There’s no one type of work-out that’s better than all the others, but it is fair to say that the kettlebell is the most under-appreciated member of the free-weight family.
You can use kettlebells for just about anything, from HIIT workouts to heavyweight strength training workouts, not to mention they’re especially good for compound movements like swings and squats.
My favourite total-body kettlebell workout always starts with swings!
Swings are an amazing total body exercise which will really help get the heart rate going!
I'll utilize moderate-to-high reps using a light kettlebell combined with short rests. This will help improve your muscular endurance. Your glutes, hamstrings, quadriceps, lower back, shoulders, arms and core muscles are all worked effectively during kettlebell swings.
Next, we move to a Sumo Style Deadlift using a heavy kettlebell and lower reps! Glutes and hamstrings will be on fire with this one.
Next, we hit our lats with a light-to-moderately heavy kettlebell with a single arm row.
My all-time favourite is the alternating kettlebell shoulder press using a moderate weight for higher reps. This one will fire your deltoids and arms to the MAX!
Our last stop is another total body exercise, and probably the one you're most familiar with: a kettlebell front squat! By holding the kettlebell away from the body, it increases the intensity, not just on the lower body, but the core and upper body as well.
Kettlebells, like the TRX or the Landmine, are an extremely diverse modality which will work wonders in helping your goals! Make sure you grab one of the trainers at your gym as they can also be dangerous and are definitely not an exercise to be done by beginners to the gym!