If you’re looking for a versatile piece of equipment to use at home, there’s nothing better than a kettlebell.
Perfect for a full-body workout, popular trainer Joe Wicks recently shared a routine that targets a wide range of muscles and helps build strength in just four exercises.
Plus, it only takes 15 minutes, so it’s perfect if you’re short on time or can’t get to the gym.
How to do Joe Wicks’ 15 minute kettlebell routine
This is interval training, where you complete each exercise for 40 seconds, then rest for 20 seconds. Perform each exercise in the circuit, completing 3 rounds of the circuit.
The only equipment you need is a kettlebell, but it’s a good idea to have more than one so you can switch to a lighter kettlebell for the second movement. For the remaining exercises, it’s best to use a fairly heavy kettlebell. The exercises Wicks chose because they use fairly large muscle groups. However, make sure you can manage the weight so you can do the exercise for 40 seconds with proper form.
Speaking of good form, if you find yourself hitting your forearms too hard with the kettlebell midway through the second movement, use this as a guide to improve your technique. Beginner tutorial.
Advantages of compound motion
All of the exercises in this workout are compound exercises, which simply means that the movements use multiple muscle groups.
For example, the second exercise works the quadriceps and glutes in your legs, as well as the trapezius and deltoid muscles in your upper back and shoulders.
By incorporating compound movements, Wicks’ workouts strengthen your entire body’s muscles in just 15 minutes, burn more calories than 15 minutes of solo exercise, and significantly improve your aerobic fitness. You can.
Additionally, the compound movements in this workout are also functional exercises. This means you will need to perform some of the movement patterns we have to perform every day, such as squatting, pushing and pulling.
Functional and compound exercises are especially beneficial as you get older and your body naturally becomes less mobile and stronger.
For best results, try doing this workout two to three times a week. Also, remember to gradually increase the weight of the kettlebell you use over time. This helps build muscle strength.
