that can be done at home or in the gym.
I’ve taught kettlebell classes for probably three years now, and every class I’ve taught, I’ve tried to come up with a challenging, yet doable, plan for the hardcore participants who never fail to miss a single workout with me. Many of my peeps have asked for copies of the workouts so that they can go to their gym and do them on their own. Many of my Strong Figure followers even have their own kettlebells at home and like to practice the moves there. Regardless, I’ve put together over a hundred routines–all tried, tested, and proven effective–for hardcore, total body workouts. One of these workouts is listed below. If you are interested in the rest, stay tuned–my eBook, “100 Hours of Kettlebells” is almost finished! Make sure you are a subscriber to our site, so you don’t miss out!
Word of advice: ALWAYS warm up first. Spend at least five minutes stretching, walking, light jogging–whatever it is that makes you feel warm and the muscles loose. I’ve injured myself repeatedly from not stretching and kettlebells are tough: WARM UP! Even if you go through all the moves at a light or easy pace, just make sure your muscles are warm. A good rule of thumb for me is that once I’ve broken a light sweat, I’m warm.
The following workout is a great one and honestly, you could break it up into four separate workouts–especially if you’re pressed for time. If you haven’t used a kettlebell before, or need a quick refresher course, check out my Beginner Kettlebell piece. Have fun and good luck!
Round 1 of this workout is a 16 minute Tabata: 20 seconds of work followed by a 10 second break. You complete each exercise this way. There are four exercises and you complete eight rounds of each.
8 x 20:10 of each:
- Exercise 1: Swings (Russian or American or a combination)
- Exercise 2: High Pull (alternate right then left arm OR complete 4 minutes on the right side and 4 on the left)
- Exercise 3: Power Swings (think a Russian swing yet all the power is at the bottom of the swing–solid grip!)
- Exercise 4: Alternating Swings (alternate hand to hand during the 20 seconds of work)
Round 2 is an 8 minute Tabata: again you’ll perform 20 seconds of work followed by a 10 second break for each exercise. This time instead of 8 rounds of each exercise, you’ll perform 4.
4 x 20:10 of each:
- Exercise 1: Push-Ups (on/off/or alternate one hand at a time on the bell)
- Exercise 2: Chest Press (one arm at a time unless you have two kettlebells/dumbbells of the same weight)
- Exercise 3: Rows (One arm at a time from plank position or from standing–with a slight lean forward. You can also stand upright, hold the bell with both arms, and pull straight up until the bell is under your chin and elbows in line–not above–the shoulders.)
- Exercise 4: Rib Pullovers (lying on the floor or using a bench, weight starts behind the head. Pull to the ribs and return to start.)
Round 3 of this workout is a 16 minute tabata: 20 seconds of work followed by a 10 second break. You complete each exercise this way. There are four exercises and you complete eight rounds of each.
8 x 20:10 of each:
- Exercise 1: Cleans (double cleans if you have two equal weights)
- Exercise 2: Swing Snatch (alternate right and left each tabata round)
- Exercise 3: Alternating Rounds: bicep curls then overhead tricep press
- Exercise 4: Clean and Press (alternate arms every 20 seconds)
Round 4 is a 10 minute Tabata: again you’ll perform 20 seconds of work followed by a 10 second break for each exercise. This time you’ll perform 2 rounds of each exercise.
2 x 20:10 of each:
- Exercise 1: Halo circles (keeping core TIGHT, hold kettlebell overhead and circle around the head as if drawing a “halo.” Move bell clockwise, then counterclockwise, alternating every circle.)
- Exercise 2: Front raises (hold the kettlebell or weight with straight arms in front of you. Raise the weight to forehead and lower to bellybutton. Repeat for duration of time. Never let tension slack in the core.)
- Exercise 3: Wood Chops (hold bell above head, arms straight, and by the right ear. Swing towards outside of left hip and back up. Repeat for duration of time and keep abs tight!)
- Exercise 4: Planks (elbows to knees during the 20 seconds work/hold plank during 10 second “break”)
- Exercise 5: Side Plank Pulses (hold up during the 10 second “break”)
Click here for more information on Tabatas. Make sure you sign up for Strong Figure’s FREE subscription so that you don’t miss out on the Kettlebell eBook…soon to be published!
What did you think of this workout? Try it out and let us know in the comments section below!
More Fun with Kettlebells