Kettlebells are an extremely versatile piece of training equipment to have for your home. They offer unique training benefits over dumbbells and will add extra challenges when it comes to grip and core stability. It's a good idea to have your home equipped with a nice set of kettlebells—you never know when you'll be stuck inside, especially during the winter.  

These 10 workouts were provided by Luke Pelton, C.S.C.S., NSCA-C.P.T., a competitive powerlifting coach and weight training instructor based in New York.  All you need are a set of kettlebells and a physio ball.  

Before you begin, you need to know what your goals are, so that you work in the appropriate rep range.  According to Pelton:

-A lighter Kettlebell used for a few sets of higher reps (15+) will promote muscular endurance.    

-A heavier Kettlebell used for multiple sets of a few reps (5-8) will promote more hypertrophy and strength. 

In both cases, choose a kettlebell that's just heavy enough so that you're nearing muscle failure by the end of the set. Each workout will consist of a lower body movement, an upper body movement, and a core/grip movement.  These movements will challenge your stability flexors in a way you've never experienced before. Here's how to do each of the following workouts:

For endurance: perform 3 sets of 15+ reps (on both sides when required), with 45 seconds of rest.  

For strength/hypertrophy: perform 4-5 sets of 5-8 reps (on both sides when required) with 90 seconds - 2 minutes rest.

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Workout 1

1. Goblet Squatthis may also be used as a warmup before each workout.  

2. Flat Press on Physio Ball—Keep the physio ball under the shoulder blades. Keep the hips extended so the back is flat. Press with the bell hanging behind the hand.

3. Shoulder Carry—hold the bell bottom-up at shoulder height. focus on maintaining proper core bracing and stability of the KB.

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Workout 2

1. Deadlift From the Floor—approach the KB as you would a deadlift, with the KB between your feet. Pull straight up by driving your hips forward. Lower with control to the ground like the RDL, but touch the ground.

2. Shoulder Press on Physio Ball—sit on the ball and engage the core. Press with the KB hanging behind the hand.

3. Briefcase Carry—focus on maintaining proper core bracing and stability of the KB. 

 

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Workout 3

1. Split Squatwith one foot behind you on a bench (or chair), lower that knee to the ground while holding the KB at chest height.

2. Bottom-Up Flat Press on Physio Ball—keep the physio ball under the shoulder blades. Keep the hips extended so the back is flat. Press with the bell up so the KB is upside-down for extra grip and stability work.

3. Overhead Carry—focus on maintaining proper core bracing and stability of the KB.

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Workout 4

1. Single-Arm Deadlift—stay balanced and keep your core tight so no compensations occur.

2. Standing Overhead Press—keep the core braced to avoid compensatory movement. Press with the KB hanging behind the hand.

3. Alphabets—with your elbows at your sides, hold two light kettlebells in front of your body. Starting with 'A,' spell out each letter of the alphabet.  See how far you can make it! Note: You should be moving at the wrists only—this is a forearm exercise.  

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Workout 5

1. Squat to the Floor—hold the KB in front of you and let it hang between your legs. Squat, allowing the KB to touch the ground before coming up.

2. Flat Press on Physio Ball

3. Shoulder Carry

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Workout 6

1. Romanian Deadlift—hold KB in front of the body with feet shoulder width or narrower. Perform a hip hinge so the hips travel backwards and the weight is lowered over the midfoot. When a stretch is felt in the hamstrings, contract the glutes to return to the starting position.

2. Bottom-Up Shoulder Press on Physio Ball—sit on the ball and engage the core. Press with the bell up so the KB is upside-down for extra grip and stability work.

3. Briefcase Carry

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Workout 7

1. Single-Arm Overhead Squat—will work on core stabilization and balance, note: do not compensate by leaning to the other side. Pick a light enough weight to perform the movement with correct form.

2. Bottom-Up Flat Press on Physio Ball

3. Overhead Carry

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Workout 8

1. Deadlift From the Floor—approach the KB as you would in a barbell deadlift, with the KB between your feet. Pull straight up by driving your hips forward. Lower with control to the ground like the RDL, but touch the ground.

2. Standing Overhead Press

3. Alphabets

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Workout 9

1. Squat Against a Wall—same as to the floor, but done with your nose directly in front of a wall. This will ensure that your chest is kept up and proper squatting position is maintained.

2. Flat Press on Physio Ball

3. Shoulder Carry

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Workout 10

This will give you some extra work.  

1. Goblet Squat—Done with lighter KB as a warmup.

2. Split Squat

3. Romanian Deadlift

4. Bottom-Up Standing Overhead Press—Press with the bell up so that the KB is upside-down.

5. Alphabets

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