For me Kettlebell Training has been life changing.
From my own body transformation from 215 pounds to 185 pounds, to getting my KB Certification, to running KB seminars and creating the most popular Kettlebell program for Combat Athletes and Fitness Enthusiast around the world, the kettlebell has been and still is a main staple in my life over the past 10 years.
The major reason why is that kettlebells work…PERIOD!
Whether you want to increase strength, improve cardio, build lean muscle, be more mobile, dynamic and explosive, the kettlebell will be an effective tool to get the job done.
What Kettlebells Are
First let’s talk about what kettlebells are. These are circular weighted objects that come with a rounded handle you can hold. They vary in weight and can range anywhere from a very small kettlebell of just a pound or two all the way up to massive kettlebells of 100 pounds or more.
As you will soon find out as you begin using kettlebells, there isn’t a direct weight transfer between barbells and kettlebells. For instance, if you use 45 pounders for barbell shoulder press, this does not mean you’ll necessarily use 45-pound kettlebells if you are doing a kettlebell press.
Why Are Kettlebells So Effective
While I have nothing against the use of barbells and dumbbells, in fact, I highly recommend them for many people, one thing I do want to say is if you want to torch calories quickly and get in a complete body workout in little time, kettlebells are the single best way to do it.
Kettlebells are so effective because of their shape. You get more overall core integration when using kettlebells than you will using other forms of resistance. Your core has to contract hard in order to keep the weight moving in the proper direction as you execute the exercise, so this is great for those who are looking to build ultimate core strength.
Kettlebell HIIT Workout
Perform each exercise for 30 seconds of work one after the other with no rest in between. After you finish all exercises then you sprint at 10mph or higher for 1 minute. Rest for 60 seconds and repeat again for 3-5 rounds.
One Round = 7 Minutes
Kettlebell Swings (Right) - 30 seconds 1:47
Kettlebell Swings (Left) - 30 seconds 2:06
Kettlebell Clean to Reverse Lunge (Right) - 30 seconds 2:30
Kettlebell Clean to Reverse Lunge (Left) - 30 seconds 2:54
Kettlebell Snatches (Right) - 30 seconds 3:16
Kettlebell Snatches (left) - 30 seconds 3:36
Kettlebell Circular Cleans (right) - 30 seconds 3:53
Kettlebell Circular Cleans (left) - 30 seconds 4:20
Kettlebell Squats (right) - 30 seconds 4:41
Kettlebell Squats (left) - 30 seconds 5:05
Kettlebell Workout for Muscle and Strength
Kettlebell Workout 1
Perform 10 reps of each exercise one after the other. After you complete 4 exercises, rest for 90 seconds and repeat for 3-5 rounds.
1. Double KB Swings
2. Double KB Reverse
3. Double KB Alternating Rows
4. Double KB Alt Floor PressKettlebell
Perform each exercise for 40 seconds of work followed by 20 seconds rest. After you complete all exercises, rest for 90 seconds and repeat for 5 rounds
1. Double KB High Pulls
2. Double KB Cleans
3. Double KB Rows
4. Double KB Floor Press
Metabolic Kettlebell Workout
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other with no rest in between. After you complete all 5 exercises rest for 1 minute and repeat for 5 rounds.
Use heavy and challenging weight. (Funk used 55lb Kettlebells)
Glute Bridge Alternating Chest Press – 1:32
Kettlebell Clean to Reverse Lunge – 2:04
Renegade Plank Rows – 2:37
Kettlebell Racked Squats and Alternating Press – 3:09
Inside to Outside Kettlebell swings – 3:39
Perform each exercise for the prescribed reps one after the other for 2-3 minute straight with no rest on between
Inside to Outside Kettlebell swings – 5 reps
Kettlebell Burpee Deadlifts – 5 res
Hope you enjoy the workouts!