The Wellness Care Blog: The Push and Pull: An Upper-Body Smoker

Four kettlebell exercises that I love

A few years back, I swung by a staple in the Austin strength-training community to rendezvous with trainer Candace Smith of Beauty of Strength, who is among the best of the best at getting workouts in anywhere, anytime, with anything (including nothing). She makes her way around as a full-time RVer, so trust me, she knows how to make anything work!

At the time, she was following a program to amplify her glutes, and I was doing Janelle Pica's Powerful Pressing program. Each of us joined the other for a taste of what was going on, and I can't say enough nice things about her. (Listen to her interview with Julie Read on Muscles to the Masses to see what I mean.)

I'm so pleased to deliver you this free and fiery workout (hellooooo, sumo rows!) with an upper-body focus from her today. All ya need is two bells and twenty minutes.

And, the whole thing is down below. Onward you go, and I'll let Candace take it from here:

Kettlebells are fun and versatile, allowing you to get in a great workout with just a couple pieces of equipment, and they're travel friendly, so you can work out on the go. The ways you can move them can provide a perfect combination of strength and conditioning, all in one piece of equipment.

Here are four kettlebell exercises I love. Each builds strength and hit all of the upper-body muscles with just a few movements. This workout is short and sweet, but oh-so-effective.

The Push and Pull: An Upper-Body Smoker

Workout Instructions:

Set an interval timer for 20 minutes, and complete as many rounds as possible before the buzzer goes off. To maintain solid form (priority No. 1!), rest as needed and then get going again!

Equipment: 2 kettlebells (or more, if you want to change weights)

Kettlebell Pushup: 6 to 8 reps
Kettlebell Alternating Military Press: 6 to 8 reps
Kettlebell Sumo Row: 6 to 8 reps
Kettlebell Double Swings: 12 to 16 reps

Candace Smith is an online personal trainer with a passion for helping women break the diet cycle and become the best versions of themselves through heavy lifting and practicing self love and compassion.