It isn't always the workout that is the most challenging part of exercise: it's tricky trying to piece together a full body workout when your local gym is full and you can't access the machines and weights that you wish to use, or you might not have the right equipment at home.
Here is a back-up solution for the next time this happens. A popular fitness influencer recently shared a full-body workout consisting of just five moves and all you will need is kettlebells. If you don't already own at least one for your home workouts, we can help you find the best kettlebell for you in our guide.
The easy to follow workout was posted on Instagram by QiQi Hill (opens in new tab), a trained fitness coach best known for promoting body positivity online.
Her post is aided by videos of herself demonstrating how she uses the bells, without any additional equipment, to work various muscle groups. One of the moves requires two bells – but it can be amended so that the double shoulder press is instead alternated between both arms individually.
The kettlebell is an excellent full-body conditioning tool and great for building overall strength. This 2012 study published in the Journal of Strength and Conditioning Research revealed that just six weeks of biweekly kettlebell workouts can improve both maximum and explosive strength in the body.
You can view Hill's own version of a kettlebell workout below...
A post shared by QiQi Hill (@theqii_tofitness) (opens in new tab)
A photo posted by on
Hill looks effortless as she powers through the kettlebell set and people took to the comments to share their admiration. One user commented, "Amazing workout," while another said, "Your videos make me move!".
Hill recommends performing twelve of each movement, followed by rest for ninety seconds and then repeat this for four more rounds.
Below we have listed the five moves that Hill uses and identified what parts of the body are being worked.
- Kettlebell Snatch: the snatch is great for targeting the glutes and hamstrings
- Shoulder Press: this move should help target the major and minor muscles of the shoulders and work your lats, trapezius, triceps and core muscles.
- Overhead Alternative Flutter Kicks: adding a bell into flutter kicks will be sure to cause a burning sensation in your core muscles, especially the rectus abdominal muscles and the hip flexors.
- Kettlebell Swing + Hop: the swing should target the following areas of your lower body: the core, hips and glutes. It should also target the upper body in your shoulders and lats.
- Plank + Kettlebell Pull Through: this can help to target the abs and puts the obliques and shoulders to work at the same time.
It is always super important to stay hydrated, especially as you try new workouts, as you never know how your body will respond. Hill's kettlebell workout looks like it will work up a fair sweat, so it might be handy to ensure you have a best water bottle for the gym by your side to keep your fluid levels high as you train.
Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition.
When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.
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