This article is part of a series of articles on food and fitness for February 2021 on Scoreline.ie. You can find the full list of articles here.
Kettlebells. The cause of, and solution to, many a problem.
For the uninitiated, a kettlebell is “a cast iron or steel cast ball with a handle attached at the top”, just like the one in the photo above.
More modern adaptations have them available in durable plastics, sometimes filled with sand, or built from adjustable/removable plates. But it boils down to a ball-shaped weight with a handle on top.
The gas thing is, for something that looks so small, you can hammer out a serious workout with just one kettlebell, some drive and determination. Take strength training, flexibility and movement, serious cardio, throw them all in a pot and the result is the effect of a kettlebell workout, just like the ones we’ve picked out for you here.
If you don’t have one to hand, any sport shop operating online should be able to help out. You may even find them in Lidl or Aldi at this time of year. If you do have one and you’re curious what do to with it, here’s ten workouts from absolute beginner to a little more advanced.
1. 15-minute beginner kettlebell workout for fat loss, men and women
If you’re completely new to kettlebells, don’t be put off by the American-ised-ness of this walkthrough. You’ll learn the basic movements without kettlebells first, before adding weights.
2. 5-minute total
In a rush? Can you spare five minutes in your day to get some kettlebell action in?
3. 12-minute, 4 moves, 5 rounds, beginners kettlebell workout
You couldn’t have a list like this without putting Joe Wicks in the mix as he goes through a full kettlebell workout in less than the time it takes to grill a few fish fingers for your tea.
4. 20-minute full-body kettlebell shred
We’re going up in time a little here as Amy takes you through a full-body kettlebell workout that requires just a single kettlebell and a mat. And yes, there’s some time to warm up in there too.
5. Maddie’s 15-minute full-body at-home workout
Well lit, nicely instructed and one to ease you into a solid kettlebell workout.
6. Kettlebell workout for trail runners
Unless there’s some good trails inside the 5km radius of your home, you won’t be doing much running outdoors any time soon. However, you can still train your body using kettlebells. Here, Casey Morgan goes through the first of a three-part series, beginning with breaking down the benefits of kettlebell training.
7. Kettlebell workouts for cyclists
Again, if trail running is limited, so too is road cycling at the moment unless you’re flat out doing 5km loops. This one is hot off the press (today) from the folks at Chain Reaction Cycles and should get your legs and heart going.
8. 30-minute full-body superset workout
Caroline Girvan gives it socks for a full thirty-minute sessions, that takes 20 exercises, all in supersets. These are alternating swings, single-handed, so if it’s your first-ever session, it might be worth taking in some more of the basics first.
9. The Turkish Get-Up
Taxing at the start, but one of the most rewarding when it comes to full-body movements is the Turkish get-up. Here’s a full explainer.
10. The non-stop endurance kettlebell workout (in 33 minutes)
Can you go all the way without stopping?
This article is part of a series of articles on food and fitness for February 2021 on Scoreline.ie. You can find the full list of articles here.