Double Handed Swing — 20 reps Push Ups — 10, 9, 8, 7 etc. Perform 20 Double Handed Swings and then 10 Push Ups.
At the end of the routine you will have completed 200 Swings and 55 Push Ups. A workout movement ladder that adds a new exercise after each rest period.
If you are feeling brave you can then come back down the ladder by removing an exercise every round. Climbing both up and back down the ladder is very challenging!
You can test yourself every month and see how your strength and fitness is improving. For the Snatches and Lunges switch sides every 10 reps.
A fun kettle bell routine that adds a new exercise every round. A double kettle bell routine that will work both your strength first and then your cardio.
Next perform the second block for 20 reps each side. Work up to 3 complete kettle bell circuits.
Start with 1 kettlebellcircuit and try to work up to 3 circuits if possible. Continue performing each exercise and adding 10 Push Ups into the rest periods.
The quicker you can perform the Push Ups the more rest you will have remaining! If you find this too demanding then leave out the Push Ups.
The same format as the workout above except with different exercises and no Push Ups during the rest period. A nice big kettlebellcircuit workout that uses both kettle bell and body weight exercises.
My classic kettle bell workout challenge. You will find it easier to perform each exercise in blocks of 5 or 10 before changing sides.
Use the same format as the Classic and perform the 300 reps as quickly as possible. Two separate circuits that are performed one after the other with 60 seconds of rest between them.
The first kettlebellcircuit is more for strength and the second if for improving your cardio. Another pair of 7 minute kettle bell circuits that follow the same format as above.
A fun workout to perform either outside or in a large room. Start with the One Handed Swings for 10 reps on each side.
Repeat the One Handed Swing again for 10 reps each side, and also the Walking Lunges again. Rest 30 seconds and repeat for a final time.
Using two kettle bells perform each pairing 3 times, rest for 1 minute after each round. Great for building up strength and also improving your cardio.
A big circuit that uses lots of fun kettle bell and body weight exercises. Click for More Hearts — Push Ups Spades — Reverse Lunge Clubs — Slow Mountain Climbers Diamonds — Squat & Press
Jack — High Pulls x 10 each Queen — Snatch x 10 each King — One Handed Swings x 10 each Ace — Reverse Turkish Get Up x 1 each Joker (optional) — 1-Minute Rest A fun way to randomize your workouts and keep them interesting also a possible kettle bell Won.
Next shuffle the deck and turn over the top card. Depending on the number and suit you will perform that exercise for a certain amount of reps.
Work your way through the full deck of cards as quickly as possible. 3 Classic circuits that should really flow from one exercise to the next without you putting the kettle bell down.
One large circuit based workout that requires 60 seconds for each exercise or per side depending on the movement. Rest 10 secs after each exercise Repeat each pair 8 times
Nice and simple but effective Tabatha style workout. Run through all the exercises for 10 reps each side resting where indicated.
Then repeat all the exercises again but for 5 reps each side but without any rest in between circuits. As mentioned earlier, these do not constitute a kettle bell workout plan but rather give you routines that may be used within a 12 week kettle bell workout program.
The bestkettlebell workouts activate as many muscles as possible creating a huge amount of calorie burn, improving movement skills and increasing cardio levels at the same time. In fact, if you choose your kettle bell carefully it can last you for a lifetime of fun-filled workouts.
If your goals are overall fat loss, general conditioning and improvement in strength, then kettle bell workouts are a great choice. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
And, if you want to learn more about the benefits of working out with a kettle bell, we’ve got that covered, too. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training:
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Slowly bend both knees so that your thighs are almost parallel to the floor.
Using your leg muscles, with your upper body still, straighten up to your starting position. With both hands around the handle, hold the kettle bell close to your chest.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
Make sure your left knee doesn’t extend over your toes. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Sit with your legs bent and your feet flat on the floor.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit -based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Kettle bells tend to swing, so get used to the feel and movement in your hands before using one.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
The key is to start slow and, if possible, with the help of a certified personal trainer. If you want to slash calories and get lean, this kettlebellcircuit will help you get the results you’re looking for in only four moves.
Whether you’re clocking time in the gym or doing an at-home workout, this full-body workout routine includes powerful moves like dead lifts, lunges, rows, and the alternating push press. KETTLEBELL WEIGHT: 12 to 16 kg (25 to 35 lbs) NUMBER OF ROUNDS: 10 REST BETWEEN ROUNDS: 90 seconds By the end of this complex, you’ll have completed 400 reps—netting massive calorie burn while moving in various planes of motion.
Hinge hips and grip kettle bell to start, then do an explosive dead lift, jumping as high as you can at the top. Tap your knee to the ground, return to standing, and halo the kettle bell counterclockwise.
Repeat on the right side, rotating kettle bell clockwise, for 1 rep. Do 10 reps. Alternating Reverse Lunge With Halo Ian MaddoxStand with feet shoulder-width apart, a kettle bell in right hand; hip hinge to start.
Return kettle bell to the rack position for 1 rep. Do 10 reps, then switch sides.