12 Kettlebell Exercises You Can Do Anywhere!

This post is sponsored by Sam’s Club. This post contains affiliate links.

As most women with post pregnancy bodies, I have a hard time looking in the mirror and liking my body and what I see. There are stretch marks that weren’t there before, there are places that aren’t quite in the same spot as they used to be, and then there’s just a little bit extra of me now. My body also doesn’t take in food the same way it used to. My metabolism has definitely slowed down and I’m pretty sure I could gain 5 pounds just by looking at a cookie.

But I figured out that instead of focusing on a number on the scale that I want to achieve, it’s more beneficial for me to focus on how I feel in my clothes. I know that when my pants are getting tight or my shirt doesn’t button quite like it used to that I need to make a change. For me, that such change began in September of last year. It was at that point that I realized that I needed to start taking better care of myself and exercising.

Yes, I know that food is a major contributor to health and weight loss, but I decided to start on one thing at a time. So three to four days out of every week I drop the kids off at school and then go to the gym. While I’m there, I do 30 minutes of cardio where I make myself super sweaty and then do anywhere from 45 minutes to an hour and a half of weights and strength training.

The struggle comes when the kids are home from school and I’m not able to go to the gym and have my “me” time. So if I wanted to keep on my workout regimen, then I needed to figure out how to work out at home and have it be something that was interesting enough to keep my attention and keep me motivated and doing it.

So while I was at Sam’s Club, I found a kettlebell. I have been using kettlebells pretty regularly in my workouts at the gym and I thought that would be a great way to keep myself motivated at home and teach myself some new exercises with it. The cool thing about this one is that it has interchangeable plates, so I can use 5 pounds up to 20 pounds all in the same little compact system. For instance, I can do a lot more weight with leg workouts than I can with arm workouts so this one kettlebell I can use for both muscle groups.

And while I was at Sam’s Club, I also had to get these cute workout pants because for me, nothing is more motivating than new clothes to wear to the gym. They also have all of the vitamins and other nutritional items you may need in order to kickstart a healthier new you.

If you’re looking for a new workout routine that you can do at home, get one of these kettle bells and then try these 12 exercises for a whole body workout using a kettlebell.

Bent Over Row with Kettlebell Lat & Back – (Place your right forearm on your right quad and step your left foot back so you can find a comfortable flat back position with the majority of your weight in your front foot. Holding a light kettlebell in your left hand, keep your shoulders level, and squeeze your left shoulder blade, pulling the left elbow up. The elbow should brush past your ribcage before lowering back down. That’s one rep. Perform three sets of eight to 12 reps.)
Russian Kettlebell Swing Shoulders, back, hips, glutes, legs – (To do the perfect kettlebell swing, stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn’t a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps.)
Kettlebell Goblet Squat Legs, glutes, back – (Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more!) Just remember: quality over quantity!)
Single-Arm Kettlebell Floor Press Chest, arms, core – (Lie on the ground with your legs straight. (Grab a kettlebell by your side and, with the palm facing in, press the weight straight up while rotating the wrist (so the palms face the feet). Bring the kettlebell back down to the starting position, and repeat for 6 to 8 reps)
Kettlebell Half Get-up Abs, arms, back – (It’s time to get low. Lie down on your back with legs straight out. Extend the right arm straight up, kettlebell in hand. Next, bend the left knee and begin to rise, with the left arm keeping the body propped up. Feel the abs burn? You’re doing things right! Sit all the way up, then carefully return to starting position. Knock out 8 to 10 reps per side if you’re up for the challenge.)
Kettlebell Lunge Press Shoulders, back, arms, abs, glutes, legs – (Here’s a new way to spice up those lunges. Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead (raise the roof!). Return to standing while returning the kettlebell to the chest. Try for 10-15 reps on each leg.)
Kettlebell Power Plank with Row Abs, Arms, back – (Think of this move as the fancy plank. Start in a plank position, but with hands grasping two kettlebell handles. Then, lift one kettlebell up so it reaches the hip— remember to keep the elbow in! Lower back down and repeat with the opposite arm. Do 6 to 8 on each side, or until you feel the burn!)
Kettlebell Russian Twist Abs & obliques – (Sit with the legs bent and feet flat on the floor, about hip-distance apart. Hold the kettlebell with both hands at the chest, and then lean back to a 45 degree angle. Here’s the fun part: Rotate the torso from left to right by twisting at the waist and swinging the kettlebell across the body. See how many you can do, with perfect form of course!)
Single Arm Kettlebell Swing Glutes, hamstrings – (Grab a moderate-weight kettlebell with one hand and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor, moving the weight between your legs. Thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level, arm straight. Squat back down, swinging the weight between your legs. That’s one rep. Perform three sets of eight to 12 reps on each side.)
Kettlebell Deadlift Legs, glutes, arms, back, abs – (Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as the body rises on up, kettlebell and all! Aim for 12 to 15 reps, maintaining proper form throughout.)
Kettlebell Sumo Deadlift Glutes, abs, back – (Stand with your feet shoulder-width apart, toes turned out about 45 degrees. Squat down and grab the handle of a heavy kettlebell with an overhand grip. Push through your heels firmly into the floor, and stand up, keeping your arms extended. That’s one rep. Perform three sets of eight to 12 reps.)
Figure 8 Arms & shoulders – (Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up. Hold a moderate-weight kettlebell behind your left leg with one arm on each side of your leg . Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg . Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That’s one rep. Perform three sets of eight to 12 reps on each side.)