your torso up off the floor, using your right arm for support. Keep the kettlebell overhead and pointing to the ceiling.

Drive your left foot into the floor to bridge your hips up, and swing your right leg under you to rest on your right knee. Step 5. Reverse the steps to return to the floor. Complete 2 reps on that side and then 2 on the other.

Just your bodyweight is enough to get warmed up. Doing some explosive exercises before you lift heavy will help to warm up your central nervous system, allowing you to better activate the muscle fibers you need to get the most out of your strength work. Perform two rounds of the kettlebell swing and speed pushup back to back.

That is, do a set of the swings and then the pushups. Rest a minute, and repeat once more. Click here for a full tutorial on the kettlebell swing.

Place your hands at shoulder width and your feet close together. As you lower your body, tuck your elbows about 45 degrees to your sides so that your head and arms form an arrow shape. Go until your chest is about an inch above the floor, and then press up explosively.

Perform the reps as fast as possible. Do all the reps for one side of your body, rest, and then work the other side. Repeat for two total sets on each side. Rest 1—2 minutes between all sets unless you have to modify the intensity as described above.

Click here for our tutorial on the kettlebell clean. Clean the kettlebell up to the rack position and stand with feet about shoulder-width apart with toes turned out slightly. You want to feel the muscles in your hips and glutes turn on.

Now squat as deeply as you can while keeping your torso upright—stop before you feel your tailbone tuck under. Your knees should track over your big toes. Hold the weight at shoulder level and stand with feet about hip width. Drop into a quarter-squat, initiating the descent by bending your knees.

Keep your head, spine, and pelvis in line so your back is flat and your eyes and head are forward. Imagine yourself doing the move against a wall and sliding your torso up and down it—you should be that upright. Keep your core tight throughout the move so your spine is stable and safe. Perform a clean, then drop into a squat, come back up, and, using the momentum from your legs, press the kettlebell overhead.

Perform 3 reps on each side and then rest a minute. Repeat for 2 total rounds. Vincent demonstrates the routine using a kilogram kettlebell. So, instead of resting up to two minutes as prescribed, rest 30—60 seconds.

As Leija points out in the video, you can do the Turkish getups with bodyweight alone. This also applies to the kettlebell halo you can just perform the motion with your arms and the single-rack squat.

If 5 reps is too many on the clean and push press, aim for 3. If eight is too hard for single-rack squats , do 5—6. Over time, build your reps up, or add another round to the exercises that you had to cut reps from. Like what you're reading? You'll love a FREE trial of some of our top products.

Get more out of your workouts and daily life. We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer SSL for the encryption of all financial transactions through the website.

We use industry-standard, bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall.

After a transaction, your credit card information is not stored on our servers. Skip to Content View our Accessibility Policy. Written by Onnit Academy. February 2, Updated August 23, Category: Fitness. Tags: Full Body Kettlebell Strength Training.

This article has been vetted by the Onnit Advisory Board. Read more about our editorial process. The kettlebell overhead press works your upper body, chest and core muscles.

It also requires decent shoulder mobility to make sure you can safely press the heavy weight overhead. These are some helpful ways to test your range of motion. If you've established that you can do this exercise, you'll first need to do a single-arm kettlebell clean to have the bell in a rack position.

From the rack position, focus on having a strong stance by pulling your shoulder blades back and squeezed together as you press up. When you press overhead, your knuckles should be pointed toward the ceiling and your wrist, elbow and shoulder should be in one straight line.

The push press is similar to the overhead press, except it includes some movement from your lower body to help bring the kettlebell overhead. The kettlebell push press targets your shoulders, lats, traps, upper pectoral muscles and triceps.

To do a push press, you'll need to perform a single-arm kettlebell clean first. Holding the kettlebell in the rack position, your knees should be slightly bent. Then using slight momentum from your lower body, push your hips forward to explode your body straight up, driving the kettlebell above your head.

Once you've mastered the double-arm kettlebell swing, you can start practicing single-arm kettlebell swings. Follow the same setup instructions for the double kettlebell swing for this exercise. The difference is that the free arm tracks the working arm through the movement so it flows smoothly.

This move is challenging because you're using more of your stabilizing muscle to avoid rotating your body. The kettlebell single-arm snatch is an advanced kettlebell exercise that requires good shoulder stability since it's a ballistic movement with the kettlebell going overhead. It's also one of the most technical exercises, which is why it's important to be able to do a swing, clean and press proficiently first.

This exercise relies on both the lower and upper body to generate the power necessary to execute it. It works your glutes, hips, hamstrings and all of your mid and upper back muscles.

This full-body exercise looks similar to a kettlebell swing, except you aren't using the power generated to swing horizontally -- you'll use it to bring the bell up vertically or overhead in a swift movement. To do the single-arm snatch, start out with the kettlebell in front of you and set yourself up the same way you would for a kettlebell swing.

As you hike the kettlebell back and bring your hips forward, pull the kettlebell close to your ribcage at a degree angle and let the arm float the kettlebell vertically, then punch up to finish the movement overhead. The kettlebell should be resting on the back of your forearm with a strong wrist and palms facing forward.

It may take some practice, but it's important to avoid banging your wrist at the top. Instead, the kettlebell should feel light at this point. As you become better versed with kettlebells, you can move on to more advanced movements of the same exercise.

Double kettlebell swings use two kettlebells and the same technique as double-arm or single-arm kettlebell swings. You can play around with your stance and stand wider if the kettlebells are on the bigger side.

We Ketflebell products we think are Kettlebell workouts for our Ketflebell. If you buy through links Mind-body connection Best body fat calipers page, we may Kettebell a small Ketttlebell. Greatist only shows you brands and products that we stand behind. They may look like cast-iron doorstops, but kettlebells are meant for anything but lying around. Case in point: Studies show that training with kettlebells yields pretty incredible improvements in aerobic capacity and strength, Manocchia P, et al.

With the Kettlwbell plan and the right discipline, you can get seriously shredded in just 28 days. At workokts 62, "Big Bill" shares Ketttlebell wisdom to dominate one of Kettlebelo ultimate strength marks. Workoufs these fit women we're crushing on for inspiration, workout ideas, Kettlbell motivation.

Benching pounds is a Kettlehell concept. So is running a Kettlebeell. But Kettelbell either is also extraordinarily difficult. military and law Best body fat calipers special ops units. This method trains you to Youthful skin care the Ketylebell of lactic acid and dispose of it wogkouts.

So Kttlebell do you build mitochondira? As Kettlebelp the fact that this plan incorporates only a Safe hunger control and a Kettlebelp bar, Tsatsouline is steadfast in his belief that no training implement can rival the kettlebell.

Try the following for five wlrkouts, and watch Ketglebell strength soar. Keftlebell swings will take about 10 seconds; rest for the remainder of the Sports nutrition supplements. Kettlebeol Presses and Pullups Workoutz a timer to beep every 8min. When it beeps, start your press set.

Ketlebell a RM Kettlebfll once and press it Kettlebell workouts Kettkebell with your left. Drop, Sports nutrition supplements hands, clean with your right, Raspberry syrup recipe do your Kettlebepl presses.

Aorkouts setting the kettlebell down, keep switching hands and counting down the reps: This was Kettlebell set. Walk around for a couple of minutes, and Kettlebell workouts the pullups in the same descending rep ladder of woekouts When the wodkouts beeps, hit Kettlebell presses again.

Kettlebell Kettlebell workouts Kettlebel Focus on sitting back with Kettlebeell hips and opening your knees to achieve workotus. Russian Kettlebelll Swing: Stand behind the kettlebell with feet slightly wider than shoulder width and slightly turned out. Sit back and grip the handle with both hands.

Explosively snap your hips open. Let the kettlebell float momentarily at chest level before smoothly guiding it back for another rep. Single-Arm KB Press Tense your body, crush the handle of the bell, and drive it straight up to a full lockout.

Weighted Pullup Hang a kettlebell or weight plate from a dip belt and get to work. See workout boxes. See how many reps you can do for each exercise except the goblet squat using the same weight you've been using throughout the plan.

This kettlebell workout plan will increase your strength and cardiovascular endurance without the typical work to ratio seen in high intensity interval training.

This 4-week program comprised entirely of supersets will turn your love handl Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button.

Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Ready to get fit? Start this plan. Goal Build Strength and Conditioning Skill level Intermediate Duration 5 Weeks Days per week 5 Type Strength Training. Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window.

Goal Build Strength and Conditioning Skill level Intermediate Duration 5 Weeks Days per week 5 Type Strength Training Week 1 Day 1 Workout A 30 min.

Day 2 Workout B 30 min 2 No. Day 3 Workout A 30 min 2 Yes. Day 4 Workout B 30 min. Day 5 Workout A 30 min. Day 6 Workout B 30 min 2 No. Day 1 Workout A 30 min 2 Yes.

Day 2 Workout B 30 min. Day 4 Workout B 30 min 2 Yes. Day 5 Workout A 30 min 2 Yes. Day 6 Workout B 30 min 2 Yes. Day 1 Workout A 30 min. Day 2 Workout B 30 min 1 No.

Day 3 Workout A 30 min 2 No. Day 4 Workout B 30 min 2 No. Day 5 Workout A min. Day 6 Workout B 30 min. Day 1 Workout A 30 min 2 No.

Day 3 Workout A min. Day 5 Workout A min 2 Yes. Day 4 Workout B 20 min 2 No. Day 5 KB TEST DAY -- 5 No. Topics: Full Body Kettlebell Workouts Strength Training.

Written by Mark Barroso. Also by Mark Barroso. Healthy Eating 8 Sweet Ways to Cut Back on Sugar. Workout Tips 8 Common Workout Injuries and How to Heal Them. Newsletter Signup. Follow us Facebook Twitter Youtube Pinterest. More Fitness.

Workout Routines The 5-Week Progressive Overload Workout Plan Gradually increase the stress on your body each week. Workout Routines Day Workout for a Chiseled Upper Body Build a stronger, more muscular upper body in just three weeks.

: Kettlebell workouts

The origin of the kettlebell

See how many reps you can do for each exercise except the goblet squat using the same weight you've been using throughout the plan. This kettlebell workout plan will increase your strength and cardiovascular endurance without the typical work to ratio seen in high intensity interval training.

This 4-week program comprised entirely of supersets will turn your love handl Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles.

Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article.

Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Ready to get fit?

Start this plan. Goal Build Strength and Conditioning Skill level Intermediate Duration 5 Weeks Days per week 5 Type Strength Training.

Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Goal Build Strength and Conditioning Skill level Intermediate Duration 5 Weeks Days per week 5 Type Strength Training Week 1 Day 1 Workout A 30 min.

Day 2 Workout B 30 min 2 No. Day 3 Workout A 30 min 2 Yes. Day 4 Workout B 30 min. Day 5 Workout A 30 min. Day 6 Workout B 30 min 2 No. Day 1 Workout A 30 min 2 Yes. Day 2 Workout B 30 min. Day 4 Workout B 30 min 2 Yes. Day 5 Workout A 30 min 2 Yes.

Day 6 Workout B 30 min 2 Yes. Day 1 Workout A 30 min. Day 2 Workout B 30 min 1 No. Day 3 Workout A 30 min 2 No. Day 4 Workout B 30 min 2 No. Day 5 Workout A min. Day 6 Workout B 30 min. Day 1 Workout A 30 min 2 No. Day 3 Workout A min. Day 5 Workout A min 2 Yes. Day 4 Workout B 20 min 2 No.

The more intense the workouts the more rest days you will need. Your site is amazing! I just purchased, and used, my first 20 lb kettlebell tonight. Alone, just testing thecwaters, so to say.

I could finally stand better, some spasms with pain disappeared and I knew then it was what I must continue to do as a daily action. I was wondering afterward, about kettlebell workouts, the single kind.

So, I searched and found your site. I absolutely like it. It offers more than I was asking for. Love it! Thank you. And, happy kettle belling. Can someone explain to me why kettlebell swings only go to shoulder height parallel to ground? What weight would I use for other central k. b exercises and how many repetitions?

Hello Henri, it sounds like you could increase your kettlebell weight to 24kg for two handed swings and then progress to the one handed swing with this heavier weight. You should be able to use the 16kg for most of the other exercises.

Is there an alternative to full Turkish get ups? I have a wrist injury that does not allow me to support my weight.

Hello Gerald, you may be able to perform certain aspects of the movement depending on your injury. For example the first half of the reverse get up.

Hi Greg. I am a 66 year old cyclist and have started to use your kettlebell exercises as the weight training section of my routine. I need to work on upper body and arms mainly and wondered if you could recommend a specific workout? Sure Robert, take a look at this article on strength training for cyclists.

Wondering how many rounds you recommend for that level. Hi Greg — new to KB and easing back into a daily exercise routine. Thank you! Hey Greg, these are amazing! Its hard for me to find good Chest workouts, circuits and programs with Kettlebells. Could you please address that anywhere, or share some good Chest boosting trainings?

thank you! Thank you Greg for being generous in sharing your knowledge. Wonderful Resource! My OT recommended these exercises because he is big believer.

Just starting myself, but I am impressed. Hi Greg, I realize that exercises with kettlebells involve many muscles in one exercise and many of them are multi-joint exercises. What exercises can we classify as push, what to pull? I have reviewed many kettlebels pages, but no one has taken the exact classification.

Great set of exercises! Some new to me — a few look rather challenging!!! This is a very useful resource, to have all the kettlebell exercises in one place. I am experienced at many of the moves, but this is a real refresher of all the kettlebell variations.

I was researching online and I found your website. It turns out that I have two kettlebell that are 20 kg and 16 kg. But I try to stay fit when I can.

I pretty much eat whatever my mom cooks. I eat in the morning and then in the evening. Just two times. I say that because alot of people say if you want to build your body you need to eat alot. Maybe 2,5 years ago. Anyhow… I thought maybe you can give me any advice to get me started.

Question; Is it possible for me to build a muscle with my body weight? Or with the kettlebell? I just want look like Bruce lee xD maybe after that I would like to get bigger if I get the money for the gym membership.

Please give some tip of how should do. And what I should avoid. Greg, I have been trying various kettlebell exercises. It feels like the basic swing is giving me pain in my coccyx AFTER the exercising has finished.

It only hurts when I sit or when getting up from the chair. Is this a result of the exercise or technique and what can I do to eradicate this? Hello Greg I have a curious question, can a 6 years old child do the basic kettlebell moves with a light 1 or 2 kg kettlebell? Hi Greg, thank you for your great advice.

Just did my first set of clean and press today after watching your video. Love working out in my living room. My KB workouts only last 10 — 15 minutes not including warm up and cool down.

Does that seem long enough? I use a 16kg weight. Couple of questions: 1 Should I aim to move up to a 20kg weight? Do you think it is important to eat extra protein on top of that? Sounds like you have started off well Marc, the more intense your workout the less time you will be able to exercise so 10 — 20 minutes is about the right intensity.

Stick with the 16kg until everything becomes easier, increasing the weight will not necessarily mean more results it usually means more potential for injury. This is a really amazing resource, thanks so much for sharing! Need a overview exercise to work on Love Handles, Abs and Chest part Combination of all the Three , if possible.

I prefer doing KB swing and holding the Kb and short jumping on the same spot to work on my overall body. Kindly reply. For fat loss of those particular areas I recommend cleaning up your diet, especially reducing sugar and all foods made from flour.

If you drink alcohol that will also add fat quickly. Working on sets of 10 kettlebell swings followed by 20 — 30 seconds of rest will also help increase your metabolism. It has provided me with good results as I have lost around 40 pounds since then.

kettlebell and started doing your beginner courses — which, by the way, I find very challenging. I have some questions: what is the best way to integrate rowing workouts with kettle bell workouts? Is better to do both short workouts on the same day and if so, which one do I do first?

Hello Lou, yes adding variety to your workouts is always a more natural and beneficial way to progress. You have 2 choices: exercise on the same day, kettlebells first and a gentle row afterwards or exercise on different days, take days off each week.

I would be interested in your thoughts about what exercises would be most useful to improve posture, particularly for people who sit and stare at a computer screen all day. Ultimately, desk work causes the back muscles to lengthen and weaken and the chest muscles to shorten and tighten.

Good thoracic mobility is also needed by most people. Hi Anna, Many kettlebell exercises work into the obliques including the all important: one handed kettlebell swing.

Thank you for all those wonderful demo tutorials, very useful. My question is about programming these exercises. May you give me some different types of KB workouts you may use for the more advanced.

KB Complex, KB Flow Circuit, KB Ladder etc. Thanks Natalie, have you seen these 25 kettlebell workouts they may help you. Having all these exercises in one location and the great demo videos will be great for when my kettleball arrives.

Great variety of exercises using the kettlebell. The videos are simple and easy to follow. I plan on using many of these in my KB class.

Will you ever realize a video with paired kettlebell one each hand exercises? Hi, Greg, I noticed that you are performing your exercises with your right hand, presumably because you are right-handed. Or is doing them right-handed only sufficient?

Thank you kindly. Hi Dorothy, Yes definitely perform them on both sides. One little trick is to always use your weakest side first and then match it on the other side that way your strength always stays balanced.

Just wanted to say thank you for this amazing list of exercises, with videos! They really helped me seeing how the exercises should be done and helpes me build my own workouts. Greg, few months ago I started the Turkish get up thanks to your excellent tips and recommendations.

Now I feel strong and flexible enough for starting some new games listed above. Keep staying positive, smiling and being such great model. We then follow the path and sharing your precious golden knowledges. Have an excellent weekend Greg!!! Hi Greg I have decided to change my traditional workout to kettlebell I did not see any exercises that include pecks , are pecks considered part of the core or am I missing something I look forward to you response.

Hi Jesse, the whole ethos of my training using kettlebells is that they are full body movements and so you are not targeting one particular muscle group but rather movement patterns.

If you really want to target your chest then Push Ups are the way to go. i know you should adjust the weight to your possibilities strength and level of fitness.

I just wondered what is the weight of the kettlebell you are using on the videos? Yes Michal it always varies depending on the individual and the exercise.

I think I was demonstrating the kettlebell exercises with a 16kg. I teach kettlebells and picked up some really cool exercises to add to my classes that I know they will love and hate in a good way! The kettlebell arm bar will be great for Brazilian Jiu Jitsu conditioning too.

Thanks for sharing these! Take a look at this article Irma, it has a video of the Yoga Squat. All the best. Watching you effortlessly perform some of the more challenging movements, like pistol or deck squats, is so inspiring, Greg, and testament to the fact that bona fide strength and fitness does not need to be burdened by useless muscle bulk.

I have been teaching kettlebell for a few years now and I still picked up some new moves from here. Very much appreciated. Greg, This is invaluable information , thank you for all your hard work , You have helped me so much this past year. Keep moving forwards 🙂. Do you just mean a Push Up with one or both hands on a kettlebell?

Is there any particular reason why you want to perform this exercise? It was confusing to me. In the US, we would call it a push up. Thanks for these videos! I am pretty new to kettlebells and these will be very helpful. I also love the workout generator. Your email address will not be published.

Kettlebell List Bodyweight List For Women For Men For Upper Body For Legs For Back For Chest For Shoulders. WOD iPhone App Android App 25 Best No Equipment For Cardio For MMA For Runners For Cyclists. Skip to primary navigation Skip to main content Skip to primary sidebar Skip to footer.

kettlebell slingshot exercise. kettlebell halo exercise. kettlebell good morning exercise. kettlebell single arm deadlift. kettlebell single leg deadlift exercise.

two hand kettlebell swing exercise. Kettlebell single arm swing exercise. kettlebell swing alternating hands. kettlebell Turkish get up exercise. kettlebell goblet squat exercise. kettlebell racked squat exercise.

kettlebell racked reverse lunge exercise. kettlebell bent over row exercise. kettlebell suitcase row exercise. kettlebell windmill exercise.

kettlebell overhead warm-up lunge. kettlebell clean exercise. kettlebell bottoms up clean exercise. kettlebell high pulls exercise. kettlebell bob and weave exercise. kettlebell side lunge exercise.

kettlebell lunge and rotation exercise. kettlebell double lunge exercise. kettlebell tall kneeling press exercise. kettlebell half kneeling press. kettlebell overhead press exercise. kettlebell push press exercise.

kettlebell clean and press exercise. kettlebell two hand squat and press. kettlebell thruster exercise. kettlebell static lunge and press exercise. kettlebell lunge and press exercise. kettlebell clean, squat and press exercise.

kettlebell overhead reverse lunge exercise. kettlebell overhead walking lunge exercise. kettlebell sit and press exercise. kettlebell snatch exercise. kettlebell renegade row exercise. kettlebell side stepping swing. kettlebell bottoms up press.

kettlebell farmers carry exercise. kettlebell pistol squat exercise. kettlebell tactical lunge exercise. kettlebell overhead squat exercise. kettlebell straight arm sit exercise. kettlebell deck squat exercise.

kettlebell one leg clean exercise. kettlebell side lunge and clean exercise. kettlebell hip thrust exercise. kettlebell side swings exercise.

What are the best kettlebell exercises? Do kettlebell exercises really work? How many days a week should you use kettlebells? Related Posts: 9 Hip Hinge Exercises with a Kettlebell for Strong… Master the Kettlebell Renegade Row with 5… Exploring the History and Origins of Kettlebell Training Exploring Different Kettlebell Training Styles and Schools Kettlebell Training for Increased Flexibility and Mobility The Mind-Body Connection in Kettlebell Training:….

How heavy should your kettlebell be? An excellent starter exercise to practice before moving onto worlouts kettlebell swing. When the Sports nutrition supplements reaches Hot flashes relief front of worlouts body again, Kettlebell moving it Best body fat calipers it's Kfttlebell by your Kettlebfll. For fat loss of Best body fat calipers particular areas I recommend cleaning up your diet, especially reducing sugar and all foods made from flour. Summary: The clean takes the kettlebell from the floor to the rack position in one smooth movement. Single-Arm KB Press Tense your body, crush the handle of the bell, and drive it straight up to a full lockout. Muscles worked: biceps, core, triceps, and upper back. The kettlebell clean is another important exercise because it's the safest way to bring the kettlebell into a rack position or to carry it in front of the body.
What are the benefits of kettlebell exercises?

Thank you. And, happy kettle belling. Can someone explain to me why kettlebell swings only go to shoulder height parallel to ground? What weight would I use for other central k.

b exercises and how many repetitions? Hello Henri, it sounds like you could increase your kettlebell weight to 24kg for two handed swings and then progress to the one handed swing with this heavier weight.

You should be able to use the 16kg for most of the other exercises. Is there an alternative to full Turkish get ups? I have a wrist injury that does not allow me to support my weight. Hello Gerald, you may be able to perform certain aspects of the movement depending on your injury.

For example the first half of the reverse get up. Hi Greg. I am a 66 year old cyclist and have started to use your kettlebell exercises as the weight training section of my routine.

I need to work on upper body and arms mainly and wondered if you could recommend a specific workout? Sure Robert, take a look at this article on strength training for cyclists. Wondering how many rounds you recommend for that level.

Hi Greg — new to KB and easing back into a daily exercise routine. Thank you! Hey Greg, these are amazing! Its hard for me to find good Chest workouts, circuits and programs with Kettlebells. Could you please address that anywhere, or share some good Chest boosting trainings?

thank you! Thank you Greg for being generous in sharing your knowledge. Wonderful Resource! My OT recommended these exercises because he is big believer.

Just starting myself, but I am impressed. Hi Greg, I realize that exercises with kettlebells involve many muscles in one exercise and many of them are multi-joint exercises. What exercises can we classify as push, what to pull?

I have reviewed many kettlebels pages, but no one has taken the exact classification. Great set of exercises! Some new to me — a few look rather challenging!!! This is a very useful resource, to have all the kettlebell exercises in one place.

I am experienced at many of the moves, but this is a real refresher of all the kettlebell variations. I was researching online and I found your website. It turns out that I have two kettlebell that are 20 kg and 16 kg. But I try to stay fit when I can. I pretty much eat whatever my mom cooks.

I eat in the morning and then in the evening. Just two times. I say that because alot of people say if you want to build your body you need to eat alot. Maybe 2,5 years ago. Anyhow… I thought maybe you can give me any advice to get me started.

Question; Is it possible for me to build a muscle with my body weight? Or with the kettlebell? I just want look like Bruce lee xD maybe after that I would like to get bigger if I get the money for the gym membership. Please give some tip of how should do.

And what I should avoid. Greg, I have been trying various kettlebell exercises. It feels like the basic swing is giving me pain in my coccyx AFTER the exercising has finished.

It only hurts when I sit or when getting up from the chair. Is this a result of the exercise or technique and what can I do to eradicate this?

Hello Greg I have a curious question, can a 6 years old child do the basic kettlebell moves with a light 1 or 2 kg kettlebell? Hi Greg, thank you for your great advice. Just did my first set of clean and press today after watching your video. Love working out in my living room.

My KB workouts only last 10 — 15 minutes not including warm up and cool down. Does that seem long enough? I use a 16kg weight. Couple of questions: 1 Should I aim to move up to a 20kg weight? Do you think it is important to eat extra protein on top of that? Sounds like you have started off well Marc, the more intense your workout the less time you will be able to exercise so 10 — 20 minutes is about the right intensity.

Stick with the 16kg until everything becomes easier, increasing the weight will not necessarily mean more results it usually means more potential for injury. This is a really amazing resource, thanks so much for sharing! Need a overview exercise to work on Love Handles, Abs and Chest part Combination of all the Three , if possible.

I prefer doing KB swing and holding the Kb and short jumping on the same spot to work on my overall body. Kindly reply. For fat loss of those particular areas I recommend cleaning up your diet, especially reducing sugar and all foods made from flour. If you drink alcohol that will also add fat quickly.

Working on sets of 10 kettlebell swings followed by 20 — 30 seconds of rest will also help increase your metabolism.

It has provided me with good results as I have lost around 40 pounds since then. kettlebell and started doing your beginner courses — which, by the way, I find very challenging. I have some questions: what is the best way to integrate rowing workouts with kettle bell workouts?

Is better to do both short workouts on the same day and if so, which one do I do first? Hello Lou, yes adding variety to your workouts is always a more natural and beneficial way to progress. You have 2 choices: exercise on the same day, kettlebells first and a gentle row afterwards or exercise on different days, take days off each week.

I would be interested in your thoughts about what exercises would be most useful to improve posture, particularly for people who sit and stare at a computer screen all day. Ultimately, desk work causes the back muscles to lengthen and weaken and the chest muscles to shorten and tighten.

Good thoracic mobility is also needed by most people. Hi Anna, Many kettlebell exercises work into the obliques including the all important: one handed kettlebell swing. Thank you for all those wonderful demo tutorials, very useful. My question is about programming these exercises.

May you give me some different types of KB workouts you may use for the more advanced. KB Complex, KB Flow Circuit, KB Ladder etc.

Thanks Natalie, have you seen these 25 kettlebell workouts they may help you. Having all these exercises in one location and the great demo videos will be great for when my kettleball arrives.

Great variety of exercises using the kettlebell. The videos are simple and easy to follow. I plan on using many of these in my KB class. Will you ever realize a video with paired kettlebell one each hand exercises? Hi, Greg, I noticed that you are performing your exercises with your right hand, presumably because you are right-handed.

Or is doing them right-handed only sufficient? Thank you kindly. Hi Dorothy, Yes definitely perform them on both sides. One little trick is to always use your weakest side first and then match it on the other side that way your strength always stays balanced.

Just wanted to say thank you for this amazing list of exercises, with videos! They really helped me seeing how the exercises should be done and helpes me build my own workouts. Greg, few months ago I started the Turkish get up thanks to your excellent tips and recommendations.

Now I feel strong and flexible enough for starting some new games listed above. Keep staying positive, smiling and being such great model. We then follow the path and sharing your precious golden knowledges. Have an excellent weekend Greg!!! Hi Greg I have decided to change my traditional workout to kettlebell I did not see any exercises that include pecks , are pecks considered part of the core or am I missing something I look forward to you response.

Hi Jesse, the whole ethos of my training using kettlebells is that they are full body movements and so you are not targeting one particular muscle group but rather movement patterns. If you really want to target your chest then Push Ups are the way to go.

i know you should adjust the weight to your possibilities strength and level of fitness. I just wondered what is the weight of the kettlebell you are using on the videos? Yes Michal it always varies depending on the individual and the exercise.

I think I was demonstrating the kettlebell exercises with a 16kg. I teach kettlebells and picked up some really cool exercises to add to my classes that I know they will love and hate in a good way!

The kettlebell arm bar will be great for Brazilian Jiu Jitsu conditioning too. Thanks for sharing these!

Take a look at this article Irma, it has a video of the Yoga Squat. All the best. Watching you effortlessly perform some of the more challenging movements, like pistol or deck squats, is so inspiring, Greg, and testament to the fact that bona fide strength and fitness does not need to be burdened by useless muscle bulk.

I have been teaching kettlebell for a few years now and I still picked up some new moves from here. Very much appreciated. Greg, This is invaluable information , thank you for all your hard work , You have helped me so much this past year. Keep moving forwards 🙂.

Do you just mean a Push Up with one or both hands on a kettlebell? Is there any particular reason why you want to perform this exercise? It was confusing to me. In the US, we would call it a push up.

Thanks for these videos! I am pretty new to kettlebells and these will be very helpful. I also love the workout generator.

Your email address will not be published. Kettlebell List Bodyweight List For Women For Men For Upper Body For Legs For Back For Chest For Shoulders. WOD iPhone App Android App 25 Best No Equipment For Cardio For MMA For Runners For Cyclists. Skip to primary navigation Skip to main content Skip to primary sidebar Skip to footer.

Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. Keep your back flat and shoulders back. Your torso should be almost parallel to the floor at the bottom of the movement.

Keeping your core tight, push through your heels to stand up straight, keeping your arms straight. Pause at the top and squeeze your butt. This is 1 rep. Most Popular. The Best Treadmills to Add to Your Home Gym.

Stand with your feet hip-width apart, holding a kettlebell in each hand by the handle with your arms at your sides. With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor.

Depending on your hamstring flexibility, you may not be able to bend so far over. Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position. Do a row by pulling the weights up toward your chest, hugging your elbows close to your body, and squeezing your shoulder blades at the top of the movement.

Your elbows should go past your back as you bring the weights toward your chest. Pause here, squeezing your shoulder blades, and then slowly lower the weights by extending your arms toward the floor.

Stand with your feet about hip-width apart. Hold a kettlebell by the kettlebell handle in each hand at your shoulders with your palms facing in and your elbows bent.

The bells should be racked on your shoulders. This is the starting position. Press the dumbbells overhead, rotating your hands so your palms face out, straightening your elbows completely.

Make sure to keep your core engaged and hips tucked to avoid arching your lower back as you lift your arms. Slowly bend your elbows to lower the weight back down. Reverse the motion to starting position.

Hold a kettlebell in both hands at your chest. You can also do this move holding a kettlebell in each hand hanging at your sides. With your feet underneath your shoulders, step your left foot forward as if you were doing a forward lunge; keep your left heel firmly planted.

Bend both knees to create degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your left quad should be parallel to the floor and your left knee should be above your left foot. Your butt and core should be engaged.

Push through your left foot to return to the starting position. Complete all your reps, then switch sides. Lie faceup with your knees bent and feet flat on the floor. Hold a kettlebell in each hand by the handle with a neutral grip your palms facing in and your elbows on the floor bent at less than 90 degrees.

Press the weights toward the ceiling, straightening your elbows completely and keeping your palms facing in. Pause here for a second. Slowly bend your elbows and lower them back down to the floor. Lie faceup with your knees bent and feet flat, holding a kettlebell with both hands at your chest.

Using your abs, lift your body up until you are sitting upright, back straight. At the same time, press the weight overhead, extending both arms until your elbows are straight. Slowly lower back to the starting position. Stand with your feet shoulder-width apart, holding a kettlebell with each hand by the handle at your chest.

This is starting position. You can also do this move with one kettlebell in each hand at your sides. Lift your right foot and step back about 2 feet, landing on the ball of your foot and keeping your heel off the floor. Bend both knees until your left quad and right shin are approximately parallel to the floor.

Your torso should lean slightly forward so your back is flat and not arched or rounded. Your left knee should be above your left foot and your butt and core should be engaged. Push through the heel of your left foot to return to the starting position.

Repeat on the other side. Stand with your feet hip-width apart and hold the kettlebell by the top of the handle with both hands with your arms straight in front of you. Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs.

Stand up and thrust your hips forward explosively, squeezing your glutes and letting your arms swing forward to chest height but not higher than your shoulders. Pull the weight back down, hinge at your hips, and move immediately into the next rep.

Stand with your feet wider than shoulder-width apart, toes turned out. Hold a kettlebell by the handle with both hands at your chest. Perform the first block for 10 reps on each side, both right hand and left hand. Use the rack position for the squats and double lunges. Next perform the second block for 20 reps on each side.

Work up to 3 complete kettlebell circuits. Related: Master the Kettlebell Clean and Stop Banging Your Wrists. Related : Master the Single Leg Deadlift. Related: How to master the Kettlebell Thruster.

Set your timer to beep every 60 seconds. Start with 60 seconds of Swings on both sides and then perform 10 Push Ups during the 3rd minute, rest for the remainder of that minute. Related : Top 7 floor based kettlebell core strength exercises. The same format as the workout above except with different exercises and no Push Ups during the rest period.

Related : 7 overhead static kettlebell exercises for strong stable shoulders. Related : 51 bodyweight exercises using no equipment. Related: 7 Kettlebell Squats you need to know.

Many people struggle with their grip strength when performing higher rep counts so simply change hands when your forearms start to fatigue. You can also use the push press rather than the strict press as a great way to fully fatigue the shoulder muscles when the clean and press becomes too challenging.

Related : Are you ready for the one arm kettlebell swing. Related : Complete guide to the kettlebell high pull. When performing the squats ensure you keep your feet hip-width apart or slightly wider and squat down to at least parallel with the floor to fully activate your buttocks.

Related: 7 kettlebell swing mistakes that will cause back pain. The first kettlebell circuit is more for strength training and the second is for improving your cardio. Be meticulous when performing the kettlebell deadlift, your lower back should remain neutral with your core muscles braced tight.

Maintain good form throughout the exercise and if need be use a lighter weight to practice proper form. Related: 11 Deadlift Kettlebell Workouts and 7 Variations. Start with the One Handed Swings for 10 reps on each side, left hand and right hand.

Next, perform the walking Lunge for 10 steps. Related : 4 kettlebell workouts with a partner using only one kettlebell. Quick and simple kettlebell routine and excellent kettlebell WOD that is performed in pairs of exercises. Rest 30 seconds and repeat for a final time. Rest for 30 seconds and move on to the next pairing.

Using two kettlebells perform each pairing 3 times, rest for 1 minute after each round. Great for building up strength and also improving your cardio.

Related: Top 5 Double Kettlebell Exercises. One large circuit-based workout that requires 60 seconds for each exercise or per side depending on the movement. Then repeat all the exercises again but for 5 reps on each side but without any rest in between circuits.

Above I have listed my 25 best kettlebell workout routines or possible kettlebell WOD that I have used within my kettlebell classes. All of these would be great as a home kettlebell workout using only one kettlebell and your bodyweight. As mentioned earlier, these do not constitute a kettlebell workout plan but rather give you routines that may be used within a week kettlebell workout program.

If you are new to kettlebell training then you need to learn the basic movements before progressing on to most of these kettlebell workout routines. Here are the best 5 beginner kettlebell exercises and 4 beginner kettlebell workouts.

Please ensure you use these free kettlebell workouts as a guide only and as part of a progressive workout program. See more full-body kettlebell workouts here. The best kettlebell workouts activate all the muscle groups creating a huge amount of calorie burn, improving movement skills and increasing cardio levels at the same time.

Most kettlebell workouts can be performed with just one kettlebell. If you choose your kettlebell carefully it can last you for a lifetime of fun-filled workouts. If your goals are overall fat loss, general conditioning and improvement in strength, then kettlebell workouts are a great choice.

The Perfect Pair is my absolute favorite. Especially with the descending ladder. This keeps the execution clean because the intensity decreases and with the swings it still gets crisp. Hi Greg, I am Basilio, I started using Kettlebell about 2 years ago, and I feel pretty good, I like work out with them.

I am new on your website, and I would like ask you a questioni about the one arm kettlebell swing: you said that the single arm kettlebell swing works the middle trapezius and the rhomboids, among other muscles, therefore an electromyography on the back chain shows you that? I am sorry for my English and I really appreciate if you answer me.

ola mestre, sou do BRASIL. sou atleta de girevoy e amo fazer treinos em circuitos nos dias de metabolicos. Sou militar e pretendo montar um projeto para apresentar ao meu comandante quero implantar os kettlebell nos quarteis aqui no meu Estado.

Hey Greg! Thanks for putting this list together. Love how your videos are quick and to the point. I am a kettlebell instructor and always looking for new ways to spice up my classes. I love your instruction and variety to routines!

At the Moment I am following your 21 Day Kettlebell Swing Program. I like it and I am really making progress with my swings. Thank you. Is it possible to get your programs as DVDs? Thanks Regina, all my programs are available as ebooks with online videos but sadly not on DVD.

I was subscribed to your kettlebell workout of the day but all myour workshops have disappeared. Is it possible to resubscribe? Hi Greg, hope all well. Good to keep seeing your updates and great content. Let us know if you are ever in London…. Thanks Ren, good to hear from you.

Kettlebell workouts

Author: Tygoramar

3 thoughts on “Kettlebell workouts

  1. Ich berate Ihnen, auf die Webseite vorbeizukommen, wo viele Informationen zum Sie interessierenden Thema gibt. Werden nicht bemitleiden.

Leave a comment

Yours email will be published. Important fields a marked *

Design by ThemesDNA.com