Say what?! This was such an inspiring idea for a workout for me. You work your entire body, get your heart rate up, and get a great stretch in all at the same time. Kettlebells work really nicely with yoga and a large variety of different exercises in general. I'm really excited to share this with you, I hope you enjoy it as much as I did.
This workout takes just under 30 minutes. If you don't have a kettlebell, I've provided modifications below so we can all do this workout together! :) The kettlebell just adds another level of challenge to this, so don't despair if you don't have one or if you're not comfortable yet with all of these exercises.
2 sun salutations
20 kettlebell goblet squats
crescent lunge + 10 (on each side) kettlebell row
20 bridge hip raises
20 kettlebell swings
kettlebell warrior 3/one leg deadlift
10 kettlebell pushup + side plank
10 plough + kettlebell knee tuck
kettlebell clean - press + 10 (on each side) overhead backward lunge
4 sets - 5 kettlebell sumo jump squat + garland
- If you can't do goblet squats, do squats with a dumbbell or with just your own bodyweight.
-If you can't do kettlebell rows, do the rows with a lighter dumbbell, or just hold crescent lunge for the duration of my completing the rows.
-If you can't do bridge hip raises, hold bridge for the duration of my completing the 20 reps.
-If you can't do wheel, hold bridge instead.
-If you can't do kettlebell swings, instead try to either swing a dumbbell, do dumbbell weighted jump squats, or if you don't have any weights, do jump squats or bodyweight squats.
-If you can't do warrior 3/one leg deadlift with the kettlebell, instead do it without any added weight. Touch the ground, a chair or wall if needed for extra balance support.
-If you can't do kettlebell pushups, do pushups without the kettlebell. If you can't do regular pushups, do them off your knees; and if you can't do side plank, you can instead do side plank too on your knees.
-If you can't do the plough + kettlebell knee tuck, instead do it with a dumbell or without any added weight. If you can't do the knee tuck, instead do a sit up.
-If you can't do the clean and press, you can instead hold a dumbbell overhead, or use no weights and simply do 10 bodyweight backward lunges on each leg.
-If you can't do pigeon, work on getting your hips closer to the ground in however deep your legs allow you to sink into the position. It's ok if your hips are off the ground! Work on getting comfortable there and slowly your hips will open more and more each time you try it.
-If you can't do the sumo jump squats, you can instead either do them with a dumbell, with no added weight, without jumping, or you can do regular jump squats or squats if the wide legged-ness of the sumo is not doable for you. And if you cannot do garland, instead do a wide legged deep squat, and work on getting your heels down if you cannot keep your whole foot planted on the ground.
This workout took me 29.5 minutes to complete, just shy of a half hour, but it went by so quickly! I enjoyed this so much, I'd really like to add more workouts and make this a series. Leave me a comment and let me know what you think, and if you enjoyed this as much as I did.
I'm working on some awesome nutrition content to share with you guys that I think is going to be really helpful. Whether your goals are to lose or maintain your weight, or if you just want to learn a little bit more about how to start eating healthier, but don't know where to start (it can be overwhelming!) what I have coming is going to help everyone. So be sure to sign up so you know when I unleash this knowledge on the world ;)
If you have any other questions or concerns, message me and join the Fit Club to talk to me and the other members of our supportive community.
Personal Trainer and Wellness Coach.
Lover of tiny animals and objects. BS in Nutrition and Dietetics, studying for DTR. Plant-based.