We’re going to cover a 4-day upper / lowerkettlebell workout split that, so long as you have your kettle bell (s), you can do anywhere you wish. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass.
However, you won’t find any thrusters or cleans in this program like you would most other kettle bell workouts. You’ll be able to build lean functional muscle wherever you have your kettle bells by focusing two days a week on your upper body and two other days per week on your lower body.
As a result, you’ll experience some cardiovascular benefits from performing this workout as well. If you have multiple kettle bells, it is recommended to utilize a weight that provides a challenge and allows you to finish each set feeling as though you only have 2-3 reps in reserve.
Grab a kettle bell and smash through this 4-week workout program designed to help you shed excess weight and improve your endurance regardless of your experience. Many people who train are fixated on barbells, dumbbells, and machines, and for good reason.
You know those kettle bells that sit in the corner of your gym or in the aerobics room? Instead of the weight being around your hands like a dumbbell, the kettle bell is shaped differently.
As a matter of fact, this four-week workout program can help you shed some excess weight and help improve your endurance regardless of your level of experience. This program is designed for you to perform it with only your body and one kettle bell.
If you have more options within your workout space, feel free to make changes to include what you have. If not, then you can be assured that this routine will be enough to make you feel like you did a serious session without compromise.
This workout can benefit everybody, but the focus is on those lifters that have limited space and equipment to train with. If you can’t get to the gym or you are limited to a small room to train in, then this could help you make the most out of your situation.
You can go for a walk or perform another method of light exercise if you’re able to. If you’re a more advanced trainer and are looking for a more intense challenge, then you could perform all three workouts in a row before taking a day off.
A strategy like this can help promote balance and adequate rest. You either use the handle of the kettle bell or hold the weight by the horns for exercises like pullovers or goblet squats.
You’ll start with the upper back followed by the chest and shoulders. Finally, you’ll pump up your arms before calling it a day.
The muscles in the thighs are larger, so they can withstand the extra work. As much as it may burn while you’re doing it, the extra attention to detail will be well worth it.
Lower Body and Abs Workout + Hold the kettle bell at your chest instead of at your side. No, you won’t be expected to perform 100 straight reps with these exercises.
It could take you five or even ten rest-pauses by the time you hit the 100 rep mark. By the time you finish this workout, you will have completed 500 total reps.
Full Body Workout * This is similar to the barbell exercise, except you hold the kettle bell at your chest You may not notice a change in the beginning, but you might by the time you near the finish line.
You may find after using this program for four weeks that kettle bells have helped you improve in other ways. However, you see it helping you, make the most of it and you will see the benefits both in the short and long runs.
As I explained in my article Grind to Grow: Try Your Squats and Presses with Kettle bells,” part of the reason the kettle bell triggers newfound strength and muscle growth is because of its offset shape. It forces the body to stabilize its joints differently from barbells, dumbbells, and other traditional bodybuilding equipment.
This forces your muscles to contract differently than normal, and increases the demand placed upon them. Look no further than the extra depth that every lifter instantly discovers when they front squat with a pair of kettle bells in the rack position, versus a barbell across the back.
With this new and increased range of motion comes increased muscular growth in your legs, and strength in your entire torso, from the inside out, including the all-important core musculature. Best of all, the kettle bell lends itself to a simple, but very challenging programming.
This 12-week program requires only two kettle bells and time for three workouts a week. But after one time through it, you'll find yourself more muscular in all the areas that matter: shoulders, upper back, upper chest, arms, legs, and posterior chain.
Mechanical Tension: Lifting heavier weights for lower reps, similar to the way powerlifters train; think multiple sets of 2-5 reps. Muscular Damage: Lifting moderate weights for medium to higher reps, similar to the way bodybuilders train; think multiple sets of 8-20 reps. Metabolic Stress: Doing either high reps or complexes where you don't set the weight down, producing intense burning and the release of metabolites like lactate.
Swing (single or double kettle bell): Lower body pulling Start the program with a pair of matching kettle bells you can press approximately 4-6 times.
Your goal is to do as many sets of each exercise, with perfect form, as you can in that time. Then, when you're ready, clean the kettle bells back into the rack position and perform a set of front squats.
Your goal is to do as many sets of swings as you can, with perfect form, in that time. To start this phase, determine your rep max (RM) with both the military press and the front squat using your two trusty kettle bells.
Always round down the number of reps if you hit a decimal point in your math. Your goal is to do as many sets of each exercise, with perfect form, as you can in that time.
Clean the kettle bells to the rack position, then perform a set of military presses. Clean the kettle bells back into the rack position, and perform a set of front squats.
Do an RM test with your pair of kettle bells for the swing. If not, use these weeks to keep practicing with the one-handed swing, trying to build up to 20 reps per hand, each at chest height.
Your goal is to do as many sets of swings as you can, with perfect form, in that time. Once again, find your RM for the military press and the front squat.
There's one big difference in these workouts: You'll clean the kettle bells to the rack position and perform a set of military presses, followed immediately by one set of front squats. When your rest time is over, clean the kettle bells back into the rack position and repeat.
This slight variation may not seem like much, but it increases the time under tension you experience and triggers metabolic stress. *Your RM will drop due to fatigue as the sets progress.
By this point, you should be able to comfortably swing a pair of kettle bells. Do an RM test with your pair of kettle bells for the swing.
If not, keep on practicing with the one-handed swing, working up to 20 reps per hand, each at chest height. The amount of tension running through and across your abs will already be severe, especially combining the military presses and front squats in the same day.
However, if you can't live without ab training, I recommend you do hanging variations, like hanging leg raises, to decompress your spine from all the loading. Since this is a strength and muscle program, you need to eat a lot.
A tried-and-true starting point is to multiply your body weight (in pounds) by 15-20 for total calories. In my book, you can't beat the time-tested 30/40/30 split of protein/carbohydrates/fat when growth is the goal.
If you start putting on fatter than you'd like, cut back. Otherwise, your assignment is simple: Eat, sleep, lift, and grow.