This fast and effective kettlebell finisher is perfect for burning calories, building muscle, and strengthening your core. You don’t need a lot of gym equipment to perform it, and the routine can be started at the beginning of your workout as a warm-up or as a primer to work out tired muscles.
The kettlebell finisher includes one bell, four moves, and ten minutes to effectively target multiple muscle groups. Adopt a strong mindset, set a 10-minute timer, and use a heavy, medium weight.
If the kettlebell is a staple in your home gym equipment collection, these are the 5 best kettlebell exercises for beginners. no kettlebell? Don’t worry, you can also grab dumbbells instead. Roll out your exercise mat—I recommend one of the best yoga mats for workouts at home and in the gym—and bookmark that firepower and conditioning kettlebell workout for later.
The short finisher features two kettlebell exercises—the kettlebell swing and the one-arm kettlebell push—along with two bodyweight exercises, including gorilla curls and V-Taps.
While some exercises aren’t as core-inducing as some of the best abdominal exercises we swear by, each movement requires a lot of core activation to drive the movement and mobilize your body under load. Each exercise will help build a stronger core and strengthen muscles all over your body, including your chest, shoulders, legs and back muscles.
A high-rep routine works best as an AMRAP (as many rounds as possible), which also gets your heart rate up, helping you burn calories quickly. You can learn how to perform the kettlebell swing here, but remember to keep your form taut and your core engaged during each movement. After all, you want quality over quantity. Rest briefly, only when you need it, and have fun (afterwards, maybe).
Quick 10-minute plaster finish
Do 8 to 10 reps of each exercise (per side for pushups) and repeat for rounds.
The first exercise is the gorilla exercise, try to push it out as quickly as possible without resting. It is a bodyweight testing exercise designed to develop strength.
1. Gorilla exercise
Hint: Actors must be strong and fast. Remember to use your breath, don’t hold it.
How do:
- Start in a push-up position and activate your core
- Jump both feet wide to land just outside both hands, heels pointing back down
- Drop your butt down and lift your chest to face forward, then quickly raise both hands to chest height, palms facing outward
- Substitute hands, then jump your legs back to the starting position and perform a push-up by lowering your chest and pushing up hard.
2. Kettlebell swings
Without resting, move straight into your swings.
Hint: It’s all in the hips – no squatting or sending weight to your arms and wrists. Exhale while driving the bell up.
How do:
- Stand with your feet shoulder-width apart and toes pointing slightly outward
- Hold the kettlebell with both hands, keeping your knees gently bent, and adjusting your shoulders back and down
- Engage your heart
- Hinge your hips and send your hips back while keeping your back flat. The bell should follow behind between your legs
- Explosively push the weight forward to shoulder height as you extend your hips and squeeze your glutes
- Control the weight down and hold for 10 repetitions
3. V-taps
Put the bell down and get ready for V-taps.
Hint: Avoid rounding your spine or rolling your shoulders forward. Keep your back straight and reach your legs or thighs if needed.
How do:
- Lie on the floor with your lower back supported on your mat, legs extended in front of you, arms extended back
- Engage your heart
- Keep your arms and legs straight as you lift your legs up in the air at a 45-degree angle. At the same time, raise your back and extend your hands over your head to touch your toes.
4. S/A kettlebell thrust
Grab your weight and go straight to your last workout. Keep the intensity high and avoid side-to-side relief where possible.
Hint: The thighs should be parallel to the floor while squatting. These hip mobility exercises for hip flexion pain can help you achieve a deeper squat.
How do:
- Put the kettlebell on your shoulder with the kettlebell cleanup found in our kettlebell exercises for beginners guide
- Once installed, stand with your feet shoulder-width apart and brace your core
- Lower into a squat position, keeping your chest proud
- Drive up through your feet to stand up and press the kettlebell above your head, locking your elbow at the top
- Re-bend your elbow and bring the kettlebell back up as you lower into a squat for the second rep.
Complete 8 to 10 reps before switching sides. Once you’re done, take a quick break and head down from the top. For an extra challenge, try adding one to two reps for each round.
Are you looking for more inspiration? Try Pilates at Home with Weights to Strengthen Your Whole Body One writer did diamond pushups every day for a week, and here’s what happened.
