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October Fitness Tips

  • Published
  • By Michelle Furr
  • 169th Force Support Squadron

Kettlebell Exercises

Kettlebell workouts engage both cardiovascular and muscular training.  They are an excellent way to get a full body workout completed in a short amount of time.

Kettlebells allow you to work lots of different muscles at the same time working core muscles.

How to pick the proper weight for you- if you are a beginner its important to always remember that your form is most important at all times, then increase weight as you progress.

Kettlebell swings have a host of benefits such as improving strength, cardio fitness as well as strength and power.

If you are looking to purchase your very own, there are individual kettlebells as well as adjustable kettlebell options for minimizing space.

Kettlebell pushups:

Making sure to keep your abs tight and back straight throughout entire exercise.  Pushing up on kettlebells for each pushup. 

Kettlebell shoulder press:

Standing with legs hip width apart and lifting one arm over head to fully extend elbow.  6-8 reps each arm

Russian twist:

Sitting with legs bent, feet will be flat on the floor.

Holding KB handle with both hands, lean back so your body is about a 45 degree angle.

Rotate your body from left to right shifting the kettlebell slightly across your mid-section just shy of touching the floor on each side.

Best Healthy Pre-Workouts Snacks

Yogurt with nuts and berries

Slice or string cheese with one apple or orange

Peanut butter or almond butter with banana

Hummus on pita bread or wheat crackers

Peanut butter or almond butter on wheat crackers