30 Mins Kettlebell Full Body | Build Muscle | One Kettlebell Only

hey guys alex here creator of the croc fit app and welcome to today's workout today's workout is a full body kettlebell workout so if you're looking to build muscle and strength across your entire body then you've come to the right workout i have a single 16 kilogram kettlebell all you need is one kettlebell if you do have more than one of different weights then that would be useful but trust me all you'll need really is just one and i have 16 kilogram it's up to you if you have lighter or heavier find the weight that works best for you or whatever weight that you have at home okay let's get into the warm-up and then the workout okay starting in just a jogging position for the warm-up really important for us to get fully warmed up and ready because the kettlebell exercises are intense it's really important to get fully warmed up to prevent the injury and to make sure that all of our muscles are activated and ready to go so just 30 seconds on a few different exercises to get ready relax your shoulders nice and soft landing and breathe through these exercises okay let's take it into a squat just a body weight squat we are going to be lifting the kettlebell in a squat so make sure we're focusing on the technique now warming up into the legs focusing on our bums going backwards chest up straight back and warming up those thighs and glutes okay come back to jogging but this time with arms going in big circles warming up the shoulders as well like i said today is all about full body so we will be working on upper body exercises and lower body exercises okay coming down to a plank position on your hands from here touch one shoulder at a time high plank shoulder touch so now we're working into the stability of that shoulder core engaged stomach in lock out the legs one more exercise and that will be the warm-up complete come up from there and let's take it into a walkout tilt from the hips reach the floor walk out that plank and then walk back stand up and repeat ten more seconds one more rep okay all right in 30 seconds we're going to start with exercise one grab your kettlebell and we're taking it into a kettlebell swing okay if you haven't done the swing before this is all about hip hinging from the hips reaching underneath and then driving the hips forwards make sure that this isn't a squat exercise you're hinging from here and having a straight back okay get ready for 40 seconds work and 20 seconds rest in three two one go here we go we are in the kettlebell swing great for building strength and muscle in the posterior chain hamstrings glutes lower back make sure you're driving the hips forwards and that's what's moving the kettlebell forwards almost there two one and rest rest with twenty we're going to take it from there into a squat a kettlebell goblet squat so you bring the kettlebell up into your chest holding like this take your feet a little bit wider than normal down low into a squat and stand back up two one let's go your elbows come between your knees chest up push through the heels to stand back up squeeze the glutes at the top and keep your knees pushing outwards don't allow them to collapse in three two one and rest so two exercises let's do that for three rounds that's one round complete you know what's coming up get ready for the swing in 10 seconds three two one let's go halfway keep going straight back chest up three two one and rest well done 20 seconds rest and we go back into the squat remember like i said in the intro you can do this with one weight but if you find you need something heavier or lighter and you have access to that even if it's in the form of a dumbbell or something else it doesn't really matter let's go into your squat all of these exercises today can be pretty much done with a dumbbell as well so if that's you or you have equipment with different weights and you need them that's fine strong shoulders and back here don't let the weight curl your shoulders forwards here straight back shoulder blade back and push rest that's two sets drink whenever you need we've got one more set of each before we move into some upper body this will be all there is for lower body today then we get to work on the push and pull and arms and as you can tell with my breathing and probably with yours a bit of heart rate as well let's go keep going in the kettlebell swing i'm just gonna swing whilst i rotate to face you make sure you're getting this kettlebell swing technique driving the hips forwards reaching underneath with a straight back and this is not a shoulder workout you shouldn't be doing a shoulder raise here the momentum comes from the hips three two one and rest final 20 seconds of rest before the final squad nice and warm now final time in the legs two one here we go squat push through those heels squeeze the glutes activate them at the bottom stomach in straight back halfway three two one and rest okay let's take into upper body in a press okay if the weight is heavy which mine is then we can start with push press bending the knees drive and push control down and drive and push get ready in three two one here we go [Music] if it's light then just do a strict push without the push press if it gets harder and harder towards the end you can add in the push press towards the end we're doing 40 seconds each arm and then for 20 seconds rest fully extend at the top control back down into this rack position [Music] okay three two one switch straight into the other arm if you're in need of the push press like me let the momentum of the jump drive the kettlebell up until your arms are straight halfway and then control the weight down don't just let gravity fall down control catch three two one and rest twenty seconds rest and we repeat those two arms for three sets so working on the shoulder press this one builds muscle in all across your body shoulders triceps traps good one for building strength from that upper body two one back to that first arm let's go when you come back into this rack position the kettlebell should sit nicely between your forearm and your bicep and your elbow stays narrow 10 seconds three two one switch arms same thing core strong when your arms up high drive your chest forwards hand up and stomach in halfway almost there five four three two one twenty seconds rest that's two sets complete oh the sweat is coming now one more set of the presses to go and we move into some rows to work the opposite muscle groups three two one same thing final time let's go good form always whether you're strict pressing or push pressing it doesn't matter good form i like to have my other arm out here to stabilize this balanced middle position ten seconds three two one oh that was getting hard switch arm for the final time halfway keep going keep pushing keep the control almost there five three two one and rest what i found there was that left arm fatigued more than the right weakness is fine we'll build that strength up so next into the rows choose an arm and we do a single arm bent over row lifting up into that back get ready two one let's go same thing 40 seconds each 20 seconds rest really important to get the technique here straight back i don't want to see any rounded bent over rows here very dangerous for that lower back lock it out stick your bum out core strong drive the elbow up high to squeeze the back make sure your glutes are on spread your knees squeeze the glutes rest over to the other arm same thing don't stop if your lower back aches in a bad way stand up and rest and come back in if you feel it working in a good way that's good because it's definitely working here drive that elbow up almost done three two one and rest wow 20 seconds rest we now have the rows for two more sets what we're working here is the biceps the back behind the shoulders you feel the lower back and glutes work in that position get ready to start again in three two one let's go [Music] have that slight pause at the top squeeze the back as the elbow is high [Music] try to keep a flat back as well as facing the floor try not to twist to face the weight try to get the range through driving the elbow up [Applause] two one and switch same on the other side so if you can do this without hand support that's fine but if you want to just rest that hand there that's fine as well just a little bit of extra support chest up keep pulling three two one and rest 20 seconds rest this is tough final set in the row you're doing awesome that's where it's pouring and this is a strength day what is going on hope you guys are working hard too feeling good final set and then we pump up the arms the fun bit two one here we go [Music] if you're struggling you can do reps of deadlifts so drop into your bent over row row and then stand for a rest if you need to otherwise keep doing the rows bend the knees chest up stomach in [Music] 10 seconds almost done three two one rest and switch final time [Music] building a strong body it's not easy you should have your mind saying stop it hurts this is hard but we keep going anyway final set of this stay strong stand up if you need 10 seconds good technique three two one and rest twenty seconds rest grab a drink if you need rest and we take it into a bicep curl let's start pumping up these babies in a bicep curl hold it the same way we did in a goblet squat around the edge here we are simply curling up and down three two one here we go so we're back to 40 seconds work 20 seconds rest we're gonna go from bicep curl rest and then tricep extension rest for three sets and then that's the workout complete keep your shoulders back fully extend the arms pause at the top and squeeze the biceps almost there five three two one twenty seconds rest all started to burn there at the end which means by set three i'm gonna be in trouble we're gonna take the kettlebell up behind the head and extend might be a little bit trickier let's see how we go grab the same place behind your head push up let's go elbows stay narrow drive up with those triceps the bigger the stretch backwards the better the tricep work so see how you feel to drop that kettlebell all the way back behind your head stable stance in the legs core glutes 10 seconds three two one rest okay 20 seconds rest we now have two sets of biceps two sets of triceps and that's the workout complete we're smashing it we're almost there and that's full body strength complete you're doing awesome breathe in get ready for biceps in two one we're in 40 seconds if you found the first set easy this one will be a little bit harder as the muscles get tired but also focus on that time under tension never resting halfway 10 seconds keep curling let's get those arms three two one and rest for twenty shake it off get ready for the tricep extension i could have been super cruel by doing biceps for three sets and triceps three sets but doing a superset meaning you just get a little bit of extra rest so it's not absolute agony three two one into the triceps over the head let's go time under tension fully extend and squeeze at the top elbows narrow core strong stable stance 10 seconds three two one oh rest okay i'm working hitting fatigue though on the triceps comment below what weight are you using and how are you feeling i've got the 16 which you know isn't a massive amount but with lots of reps you can get tired we're into the final set are you ready biceps two one here we go last time now squeeze those biceps at the top control down slowly keep going final set biceps five three two one and rest okay here we go 40 seconds of triceps and that's the workout done thank you so much for joining you're feeling good and accomplished almost one more set three two one let's go above the head push elbows in stretch behind and push up halfway to the end keep pushing rest on your shoulder when you need i hit fatigue six five three two one oh i did hit failure there that's perfect that's exactly what i wanted okay well done let's just hit the ground for a few couple of stretches and then we're done with the workout come onto your hands and knees and from there take a big stretch oh rolling the spine up [Music] and from there back to flat position open up the knees sit back into child's pose pushing away from your hands from there drop the elbows on the floor bring your hands behind your head and feel that tricep and back stretch focus on your breathing relax okay good from there tuck your toes under walk your heels and from there bring one knee up underneath your body into a glute stretch great for relieving tension in the lower back if you struggled there but also stretching the glutes the hips area that worked hard in those squats swings step back and switch [Music] so hopefully your heart rate is coming down to normal that wasn't even hit or cardio that was a strength workout but the cardio element is certainly there from doing the intervals and we're sweating so well done thank you so much for joining me today that was a full body kettlebell workout to build muscle and strength so make sure you click subscribe give this video a thumbs up and i'll see you in the next one bye-bye [Music]

Channel: Alex Crockford

Views: 772,311

Keywords: kettlebell workout, kettlebell workout for beginners, kettlebell exercises, kettlebell hiit workout, kettlebell, kettlebell arm workout, kettlebell leg workout, kettlebell workout to build muscle, kettlebell workout 20 minutes, kettlebell workout upper body, kettlebell workout Alex Crockford, kettlebell workout crockfit, kettlebell workout to get ripped, kettlebell workout to tone it up, best kettlebell workout, best kettlebell exercises, best kettlebell workout building muscle

Id: YeIu6CX5AOo

Length: 28min 40sec (1720 seconds)

Published: Wed Dec 02 2020