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I have been throwing a bunch of kettlebell work back into the mix for both myself and our clients and have been really enjoying it. I have gone through so many years of various training tools that sometimes I put certain ones away as I am learning some new ones, and then the ones that are worth anything always seem to resurface in my programs.

I have been throwing a bunch of kettlebell work back into the mix for both myself and our clients and have been really enjoying it. I have gone through so many years of various training tools that sometimes I put certain ones away as I am learning some new ones, and then the ones that are worth anything always seem to resurface in my programs.

Well the kettlebell for me is definitely not the end all be all of training, however they sure have their place in a solid training program. When in a crunch for time, kettlebells can be instrumental in getting a quick intense workout in.

Tonight I put together a nice workout for one of our group classes that consisted of only two different sized kettlebells, and it was a great workout. What you want to do is pick two different sized kettlebells for this workout and keep them by your side. An interval timer like the GymBoss will help as well.

Kettlebell Workout

Warm ups
Foam Roll
Standing KB Halo’s
Standing KB Around the Body
KB Figure 8′s between legs
50 KB Swings – 2 hands, one hands and alternating were allowed

Core
1a. Beginner KB Windmill x10 each
1b. Single Arm Farmers Walks x 50 yds each side
2a. Intermmediate KB Windmill x 10ea
2b. Single Arm Rack Position Walks x 50 yds each side
3a. Intermmediate KB Windmill x 10ea
3b. Single Arm Waiters Walks x 50 yds each side

*If you are not sure what each type of windmill is than check out this video I did on the various windmill progressions

Strength
1a. Single Arm KB Clean R/L
1b. Single Arm KB Military Press R/L
* we did this for 2 rounds of 30 seconds of work with 15 seconds rest followed by 1 round of a combo clean and press for the same time interval

2a. Single Leg KB Romanian Deadlift R/L
2b. Single Arm KB Row R/L
* we did this for 2 rounds of 30 seconds of work with 15 seconds rest

Conditioning
KB Complex
1. Single Arm Swing 5R/5L
2. Single Arm Snatch 5R/5L
3. Single Arm Squat & Press 5R/5L
* we did 2 rounds with 45 seconds rest in between each complex

Heavy Swing Tabata
1. Two Handed Swings with a Heavy Bell
* we did this for the traditional tabata time of 20 seconds of work with 10 seconds of rest for 8 rounds

This workout took us about 45 minutes to complete and was kick ass. If you have a couple of kettlebells at home give it a shot and let me know what you think. O yeah if you are unaware of any of the exercises listed above just let me know and I will do a video for them with some teaching tools.

Enjoy and thanks for reading.