Gym Closures and social distancing/isolation restrictions mean that finding a workout to challenge every part of your body can be a real struggle, especially when you have limited equipment. Today’s blog will show you how your Exercise Physiologist can design you a program using only one piece of equipment.

Accredited Exercise Physiologist Mitch uses a single Kettle Bell to create an entire workout.

1. Kettlebell Swing

Working every muscle on the posterior chain, the kettlebell swing is a great way to get your heart rate up while conditioning, stretching and strengthening the calves, hamstrings, glutes, spinal erectors, postural muscles controlling the scapula (several muscles), shoulders and traps.

2. Turkish Get Up

This exercise works every muscle in your body and puts an extra emphasis on shoulder strength, mobility and stability. Now that you have the time, give the Turkish Get Up a crack and test your coordination.

3. Russian twist

Working to strengthen your core through a range of motion can be very therapeutic, although demanding, when you are tending to be sedentary throughout the day. This exercise not only works the abdominals but also works your shoulders and biceps as you pick the kettlebell up to move it to the starting position.

4. Kettlebell row

Using the muscles of the posterior chain mentioned in the kettlebell swing in an isometric fashion (aka body stays still), this exercise targets the Latissimus Dorsi (lats) and the biceps to move the kettlebell to the crest of your hip.


These exercises provide a full body workout, but may not be appropriate for you.

Contact an Exercise Physiologist at Longevity on 1300 964 002 to create an exercise program that is right for you!