What is it exactly that makes kettlebells so powerful?
Is it the fact that they engage your entire body, forcing it to work in unison as it’s designed to, not in isolation?
Is it because they can help improve your posture, strengthen your posterior chain, and re-instate muscular balance to a body that has been beaten and warn out in an environment that is detrimental to its function?
Is it maybe that kettlebells can simultaneously improve your cardiovascular fitness, strengthen your core and help you shed fat in workouts that are incredibly quick and efficient?
Perhaps it’s the combination of all these factors that make the kettlebell one of the most powerful fitness tools on the planet.
But how exactly do you take advantage of them?
How do you craft workouts around them?
Today I’m going to show you a couple simple kettlebell workouts that you can implement into your routine…
Dynamics of Kettlebell Training
Kettlebell movements are swift and explosive.
They require you to use your powerhouse – your core, hips, glutes, and posterior chain – to generate the force required to move the kettlebell in a variety of movement patterns.
This dynamic nature of the tool is what makes it so engaging.
So how do we use all of this to create unique kettlebell workouts?
Kettlebell workouts combine a powerful 1-2 punch of efficiency and effectiveness.
Kettlebell workouts can be short, yet explosive. They can provide maximum benefit in minimum time.
The beautiful thing about these workouts is that they’re always changing. You’re never limited to what you can do. Never stuck for ideas.
You’re limited only by your imagination.
And once you understand the fundamentals of kettlebell training – the basic movements – you can start mixing and matching exercises, timing concepts, and even training styles to create unique workouts.
You can throw in bodyweight exercises.
A pinch of jump rope training.
A little bit of sandbag training.
Whatever floats your boat…
Today I want to show you two simple kettlebell workouts that I created on the fly to show you how simple it can be to craft your own workouts. These two workouts require the use of only one kettlebell exercise – the kettlebell swing.
Kettlebell Workout 1 – Tabata Style
The first simple kettlebell workout utilizes a Tabata protocol.
The idea behind this workout is to alternate between a period of high intensity training and a period of rest. You can manipulate the ratio of the time periods, but I typically like to use a 1:1 ratio.
This workout consists of a 30 second kettlebell swing session alternated with a 30 second rest session. Feel free to play around with these times to make the workout more or less intense.
Each Tabata session lasts 5 minutes. Take a 2-3 minute break between sessions.
Kettlebell Workout 2 – Circuit Style
The second simple kettlebell workout is a circuit-style workout. Circuit training is where you select a number of exercises and perform them one right after the other (without any rest between) in a circuit.
This particular workout consists of the following exercises:
- 20 Kettlebell Swings
- 20 Wide Push ups
- 20 Bodyweight Squats
- 40 Mountain Climbers
- 20 Kettlebell Swings
- 10 Diamond Push ups
- 20 Bodyweight Lunges
- 10 Burpees
Perform 3 total circuits and rest 2-3 minutes between circuits.
You can see just how simple these kettlebell workouts can be (and here we’re only using ONE kettlebell exercise).
Once you master the fundamental movements, you’ll be able to put together effective and engaging workouts that will help you build a better body.
If you want to learn more about kettlebells and kettlebell training, check out my brand new kettlebell training guide:
This baby is loaded with good stuff and it’s completely free! You’ll learn more about why the kettlebell is so powerful, how to find the right kettlebell for you, how to master the kettlebell swing (and other movements), how to craft unique workouts around this tool, and much more.
Anyway, that’s it for today. Let me know what you think of those two workouts above. Better yet, try them out yourself and let me know how they went! Looking forward to hearing your thoughts in the comment section below.