MF’s editor Isaac Williams introduces one of his go-to January kettlebell workouts – perfect for getting back to full fitness in the new year…

Popularised in Russia, the best kettlebells have become fashionable in the West over the past few decades – and with good reason. Their top-mounted handle makes them ideal for ballistic, swinging movements, giving workout options that are tough to replicate with dumbbells or a bar. Because moves like the swing, snatch and clean use virtually every muscle, they can be done for low reps to build full-body explosiveness, or high reps to burn fat and improve cardio fitness. 

As an all-round option, a 35lb / 16kg is probably your best bet for this circuit-style workouts. You might find it a bit light when you get used to swings and squats, but it’ll also let you do a load of pressing variations and high-rep snatches. If you’re getting a second bell, consider getting a 44lb / 20kg or a 53lb / 24kg – the latter is heavy enough for almost any move you’ll want to do. 

In this January kettlebell workout, you’ll do six different moves back to back without rest in a circuit-style session. You rest after the sixth and final rep, then repeat the circuit for a total of four rounds. 

All the moves, reps and other details are clearly labelled alongside the name of each move. If you’re new to training, check out our guide to the kettlebell exercises for beginners.

January kettlebell workout to get back in shape

fitness model demonstrating how to do the kettlebell single-arm swing

1. Kettlebell single-arm swing

Reps: 6 each side
Rest: Move straight into the next exercise

  • Swing the bell between your legs with one hand, then pop your hips forwards to drive it up to head height.
  • Do all your reps on one side, then switch hands.

fitness model demonstrating how to do the kettlebell thruster fitness model demonstrating how to do the kettlebell thruster

2. Kettlebell thruster

Reps: 10
Rest: Move straight into the next exercise

  • Start with a bell held at chest height in two hands.
  • Do a squat, then drive upwards quickly, using the momentum to help you press the weight overhead.
  • Lower slowly.

fitness model demonstrating how to do the kettlebell snatch fitness model demonstrating how to do the kettlebell snatch

3. Kettlebell snatch

Reps: 6 each side
Rest: Move straight into the next exercise

  • Swing the bell between your legs with one hand, then pop your hips forwards to drive it up.
  • At chest level, punch your hand forward and catch it on your forearm, then raise it overhead.
  • Flip it back downwards and swap hands for the next rep. 

TOP TIP: Though it’s tricky to master, the snatch is worth persevering with. It’s a full-body test of coordination that demands savage lung power and gets your heart racing.

fitness model demonstrating how to do the kettlebell clean and press fitness model demonstrating how to do the kettlebell clean and press fitness model demonstrating how to do the kettlebell clean and press

4. Kettlebell clean and press

Reps: 6 each side
Rest: Move straight into the next exercise

  • Swing the bell up by popping your hips forwards.
  • As it moves upwards, bend your elbow and let the handle slide down into your palm, rack it, then press it directly overhead.
  • Lower slowly.

fitness model demonstrating how to do the kettlebell Sots press fitness model demonstrating how to do the kettlebell Sots press

5. Kettlebell sots press

Reps: 6 each side
Rest: Move straight into the next exercise

  • With the bell in the rack position, lower into a squat, then press it directly overhead from the bottom of the squat.
  • Lower it, then stand back up.

fitness model demonstrating how to do the kettlebell Turkish get-up as part of a kettlebell workout fitness model demonstrating how to do the kettlebell Turkish get-up as part of a kettlebell workout fitness model demonstrating how to do the kettlebell Turkish get-up

6. Kettlebell Turkish get-up

Reps: 6 each side 
Rest: 2 mins, then repeat the circuit 3 more times (for a total of 4 rounds)

  • Lie down and press the bell up with your right hand.
  • Use your left arm for support as you rise onto your right knee, then stand.
  • Reverse back to the start.
  • Switch sides after six reps.

NOTE: This is an advanced movement, so check out our more detailed guide on how to do the Turkish get-up

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