• Maeve Kavangh, PT

Home Workout - Kettlebell ⁣⁣

I have had requests for some ideas on how to use your kettlebell (kb). Here are some ideas to incorporate into your training, or try the full workout below. ⁣⁣


The Workout ↙️⁣⁣⁣⁣⁣⁣⁣

Perform all of block 1 first and then move on to 2, 3 & 4. On the single sided exercises, make sure to work both sides. The sets & reps are listed after each exercise ↙️


1A: Single RDL to Reverse Lunge 4 x 10-12 ⁣⁣

1B: Sumo Squat 4 x 10-12⁣⁣


2A: Bent Over Single Arm Row 4 x 10-12⁣⁣

2B: High Plank Pass 4 x 8 - 10⁣⁣


3A: Half Kneel Single Arm Press 4 x 8-10⁣⁣

3B: Curtsy Lunge 4 x 10-12 ⁣⁣


⁣4. Swings 5 x 20⁣⁣


🔺 Remember! mind - muscle connection. Think about the movement & the muscles you are working 🧠 💪⁣⁣ ⁣⁣

🔺 Core engagement throughout & be mindful of your posture ⁣(keep that distance between shoulders & ears)⁣

🔺Breathe & think slow & controlled movements⁣⁣

🔺If you haven’t done swings before be careful with this movement & I’d suggest practice with no weight. The swing is a hinge from the hips, not a squat. The move should be explosive from the hips to drive the KB up to

till it reaches 45 degrees out from your body.

Engage your glutes and your abdominals. Doing this should force your body into a completely vertical position with good posture, fully engaging your core

Tag someone who might enjoy this workout and like & save for yourself 😊 ⁣⁣



#maevept #personaltrainer #fitnessinstructor #exercise #workout #kettlebells #fitnessmotivation #fitnessstudio #limerickpt #health #physicalactivity #irishfitfam #boutiquefitnessstudio #covid #homeworkouts #stayhome #staysafe

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