The author of this workout, Anna Junghans, intended it to be for females. However, like most kettlebell workouts, anyone can benefit from it! It's simplistic by design which makes it great for beginners. However, still effective enough for kettlebell veterans who want to work on their balance and dexterity.
Whether you're new to kettlebells or a veteran, this particular flow should be easy enough to recreate. There are no crazy hand passes or rotational moves you need to worry about. Rather, each exercise is executed with simple and quick precision. It might not look as glamorous as some of the kettlebell mobility workouts, but your body will certainly feel it at the end.
Athlete and home fitness guru Jordan Morello shows us that you can get a great kettlebell workout while seated. In a recent Instagram post, his first 3 slides take some of the lesser-known kettlebell exercises and add a creative twist to each. The real impressive part is that 2 of those exercises are done with the legs raised. This not only makes it more difficult for balancing but also puts more strain on the abs.
Out of all the kettlebell workouts I've seen, this one is perhaps the fastest in regards to execution and movements. Instagram user Jason Figorski (@figsfit) is a kettlebell specialist who creates some truly unique workouts. Many of his videos incorporate kettlebell flows with lightning-quick reflexes. Indeed, the below video is a great example of his speed and technique.
Recently, Instagram user paradigmofperfection posted a video of herself incorporating the kettlebell swing with alternating curtsy lunges. These are different than reverse lunges and require more concentration and balance to execute. As you'll see, a total of six lunges are performed. Then she continues on to only perform double-handed kettlebell swings.
One of the great things about kettlebells is that with so many exercises it's easy to create your own workouts. Once you've learned the basic and advanced kettlebell moves it's a simple matter of chaining them together. That's exactly what Taylor Hughes shows in her video. She credits a trainer at her gym for this quick and simple kettlebell flow workout.
Instagram fitness enthusiast Mac Bain has created a kettlebell workout that elegantly incorporates lunges and lifts. As you'll see in the video, lunges are performed in all 4 cardinal directions. If you look at each exercise independently you may think, what's the big deal? They seem easy enough. However, when chained together in a kettlebell flow style, each exercise becomes a test in concentration and endurance.
The word ultimate gets thrown around a lot when used in conjunction with kettlebells. Many trainers claim to have developed the best kettlebell workout. While many of these workouts are effective at building muscle or burning fat, which one reigns supreme is a matter of opinion. Well, until now!
Fitness model and coach Michie Peachie shared a video of her kettlebell workout that hits all the muscle groups. While it's not as intense as some of the other workouts we've seen, the slow pacing aims to build strength and endurance. Nothing too exotic as far as the exercises that are shown which makes it great for a beginner or advanced kettlebell user.
The first part of this kettlebell workout consists of 3 kettlebell exercises: The goblet squat, deadlift, and lunge. What makes this interesting is the fact that the kettlebell is held in the upright position the whole time. There are no flips, swings or rotating of any sort. Watching it in motion the emphasis is on movement on the vertical and horizontal planes.
