Kick Up Your Routine with Kettlebells

Train for explosive power and dynamic flexibility.

When life kicks into high gear, kettlebells can be an efficient and effective workout. The classic kettlebell swing tackles strength and cardio at the same time, as you recruit your posterior chain (back, shoulders, hamstrings and glutes) and bump up your cardiovascular effort.

Add kicks into the mix, and besides feeling fierce, you’ll pump up your lower-body strength, not to mention work on balance and dynamic flexibility that will improve your range of motion. In this workout, supersets pair the two movements, so that each kettlebell move sets up the mechanics for the companion kick.

Here are some tips for kettlebells and kicks:

WARM UP

Spider-person Planks

Reps, alternating sides: 20 total
Sets: 2

Reverse Lunge to Single-leg Romanian Deadlift

Reps per side: 10
Sets: 2

Workout

Complete the first move in each superset with a kettlebell, then put the kettlebell down for the second move.

Reverse Lunge with Overhead Hold + Lunge to Front Kick Superset

Reps per side: 4 to 6 for lunge, 8 to 10 for kicks
Sets: 3

Kettlebell Windmill + Side Kick Superset

Reps per side: 4 to 6 for windmill, 8 to 10 for kicks
Sets: 3

Kettlebell Swing (two-handed) + Roundhouse Kick Superset

Reps per side: 8 to 10 for swings, 8 to 10 for kicks
Sets: 3

Cooldown

Extended Side Angle Pose

Tight hips getting in the way of your high kicks? Check out this yogic stretch for a total-body release and complete your training with a dedicated dose of glute care.

This workout is modeled by Jiji Pollock, a personal trainer and group fitness instructor for 24 Hour Fitness in San Ramon, California.

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