How To Work Out At Home With Your Kettlebell

We are living in uncertain times right now, and it’s more important than ever to focus on our health and fitness. For better or worse, working from home does have its advantages. I haven’t missed commuting. And working from home has allowed me to get higher quality workouts as I now have more time each day.

Even though I just have a few kettlebells, but I’m still crushing my workouts and feel as strong as ever.

So, I wanted to share my workout formula, so you can experience the joy of kettlebell training at home—even if you only have one kettlebell. I didn’t invent this formula, but it has worked time after time for me and my clients. We will be doing total body workouts to save time and to promote general athleticism.

The simplest way to design full body workouts is to choose a pulling and a pushing exercise. This also creates balance and symmetry. We can get more creative by dividing the pushing and pulling into upper and lower body so that we’ll have upper body pulling, lower body pulling, upper body pushing and lower body pushing.

Ryan Jankowitz Kettlebell Home WorkoutPulling and Pushing Exercise Examples

Upper Body Pulling:

• Kettlebell rows
• Kettlebell cleans
• Kettlebell snatches

Lower Body Pulling:

• Kettlebell deadlifts
• Single leg deadlifts
• Suitcase deadlifts
• Kettlebell swing variations

Upper Body Pushing:

• Push-ups
• Military press
• Get-ups (can also be used as a lower body pushing exercise)

Lower Body Pushing:

• Goblet squats
• Kettlebell front squats
• Kettlebell lunges

These basic exercises can build a foundation of strength and athleticism and can be used in many different combinations to keep training fun.

The basic formula I use for creating workouts:

Warm-up for 5-10 minutes (get your heart rate up and muscles warm)

Strength Block One:
(3-5x Sets)

• Lower body pulling exercise
• Upper body pushing exercise
• Core exercise

Strength Block Two:
(3-5x Sets)

• Lower body pushing exercise
• Upper body pulling exercise
• Core exercise

Conditioning:
(choose one exercise or create your own combination)

• Swings
• Sprints
• Jump Rope
• Burpees
• Jumping Jacks

Cool down (light stretching, easy walk)

This formula has served me and my clients well for years. I would love to hear about the workout combinations you create with this formula in the comments section below.

Stay Strong and Safe,
Ryan Jankowitz, RKC II

This article was originally published on dragondoor.com and is republished here with the kind permission of Dragon Door.

Original URL: https://dragondoor.com/blogs/blog/how-to-work-out-at-home-with-your-kettlebell