Welcome to Episode 25 of the Bloom to Fit Workout of the Week series.
In celebration of the 21 Day Kettlebell Squat Challenge that just launched earlier this week, I want to share a simple squat-based kettlebell workout that is built around two powerful exercises.
If needed, I encourage you to use a modified version (either a regression or progression) of the workout. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
Let’s get started.
Workout of the Week: Racked Up Squats
Total time estimate to complete the workout: 20 minutes
What You’ll Need:
For this workout, you’ll need one kettlebell, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is Racked Up Squats.
This workout is to be done for time and is built around two powerful exercises: (racked) kettlebell squats and two-handed kettlebell swings.
For time, you are to complete eight rounds of the following exercise repetitions:
- 5 racked squats (right side)
- 5 racked squats (left side)
- 10 swings
Your objective is to complete all eight rounds as quickly as you can with proper form. By the end of the eight rounds, you will have completed 80 squats and 80 swings.
If you need to rest, do so, but the timer does not stop until all reps and rounds are complete. The less you rest, the better time you’ll get. Make sure to record your time somewhere once you’re done for future record.
Note: this workout can be used towards your 21 day squat challenge numbers.
Here’s what the workout looks like:
Press play to watch the video
After your Workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back.
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Take a 15-20 second break in-between each round,
- Use a lighter kettlebell for your squats and/or swings.
Here are ways you can make the workout more challenging:
- Complete the full workout without resting,
- Use a heavier kettlebell for your squats and/or swings.
Want free kettlebell training lessons?
I have a free kettlebell crash course that you can go through to learn the basics of kettlebell training. You can get your free lessons here:
Download the Workout
To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!