If there are two breakout stars of at-home shelter-in-place workouts, they are kettlebells and resistance bands. Both are versatile pieces of strength-training equipment that can be incorporated into just about any exercise for a full-body workout.
With their powers combined, though, this dynamic duo takes your workouts to the next level. This 20-minute session, designed by Kenny Santucci, NYC-based strength and conditioning coach and founder of STRONG New York, uses both resistance bands and kettlebells to double the burn and the muscle-building benefits.
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"This workout is a great full-body routine hitting all the major muscles," Santucci says. "There is always an opportunity to become stronger." And by adding the tension of the resistance band to the weight of the kettlebells, you not only challenge yourself more but fatigue the muscle in a different way.
Check out more of our 20-minute workouts here — we’ve got something for everyone.
Do: each of the following moves for 30 seconds, resting 30 seconds in between, repeating for 5 rounds total. Aim for 8 to 12 slow and controlled reps per set.
Move 1: Kettlebell Squat
- Stand up tall, holding a kettlebell in each hand in the rack position: handles pointing inward and bells resting on your wrists and the backs of your hands.
- Bend your knees and hinge your hips back to lower yourself into a squat. Lower until your thighs are parallel to the floor (or as low as you can comfortably go with good form).
- Press through your heels to return to standing, squeezing your glutes at the top.
Move 2: Bent-Over Banded Kettlebell Row
- Stand with feet shoulder-width apart on the middle of a long loop resistance band. Place each end of the band over the top of one kettlebell handle.
- Bend your knees, lean your torso forward at a 45-degree angle and grab the bells where the band meets the handle.
- Brace your core and contract the muscles of your upper back as you row the bells up toward your chest, keeping your elbows close to your ribs.
- Lower the bells back down with control until your arms are extended straight down and repeat.
Move 3: Sumo Deadlift
- Thread a long looped resistance band through the handles of two kettlebells. Stand with your feet wider than hip-distance apart at each end of the band, toes pointed slightly out.
- Bend your knees and sit your butt down, knees over your toes, and grab the bells by the handles.
- Brace your core and contract your glutes as you press through your heels to stand up, fighting the resistance of the bands.
- Bend your knees and lower back down without folding your chest forward or collapsing your lower back.
Move 4: Banded Push-Up
- Place the resistance band behind your back and loop one end around each hand.
- Set up in a high plank with your hands under your shoulders and your legs extended out straight. You should be in alignment from head to hips to heels.
- Bend your elbows at a 45-degree angle away from your body and lower your chest toward the floor.
- Press back up into the plank position, fighting against the resistance of the band.