We’re kicking it up a notch in today’s workout session with Amanda Lee and sharing Kourt’s total-body kettlebell routine. Get ready to sweat and really feel the burn with Lee’s celeb-approved moves. All you need is a kettlebell (at your preferred weight) and a motivated mindset, of course. Tone it up with the step-by-step instructions and photos for each exercise below.
Kettlebell Lunge Pass-Through
Kettlebell Plié Squats
Kettlebell Single Leg Deadlift
Kettlebell Balancing Single Arm Rows
Kettlebell Plank Pass
Kettlebell Tricep Extension
The Move: Kettlebell Lunge Pass-Through
How to: Stand with your torso upright holding a kettlebell in your right hand. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground. As you lunge, pass the kettlebell under your front leg to your opposite hand. Pressing through the heel of your foot, return to the starting position still holding the kettlebell. Continue passing the kettlebell back and forth underneath your legs as you complete your reps.
The Move: Kettlebell Plié Squats
How to: Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder-width apart from each other with your knees slightly bent. Your toes should be facing out. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
The Move: Kettlebell Single Leg Deadlift
How to: Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
The Move: Kettlebell Balancing Single Arm Rows
How to: Choose a flat bench and place a kettlebell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. Lift your left leg off the floor so it is extended straight behind you. Use the left hand to pick up the kettlebell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. Pull the kettlebell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Lower the kettlebell straight down to the starting position. Breathe in as you perform this step. Switch sides and repeat again with the other arm.
The Move: Kettlebell Plank Pass
How to: Begin in a natural high plank position with a kettlebell by your left side. While working to keep your chest parallel to the floor and resisting movement throughout the rest of your body, slide your right arm underneath yourself to grab the kettlebell handle. Remaining in a good plank position with your butt down and core engaged, pull the kettlebell underneath yourself to the other side. Continue to pull the kettlebell to alternating sides until the set is complete.
The Move: Kettlebell Tricep Extension
How to: Raise a kettlebell overhead with elbows pointing forward, bent at 90 degrees. From this position, extend at the elbow until just before full extension. Lower the kettlebell slowly and under control. Do not allow the elbows to flare out to the sides when performing this movement.
The Move: Kettlebell Swing
How to: Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Bend at the waist and grasp the kettlebell handle with both hands. Your palms should be facing your body, and your torso should be nearly parallel to the ground. Pull your shoulders down and back and brace your core before starting the exercise. Maintain these form cues throughout the entire set. Lift the kettlebell off the ground and allow it to swing between your legs. Your knees should bend slightly during this movement. Keep your back flat and neck straight. Forcefully drive your hips forward to propel the kettlebell into the air. Control the kettlebell with your arms, but don’t pull it up. The kettlebell should travel no higher than your shoulders. Allow the kettlebell to swing down and back through your legs. Control the descent by keeping your core engaged. As the kettlebell lowers, move immediately and fluidly into the next rep.
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