Want to boost balance and stability? Forget lunges and try this 3-move kettlebell workout (it only takes 15 minutes)

Over the holidays, finding time to exercise might slip down the priority list, as more pressing events (turkey and wine) take over. For that reason, I have put together a kettlebell workout that only takes 15 minutes and uses three moves to build strength and improve balance and stability all over your body.

I recommend a set of kettlebells, but you can work with one weight if you prefer. Take a look at the videos carefully first, then give them a try for yourself if you haven’t seen them before.

I like to lift heavy weights for this routine, but you can use any weight range you like. Just try to make sure it challenges you — no cruising — but be mindful of any injuries you may be suffering from and stop or take extra rest if you need to.

Here’s the full routine for you to follow at home.

1. Kettlebell single-leg RDL

The single-leg Romanian deadlift tests balance and stability through unilateral movement, which means you’ll work one side of the body at a time; in this case, you’ll be balancing on one leg as you hinge forward at the hips and lower the weights toward the floor, either side of your foot.

The deadlift uses a hip hinge to work the muscles along your posterior chain, including your lower back, glutes and hamstrings. It also activates your core muscles for stability and strengthens your legs.

A strong and stable lower body is crucial as you age to prevent falls and boost longevity, keeping you climbing, walking and running better and for longer.

• Stand with your feet hip-width apart and hold a kettlebell in each hand. If you use one weight, I prefer gripping the weight in the hand opposite to the standing leg, as it helps me to keep my hips square
• Hinge forward at the hips and begin lifting your left leg into the air behind you, balancing on your right leg with a soft bend in the knee
• Keep your back flat as you lower the weights to the floor, either side of your standing foot
• Pause, then drive up to stand
• Complete all reps on one side, then switch.

2. Kettlebell passover

The kettlebell passover is great for building a stronger and more stable core. It demands that you stay upright and static while passing the weight around your body, changing directions as you do.

Of course, your arms and shoulders are also working during this movement, but you really drive the movement through your midsection. Try not to arch your back or push your hips forward and focus on keeping the kettlebell close to your body. Think about Earth orbiting the sun, and focus on clean movements that allow you to control the weight.

For an extra challenge, see if you can pass the weight through your legs in a figure-8 shape.

• Stand with your feet hip-width apart and a kettlebell in one hand
• Engage your core and stand tall with relaxed shoulders. Try not to push your butt out
• Pass the weight in front of your body and exchange hands, then as you pass the weight behind you body, exchange again
• Continue moving in one direction, then switch.

3. Kettlebell 'around the world'

The "around the world" exercise feels similar to passovers, but it focuses less on your midline and more on your upper body, including your arms, shoulders, upper chest and upper back.

Your goal is to control the weight around and above your head using a rotational motion. Like the passover, your core is working hard to stabilize your body and help drive the movement, so try to avoid sticking your butt out or aching your back.

This exercise will torch your shoulders, so aim for a medium-heavy weight that you don't feel you'll need to drop on your head at any time.

• Stand with your feet hip-width apart and a kettlebell in both hands
• Engage your core and stand tall with relaxed shoulders. Try not to push your butt out
• Press the kettlebell overhead, then begin circling it above and around your head in one direction
• Switch directions, focusing on an orbit around you.

The workout

• Complete 20 reps (10 per side) x kettlebell single-leg RDL (each round, decrease reps by 2)
• Complete 20 reps x kettlebell passovers every round (10 in each direction)
• Complete 60 seconds x kettlebell “around the world”

Start with 20 reps (total) of your RDLs, then move to 20 reps of your passovers, which stay the same every round. Then, hit your timer and go for maximum reps of your “around the world” exercise.

Once you complete this first round, drop to 18 reps of your RDLs, then move back into 20 passovers and 60 seconds of your “around the world.” Continue until you reach just 2 reps of your RDLs.

Try to finish within 15 minutes and record your time. If you don’t finish, your goal is to improve your time the next time you repeat the workout. Good luck!

Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.

More from Tom's Guide

• I tried these glute bridge variations to strengthen my hamstrings — here's what happened
• Push-ups are the exercise you can do anywhere — 3 variations to try if you want to build chest strength
• Sit all day? Try these 7 back exercises from a physical therapist right now