Welcome to Episode 26 of the Bloom to Fit Workout of the Week series.
This week’s workout is a true grinder. Lots of rounds. Lots of reps. And lots of kettlebell love. It’s the perfect kettlebell workout to get your week started off on the right foot.
If you are new to kettlebell training, I encourage you to use a modified version (either a regression or progression). Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 26: Kettlebell Chop
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you will 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 the Kettlebell Chop.
This workout is to be done for time and is built around three powerful kettlebell exercises: kettlebell swings, one-handed kettlebell presses, and racked kettlebell squats.
If you want to learn how to do these exercises properly, check out our interactive kettlebell training guide, Kettlebell Ninja: Build a Better Body with a Kettlebell.
Start your timer and see how long it takes you to complete eight full rounds of the following exercise repetitions:
- 20 kettlebell swings
- 3 one-handed kettlebell presses + 3 racked squats (left side)
- 3 one-handed kettlebell presses + 3 racked squats (right side)
Your objective is to complete all eight rounds of this kettlebell workout as quickly as you can. If you need to rest, do so, but the timer does not stop until all of your repetitions are complete. Obviously, the shorter your rest times, the better your overall time will be. Make sure to record your time somewhere.
Here’s what the workout looks like:
Click 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, shoulders.
Progressions and Regressions
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 20-30 second breather in-between each round,
- Shorten the workout to five total rounds,
- Cut down the kettlebell swings to 10 repetitions per round,
- Use a lighter kettlebell for your swings and/or presses and squats.
Here are ways you can make the workout more challenging:
- Round off the workout to a total of 10 total rounds,
- Take no breaks in-between your rounds,
- Double up the kettlebells (two-kettlebell swings, two-kettlebell presses, doubled racked squats) – advanced stuff!
Download the PDF
If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.
I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!