Tanner Hobbs, Team Bodybuilding.com and signature-sponsored athlete, is back and applies her brand-name creativity by offering you a full-body, one-device workout: a kettlebell.
"It's one of my favorite versatile exercise equipment," says Hobbs. "It's great for a full-body workout because it's very functional."
Because it's a fast total body workout, every exercise needs to hit as many muscle groups as possible. Hobbs does this by combining two exercises together to achieve more muscle in less time. This workout should take about 45 minutes to an hour. All you need is a kettlebell. Ready? Let's go!
Kettlebell Goblet Squat with Romanian deadlift
Grasp the kettlebell for the first part of this exercise on the horns " meaning that you hold the base of the handle on both sides so that your little fingers touch the body of the kettlebell, hold the kettlebell at chest level, do a squat and come back up.
Then push Lower the kettlebell so that you now hold the handle and hinge at the top of the hips to reach a Romanian deadlift Once you come back up, lift the kettlebell back to the first stop and start another repetition This sequence is repeated for every 12 reps.
"Keep your toes slightly underlined," adds Hobbs, "and squeeze your buttocks kettlebell swing
The kettlebell swing is a classic full-body exercise that hits many of the major muscles of your body – glutes, thigh muscles – once. But not everyone does that to maximize these benefits. One of the common mistakes in the kettlebell swing? Lift the weight with your arms.
As Hobbs explains, upper body strength is not the key to a good kettlebell momentum. "It's all on the hips," she says. "Pull your butt back, drop the kettlebell between your legs, and then push your hips forward to bring the kettlebell up to shoulder height."
It may take some time to perfect this step, but use the momentum to your advantage. Try to find a rhythm with the swing, and work with gravity to lower the weight before you fold the weight up with your hips. You can pull the weight forward while holding your plank. In isometric exercises, less is more when it comes to exercise.
"Keep your body parallel to the ground and stay as calm as possible by squeezing your core," says Hobbs.
Minimizing the Movement Requires Your Core Muscles to Engage Each time you lift an arm, tap the kettlebell. If it is too difficult to keep your body steady, try treading your feet shoulder width apart. If it's too easy, move your feet closer or balance on one foot.
Kettlebell Sumo High Pull
Combining a lower body exercise such as a sumo deadlift with a stern upper body exercise, this combination is true full-body exercise – and one of Hobbs' favorites. However, she suggests starting in a close posture with her feet a few inches apart and thinking of the first half of the movement, which is more squat than deadlift. Hold the top of the kettlebell as you go down and pull up the kettlebell.
"Keep your head neutral as you crouch down by the kettlebell," says Hobbs. "Pull the kettlebell toward the chin, moving your elbows toward the sky."
Lower the weight again and repeat for the remaining reps.
Kettlebell Triceps Extension
How the Plank Knocks the Secret This exercise is designed to keep your core tight and resist the momentum. Hold the kettlebell (or dumbbell or plate if you only have it) with both hands in a straight position. Lower the kettlebell behind your head, exhale and push the weight back up.
"Keep your elbows close to your ears," says Hobbs. "Use a controlled, steady pace and push your triceps up in the movement."
Avoid bending or panning your back to lift the weight. If you have difficulty completing all 12 reps, use less weight.
How to do workouts with little equipment and high results? Check out the Home Body: 8 Week Fitness Program on Bodybuilding.com All Access!