<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=1664051253890613&amp;ev=PageView&amp;noscript=1">

Posted By Onelife Fitness on Jul 11, 2018 10:24:24 AM

For the days you just want to stay at home, or waiting for machines in your busy gym, here are some options that will give you a full body workout with one piece of equipment.

You can accomplish a whole entire full-body workout, you just need a kettlebell and some open space!


Exercise 1: Kettlebell swing

Muscles targeted: hips, glutes, hamstrings, core, shoulders, pecs

Exercise 2: Goblet Squats

Muscles targeted: quads, glutes, upper back, core, arms, shoulders

Exercise 3: Kettlebell Fly

Muscle targeted: Chest

Exercise 4: Sit-ups with Kettlebell

Muscle targeted: Core

Exercise 5: Renegade Row

Muscle targeted: Back


The Benefits of Kettlebells:

Combines Cardio and Strength Training: 

Kettlebells are a great way to help raise your heart rate. When swinging a heavy piece of equipment, it takes not only strength but muscular endurance. It doesn't take long for an exercise like these to increase your heart rate.

Increased Fat Loss:

When you combine strength training and cardio it can help boost your metabolism. Having a boosted metabolism can lead to increased weight loss and decreased body fat.

Quick but Efficient Workouts: 

These types of workouts are perfect for those who have busy schedules. When using the kettlebells, the intensity is high enough that the workouts are made shorter to avoid muscle fatigue.

Develop Coordination:

 This is different from traditional exercises, they require more coordination and neuromuscular engagement.

If you liked this workout or tried it out let us know by tagging us on Instagram @onelifefit #IHaveOnelife

What Our Clients Say

Really great gym. The layout is perfect, never a competition for cardio equipment and the classes have all been awesome.

Shawna W.

I love this place, great environment, friendly staff and customers. I've been here about three weeks and its worth my time, I'm really motivated to get into shape.

James L.

I love this gym. They have everything you could want in a gym: sauna, pool, hot tub, hot yoga, classes galore, stretch equipment/area, tons of machines, basketball gym, childcare, hydro-massage, etc, etc. Overall our family is very happy here- there's something for everyone at a reasonable price.

Kerry W.

They have all the cardio machines you need with a full movie cardio room. Heated swimming pool. Full sized basketball court. Tons of free weights and cable machinery. You should never have to stand around waiting to use anything. All the amenities are beautiful. The sauna is great. They have private showers for all guests and FREE WIFI!!

Ken P.

I'm a huge fan of the Onelife Fitness in Newport news, Norfolk and Virginia Beach. The gyms are well equipped, well run, and all have very diverse range of equipment and classes to suit most fitness needs.

Troy W.

Love this gym! They have everything, it's very clean and aesthetically pleasing, there's a pool, hot tub, sauna, nice locker rooms, basketball court, two floors of workout equipment, great classes, etc etc! For the price you pay, it is a really great deal and definitely makes working out fun and enjoyable! Would highly recommend.

Konnor M.

I love this place! Customer service is awesome! Front desk always smiling and greets you! There is such a wide selection of classes in afternoons, evenings and weekends. So, even though I am a working mom i can find a class perfect dor my schedule! LOVE Nicole's hot yoga!

Tracy Guy

Probably the best gym I've ever been a member of. Great customer service, huge and has everything. Just about any exercise, article or video you've seen where you've said "I've never even seen that equipment before", this gym has that equipment.

Donald B.

Love this gym! Such a spectacular price, location, and convenience. I signed up the first day of my free 3 day pass because I fell in absolute love. The trainers are amazing. I workout with Adam and love his guidance and motivation during the training session. All the equipment is new and beautiful. In addition to the wonderful trainers and equipment, the group classes are empowering. I also enjoy using the space if a class is not going on. You must join this gym!

Alanna R.

This gym is the total package, friendly staff, nice people around, lot of weights and machines, clean, wide, different activities are possible.
Love it.

Sergio L.

I LOVE this gym! The classes and instructors are awesome! I lost 2lbs in one week doing classes and personal training. Love that there is so much equipment you never have to wait.

Jessica H.

This gym is incredible. Top-of-the-line equipment, lap pool, onsite theater, basketball courts, functional intense training areas, group exercise classes throughout the day (7 days/week), spa-inspired locker rooms...what more could I ask for?

Michelle L.

This is an awesome and amazing gym! One Life is the best one I have ever belong to and absolutely love it :-) it is clean, professional and I cannot say enough good things about it. I would never consider going anywhere else. I love all of the cardio equipment, free weights, circuit training and classes. The locker rooms are exceptionally clean and well-kept. Another plus is the Wi-Fi.

Virginia D.