Workout

Kettlebell circuit part 1

Hi Fit Girls! At #FITGIRLCODE we get a lot of requests for more exercises and exercise routines. So this week I made a short kettlebell routine for you. I’ve got three great exercises you can do at home or at the gym with a kettebell. There are two leg/booty exercises and one ab exercise. I promise you these exercises are easy to start with but afterwards you will really feel your muscles!

A couple of weeks ago I bought a kettlebell. A kettlebell is a really nice tool for home workouts. After I bought the kettle bell I started looking online for exercises and found some really great exercises for abs, arms, legs and booty. We’ll start with two leg/booty exercises and one ab exercise. Let’s go!

Kettlebell squat

1. Stand straight and hold the kettlebell with both hands in an overhand grip, in front of your chest. Stand tall with feet about shoulder-width apart and your toes pointed slightly outwards.
2. Lower down into a squat position until the crease of your hip drops below the knee and thighs are parallel with the floor. Lower your body as far as you can by bending your knees. But don’t push it too far! Keep the kettlebell stable and in front of your chest throughout the movement.
3. Push your hips and knees upward to return to the starting position. This is one rep.

Tips:
– Avoid rounding the back and shoulders. Instead, stand tall and keep your chest lifted. Looking at one point can help you with that!
– Do not let the knees cave inward.
– Make sure your feet stay on the ground, don’t let your toes or heels lose contact with the ground.
squat side 1squat side 2

 

Ketllebel lunge

1. Hold the kettlebell close to your chest and stand up straight.
2. Take a big step forward but watch your balance.
3. Lower down, keep your back straight and tighten you abdominal muscles. Don’t let your front knee pass beyond your toes.
4. Come back up and repeat with other leg. This is one rep.

Tip:
– Make sure to let your weight lean mostly on your behind leg, this is the leg you’re training.

lunge 1lunge 2

Russian twist

For this exerice you get to sit down, but that doesn’t mean you get to kick back and relax ;-).

1. Start sitting with your feet flat on the floor, raise your legs up so your shins are parallel to the ground.
2. Hold the kettlebell close to your chest and lean back to a 45-degree angle.
3. Twist at the waist left and right – not the hips! – using core control to slowly move the kettlebell side to side.
4. Twisting your waist left and right is one rep.

Tip:
– Make sure to turn your head in the same direction as the kettlebell. Looking straight forward can put tension on your neck muscles in the wrong way.

russian twist 1russian twist 2russian twist 3

One tip before you get started, it’s all about quality! Try to really execute the exercices as I described. It’s better to do 5 qualitative good reps instead of 10 fast but uncontrolled reps.

I hope these moves will give you some home work out inspiration.  You can also do these exercices at your gym.
If you do this circuit please take a picture tag me with @lisanne_fgc and follow me for more inspiration. In a of couple weeks I will post a kettlebell arm circuit.

Love,

Lisanne

 

Leave a Comment

Comments

  1. Marloes/GLAMOURMOES

    Thanks! Ik zocht nog excersises met de kettlebell!

    • Lisanne

      Super leuk Marloes! Binnenkort komt er nog een circuit aan, meer voor het bovenlichaam =).