20 MINUTE KETTLEBELL BALANCE WORKOUT
I’m changing it up again with this 20-minute kettlebell balance workout.
Well, with the awesome versatility that is a kettlebell, I’ve got five kettlebell exercises you can do that focus on balance.
Balance is so important in our everyday lives. You need good balance to do just about everything. Otherwise, we’d be falling all over the place.
You may be thinking you don’t need to do balance training. That you’ve been workout out for a long time and it’s not necessary. Well, think again. Balance workouts are not just for beginners, injured or the not-so-young.
Improving your balance can improve your overall health and performance. You have good balance you’ll find it easier to perform other exercises as well as performing everyday activities. I have heard football players do ballet for the balance work.
There are all sorts of ways to improve your balance. But this workout is throwing in the kettlebell for a punch of fun. Because kettlebells are so much fun!
20 Minute Kettlebell Balance Workout
- Do each exercise for one minute. Use a timer to keep pace.
- Do as many as you can but it’s not a speed race. It’s about balance. Plus, you always want proper form.
- Try not to rest in between exercises. Continuously move through the five exercises.
- Take a one minute rest between circuits.
- Repeat the circuit three times.
- With a warm-up and cool down the workout should take 20-25 minutes.
The kettlebell balance workout exercises:
- Single Leg Around the Body: While standing on one leg with the other knee bent in front of you, swing the kettlebell back and around your body to transfer to the other hand. You are literally swinging the bell around your body in a complete 360. Your body does not twist but stays strong and centered with your feet hip width apart. You don’t need your leg bent super high in front of you. You do need to get the bell up and around the knee. At 30 seconds swing in the opposite direction.
- Kettlebell Warrior: You will do a classic yoga warrior move with the addition of the kettlebell. Holding the kettlebell in mid-racked position in front of your chest, bend forward at the waist. As you fold forward raise one leg behind you to create a T with your body. Maintain a flat back as you lower the kettlebell close to the floor. Your bottom knee may have a slight bend in it to prevent hyperextension. Raise back up to standing position and repeat on other leg.
- Kettlebell Piston Squat: Standing with feet slightly wider than hip width, raise one leg in front of you. Then slowly lower into a single leg squat. The opposite leg will go straight out in front of you and not touch the floor. There’s no need to go very deep into the squat. This one is pretty hard. You need to be able to push back up into a standing position. The entire time, you are holding the kettlebell with both hands up in front of your chest.
- Halos on Your Toes: While standing on your toes, hold the kettlebell with both hands on the handle sides in front of your chest. Keeping your arms bent, rotate the bell tightly around your head. At 30 seconds, rotate the bell in the opposite direction. With four circuits, you will complete two rotations in both directions. For extra balance, stand with your feet hip width apart.
- Windmill: Stand with feet wide and one foot turned out. Hold the kettlebell in the racked grip straight above your head in the hand opposite the foot turned out. Keeping legs straight and eyes on the kettlebell, bend at the waist and slide your arm down your leg as far as you can go. Knees stay straight and arms stay straight. Eyes never leave the bell that’s above your head. Raise back up the standing position. At 30 seconds, repeat on other side.
Do not forget to warm up and cool down. This is important to prevent injury and muscle soreness. In your cool down you’ll want to stretch all your major muscle groups while you are warm – quads, hamstrings, back, shoulders, chest, hips. Hold (don’t bounce) your stretches for at least 15 seconds and keep your head above your heart.
TRACK AND MARK THIS WORKOUT COMPLETE!
Are you keeping a nutrition and fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers regarding healthier food and fitness options.
DO YOU WORK WITH KETTLEBELLS? DO YOU DO BALANCE WORK?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl who loves kettlebell workouts and wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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