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Simple Kettlebell Workouts for a Better Body

simple kettlebell workoutsWhat 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?

Hmmm…

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.

Conclusion

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:

Ultimate Kettlebell Training Guide 1.0

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.

Alykhan - Fitness Breakout - October 14, 2012

Srdjan,

Kettlebells are a great workout tool when you’re short on time. I try to do them once a week and I focus on swings and Turkish get ups. Typically, these workouts last 15 minutes or less so I can even squeeze them in during a lunch break.

Alykhan

    Test - October 15, 2012

    It’s the efficiency of these workouts that I’m drawn to. I think doing a set of Turkish get-ups during lunch at work is now on my to-do list! 🙂

    Thanks for the comment Alykhan.

      Jesse Ibarra - October 17, 2012

      Hi my name’s Jesse, 21 year old amateur mixed martial artist dreaming of going professional and taking myself as far as i can in it. Would you please do an aritcle on mixed martial arts fitness?

        Test - October 17, 2012

        Hey Jesse, I’ll see what I can do for you. Where are you from?

        Jesse Ibarra - October 17, 2012

        Richland, Washington. I read your articles and implement your advice and it’s helped alot. I’m really into the building a better body for life concept. MMA is full body and explosive and cardio is key. Lucky for me you have articles already on those things.

Raza - October 16, 2012

I was pretty interested in this post because I’ve been thinking about kettlebells lately. I’ve always wondered if swinging kettlebells requires you to use momentum. It looks like a brutal workout, but does it overly rely on momentum… if so, is that as good for building muscle?

Thanks man,
Raza

    Test - October 17, 2012

    Hey Raza – kettlebells are different in that they require movements that are very dynamic. There is momentum, but the benefits come from how this momentum is generated. It’s generated from your powerhouse – your core, hips, glutes, and posterior chain – all of which are required to work in unison to generate the force that’s required to manoeuvre the weight. Working with kettlebells helps more so with building functional strength, re-instilling muscular balance, improving cardiovascular fitness, and fat loss. But it can still be an effective muscle building tool.

Anna Pinti - November 20, 2012

Hi Srdjan

I got the 50 Tricks e-book yesterday. THANK YOU!!
It’s great that you provide source information so I could follow through for more.
I found you on youtube when I looked up Kettlebells. Very glad I did.
Thanks again.

    Test - November 22, 2012

    Thanks for the kind words Anna. I’m glad you enjoyed it!

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