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YMCA Workouts

9-Move Kettlebell Routine

Work your whole body with just one kettlebell.

Equipment: One kettlebell under 10 lbs

Warm Up

Treadmill or track: Walk for one minute, jog for one minute, and run for one minute. Then do one minute of pushups.

9-Move Kettlebell Routine

Perform 10 reps of each exercise. Depending on your fitness level, go through this workout two to three times.

No. Exercise Instructions  
1 Lunge with Tricep Extension Lunge backward, bringing the knees into a 90-degree angle. Lower the kettlebell behind your head as you lunge, and then extend the arms over the head as you come up. Keep elbows facing forward and close to ears. Alternate legs.
2 PliƩ Squat Take a wide stance, with toes at a 45-degree angle. Grip the kettlebell with both hands in front of your body. Perform squats, keeping chest lifted and weight in heels.
3 Swings Grip the kettlebell with both hands and squat down, letting it swing between your legs. Rise up quickly, using the momentum in your hips to swing the kettlebell up to your forehead.
4 Figure 8 Squat and hold, with weight in the heels. Keep chest lifted, making sure not to drop your head. Make a figure 8 with the kettlebell through your legs.
5 Squat & Pull Up Squat down with the kettlebell lowering between your legs. As you come up, pull the kettlebell up to your chest with elbows out. Squeeze the glutes as you come up.
6 Lunge & Row Jump or step into alternating lunges. Grab your kettlebell at the bottom of each lunge, and bring the elbow back to the hips in a low row.
7 Single Leg Deadlift Balance on one leg, hinge forward at the hips, and lower the kettlebell in front of you. Keep a flat back. Lift up and alternate legs. Modify by keeping both legs to the ground, eliminating the leg extension.
8 Russian Twist Seated position, slightly lean back, keeping the core engaged. Hold the kettlebell in front of the chest with elbows out. Twist side-to-side, bringing each elbow to meet the hip.
9 Hip Bridge Lie on your back, holding the kettlebell at your hips. Bend your knees and plant feet at shoulder-width. Lift your glutes, shifting weight into your heels. Squeeze the glutes as you come up, then lower back down.

Cool Down

Treadmill or track: Walk for three minutes.

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YMCA of Middle Tennessee

Association Office
1000 Church St.
Nashville, TN 37203
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