While your own private, well-appointed gym would be lovely, working within the limits of what you have at home, or what you can get your hands on during peak times at public gyms, can have its advantages. By forcing you to get creative, you may end up doing a workout with benefits you may otherwise overlook.
For instance, I challenged Peloton instructor Jermaine Johnson to come up with a workout when all you have is one light kettlebell (anything between 4 and 16kg), and he came back with something that focuses on “building stability, unilateral control and core strength.”
By working one side of the body at a time, Johnson explains that the workout will challenge all your muscles to resist rotation and lateral flexion, while addressing any weaknesses you might be unaware of.
As a result, your body will be better balanced and ready to stand up to the random forces it can be subjected to when you exercise, play sports or simply go about your daily life.
How to do the workout
Performed as a four-move circuit, the workout starts with a suitcase deadlift to target the posterior chain muscles of the glutes and hamstrings.
Next is a half-kneeling press that will safely help build overhead strength and mobility.
Now that you're thoroughly warm, exercise three is a dynamic single-arm kettlebell swing that will test your grip strength and anti-rotational core strength.
The last move of the circuit is a Russian twist with the weight held at your chest to build rotational trunk strength and core control.
Johnson recommends performing each exercise back-to-back for the prescribed number of reps listed below, resting 1-2 minutes, then repeating the circuit three times in total.
Before you begin, he also suggests warming up thoroughly with one minute each of a world's greatest stretch, bodyweight squats, arm halos with a light kettlebell and glute bridges. Fired up? Here we go.
1. Suitcase deadlift
Sets: 3 Reps: 10-12 each side
- Stand with your feet hip-width apart and a light kettlebell to the outside of your right foot.
- Hinge at your hips and bend your knees slightly to lower, taking hold of the kettlebell in your right hand.
- Keeping your chest facing forward, drive powerfully through your feet to stand as you lift the weight—suitcase like—off the floor.
- Slowly lower under control.
- Perform all the reps on one side, then switch sides.
Johnson says: “Keep your torso upright and resist leaning toward the weight. A common issue is rounding your back. Think about hinging from your hips and keeping your spine straight.”
2. Half-kneeling press
Sets: 3 Reps: 8-10 each side
- Get into a half-kneeling position with your left knee on the floor and your right foot flat on the floor in front of you, knee bent to 90°, holding a light kettlebell in your right hand at shoulder height with your elbow tucked in close to your body.
- Extend your left arm out to the left-hand side at shoulder height to help with balance.
- Engaging your abs and glutes, press the kettlebell straight overhead, then lower under control.
- Perform all the reps on one side, then switch sides.
Johnson says: “Brace your core and keep your ribs down as you press in a straight line overhead, but avoid arching your lower back to cheat the press.”
3. Single-arm kettlebell swing
Sets: 3 Reps: 12-15 each side
- With your feet shoulder-width apart, hinge forward at your hips while keeping your back flat and a slight bend in your knee.
- Grasp the kettlebell with an overhand grip, keeping your other arm out to your side.
- Pull the weight toward you, between your legs—you should feel tension in your hamstrings (the backs of your thighs).
- Drive your hips forward to generate the momentum to swing the kettlebell up to chest height.
- As the kettlebell falls, hinge at your hips and guide it in between your legs again, and go straight into the next rep.
- Perform all the reps on one side, then switch sides.
Johnson says: “Hinge at your hips, snap them forward and keep your shoulders square. A common mistake is overusing the arms. The power should come from the hips.”
4. Russian twist
Sets: 3 Reps: 16-20
- Sit on the floor with your feet together and knees bent, holding a light kettlebell in both hands.
- Keeping the weight close to your chest, lift your feet slightly off the floor and lean back slightly, keeping your back straight.
- Rotate your torso approximately 45˚ to the right.
- Return to the center and repeat on the other side, alternating sides with each rep.
- Move slowly and focus on the core muscles that you're working to control the movement.
- Allow your gaze to follow the kettlebell rather than keeping it locked straight ahead.
Johnson says: “Focus on rotating your torso, not just your arms. If balance is tricky, keep your feet lightly touching the floor, and keep your core engaged throughout to avoid letting your posture collapse.”
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