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What Kind Kettlebell Cardio

author
Brent Mccoy
• Tuesday, 10 November, 2020
• 26 min read

Most kettle bell exercises use large multi-jointed movements which rely on hundreds of muscles being activated at a time. The more muscles that you use the greater the demands on the cardiovascular system as it produces oxygen to power the movement.

kettlebell workout cardio body exercises workouts training fat snatch advanced swings kettlebellsworkouts results vipstuf conditioning loss pull drive
(Source: www.pinterest.com)

Contents

Below I’ve listed 25 KB cardio workouts that will elevate your heart rate quickly starting with the most basic for beginners and finishing with the more complex. These beginners cardio workouts will help you master the basics and provide you with a solid foundation for building upon.

All beginners should master this exercise before progressing onto the kettle bell swing for cardio, clean, and snatch. The goblet squat is one of the most important full body kettle bell exercises.

Ensure that you squat down so your thighs are at least parallel with the floor in order to fully activate your buttocks. As well as being a huge kettlebellcardio exercise the goblet squat will also strengthen the legs, hips, buttocks, core and back muscles.

Mixing the goblet squat with the single arm dead lift exercise produces a great full body kettlebellcardio circuit. Moving sideways targets different muscles in the legs and buttocks from the regular lunge or squat based exercises.

Again adding in the single arm dead lift gives you a great combination workout hitting hundreds of muscles in the body. The kettle bell sit and press creates mobility in the hips, conditions the core muscles and develops the shoulders.

(Source: www.pinterest.com)

Actively moving from the kettle bell goblet squat and then down into the sit and press creates a peripheral heart action. The heart has to work hard during this combination as the blood is shunted from the top squat position down to the lying sit and press exercise.

The kettle bell clean is a full body exercise that many beginners find difficult to master. Taking the time to get great at this kettle bell exercise is well worth the effort.

Once you can perform the kettle bell clean well you can segue into so many other exercises from the racked position as you will see later. Once you have mastered this exercise don’t be afraid to go heavy and really experience the cardio benefits this workout has to offer.

I still remember performing this workout with a 32 kg on a rooftop in London and feeling the benefits for days afterwards. The racked reverse lunge focuses deep into the buttocks as well as being a huge cardio based exercise.

Mastering the kettle bell swing will open up a whole new set of exercise choices as well as combinations. Here we combine the full body two handed kettle bell swing with the push up exercise.

kettlebell cardio workouts kettlebellsworkouts
(Source: www.pinterest.com)

At the end of the workout you will have completed 200 kettle bell swings and 55 push-ups. Changing hands every rep really switches on the mind and makes the swings more challenging.

You get to practice all the kettle bell swing exercises with this KB cardio workout. You will get great rotation through the body for this exercise, working deep into the core muscles.

The ability to flow will not only keep your heart rate elevated for longer but also add to the enjoyment of these kettlebellcardio workouts. For this kettlebellcardio workout we add in the large full body exercise of the clean and press.

The two handed squat and press is an excellent full body cardio exercise. For this kettlebellcardio workout we use 4 of the important movement patterns : lunge, squat, dead lift and press.

Make sure that you do not cheat the squat movement and get your thighs down to at least parallel with the floor to activate your buttocks correctly. The kettle bell lunge with rotation is surprisingly more difficult than you may expect.

workout kettlebell body cardio fat kettle bell weight blasting minute exercise gym circuits fitness workouts exercises routine bells losing equipment
(Source: muscletransform.com)

Don’t rush through the lunge exercise and ensure your back knee gets as close to the floor as possible with every repetition. You should have mastered the two handed squat and press before advancing onto the kettle bell thruster.

Be sure to complete a full deep squat before driving up and using your momentum to press the kettle bell overhead. This demanding cardio workout will work your full body hard in 2 different directions.

The deeper the kettle bell side lunges are the more buttock and leg muscle activation achieved. For this kettlebellcardio workout we add in the kettle bell reverse lunge and press.

The kettle bell reverse lunge and press is a big full body movement that requires a huge amount of energy and thus makes it very cardiovascular. Try to keep your elbow up and wrist tight as you pull the kettle bell towards you.

The kettle bell snatch is another full body exercise that will raise your heart rate quickly. After a full circuit on both sides rest and repeat 2-4 times.

(Source: www.pinterest.com)

It’s a full body kettle bell exercise that will certainly raise your heart rate. You will need good hip mobility in order to perform the kettle bell deck squat.

Due to the huge amount of muscle activation and strength involved this kettle bell exercises is very cardiovascular. Using a resistance band, strap or Tax attached in front of you can be a great help when practicing the movement.

Kettle bell Clean, Squat and Press x 10 reps each side Kettle bell Reverse Lunge x 10 reps each side Rest and repeat 2-4 times Very cardiovascular in nature and requires a good degree of focus throughout.

I’ve also tried to include a variety of kettlebellcardio workouts for those from various different skills levels whether using the kettle bell swing or not. As with all individual kettle bell workouts these do not constitute a formal training program.

One study stated that 20 minutes of continuous kettle bell training was about the same as running at a six-minute mile pace. Pick 3-5 full body exercises like the swing, thruster and lunge.

cardio kettlebell workouts workout feel change way kettlebellsworkouts routine specific asked increase often rate fast heart these
(Source: kettlebellsworkouts.com)

In a recent research, experts compared kettle bells with treadmill workout. They compared the duration, heartbeat, distance, strength, and a couple of other parameters.

This meant that cardiovascular system responds more to weight lifting rather than running. Make sure that you perform all the motions correctly and keep the intensity to benefit from your chosen routine.

First start off with cardio exercises to stretch your muscles and get the blood flowing. Now, start with warming up and continuing with a truly intensive session to work the entire body.

The workout targets all your core muscles and help improve cardio strength by burning around 250-350 calories. The workout will target all your body muscles including biceps, triceps, chest, legs, and abs.

The high intensity workout routine is perfect for all who want to burn fat faster and in less time. The workout is only 10 minutes long and burns calories with 40 seconds intervals in between.

kettlebell kettlebells bell boom sets cardio training gym crossfit equipment garage specifications
(Source: www.pinterest.com)

Alternating Single Hand Swings Crush Curls Clean and Press (one full interval on each side of the body) Halo Triceps Extensions Burpee Jerks Weighted Toe Touch Crunches Lunge Drops + Rows Two Handed Kettle bell Swings It focuses on explosive power and functional strength because of muscle flexibility and equal weight distribution.

The kettlebellcardio workout is harder to perform but it offers a complete routine for all girls. It is a complete fat burner and abs improve kettlebellcardio workout routine for beginners.

This is a complete cardio workout with kettle bell circuit, body weight and plyometric activities. Kettle bells are one of the best cardio workouts that improve your endurance, intensity, and functional movements.

Kettle bells are a lot easier to work out with in comparison with dumbbells because they don’t let you get fatigued. You can enjoy workout for a lot more time and keep pushing yourself to newer levels.

These intensity workouts can be combined with resistance bands to improve weight or pressure on the body. In return, the user gets higher heart rate and this leads to increased stamina, more fat burning, and better cardio routine.

cardio kettlebell training
(Source: www.pinterest.com)

If you compare exercises like these to a biceps curl, you will notice that one produces more muscle action. If your cardio routine is feeling stale, you may want to ditch the treadmill and grab some kettle bells instead.

Since most of us are familiar with the kettle bell swing, we asked Finn for some additional moves to get your heart rate up and build strength (because who doesn’t love an efficient workout? Finn recommends training with competition-style kettle bells (prices vary, available on amazon.com) like the ones featured here.

For experienced kettle bell users, a good starting weight is whatever you would use for a single-hand swing, according to Finn. “With ballistic movements such as snatches and cleans, it’s hard to think about the action while you’re doing it,” Finn says.

How to use this list : Warm up by foam rolling and performing a few dynamic exercises (found here). Or scroll to the bottom of the article to check out the Deep 6 workout Finn put together for us.

For a cardio burn, perform as much reps as possible as fast as you can without compromising your form. For a strength-focused workout, perform each exercise with the heaviest kettle bell you can manage without compromising form.

kettlebell cardio workout simple
(Source: www.youtube.com)

At the top of the clean, your wrist should be rotated, so the palm faces in to midline of the body (point your thumb at your shoulder). Perform 10 to 20 reps and repeat on other side. Make it easier: Start with a lighter kettle bell to master the movement.

Once you’ve perfected it, increase the weight. Make it harder: Add a second kettle bell and perform the clean with both arms at the same time. Drive fist up and straighten elbow to press the weight overhead.

As you do this, your wrist should rotate, so palm faces forward at the top of the move. Keep chest lifted and lower to at least 90 degrees. Your back should stay straight through the entire movement.

Keeping your back straight, hinge at hips and slightly bend knees to grab the kettle bell with both hands. Engage your core, then bend at the waist to lower weight toward ankle.

Check that back is straight and that you don’t lean to the left or backward as you perform this move. Stand tall and engage core as you move the bell to the right, behind your head, and to the left in a circular motion.

(Source: www.pinterest.com)

Stand with your feet hip-width apart and hold the kettle bell by horns at chest height. Step right foot back and bend knees to 90 degrees to lower into a lunge.

Perform 10 to 20 reps and repeat on left leg. Make it harder: Hold a kettle bell in each hand by your sides. In one fluid motion, drive through your legs to swing the kettle bell up, flip grip (so palm is facing away and knuckles punch up), and press weight overhead.

Start standing and hold the kettle bell by horns at chest height. Extend right leg out in front of you, then sit hips back and bend left knee to lower down into a single-leg squat, keeping right foot off the floor.

Perform 5 to 10 reps and repeat on other side. Make it easier: Make your range of motion smaller by sitting back onto a box or bench. The Turkish get up is a complicated move, so you want to be comfortable with the basic technique before adding the kettle bell.

“The idea is that the arm holding the kettle bell is directly up in the air the entire time, because if it’s not directly over your head and your skeleton isn’t taking the weight, the shoulder is placed in a compromising position,” he says. If you can get all the way up and back down without dropping the water bottle and losing alignment, you know you’re ready to try it with the kettle bell. Start lying face up.

kettlebell workouts cardio exercise watchfit busting fat
(Source: watchfit.com)

Bend right knee and place right foot on floor and left arm straight out to the side. Extend right arm directly over shoulder and balance a half-filled water bottle on top of fist.

Lie face up with knees bent and two kettle bells racked at chest height. Lie face up with knees bent, feet on floor, holding the kettle bell on hips.

All activities that keep the heart rate elevated and make you breathe hard for long periods of time. Strength based exercise involves developing the muscular system so you can jump higher, run faster, punch harder, lift heavier etc.

However, if you use a challenging weight and put together a selection of kettle bell exercises into a circuit then you will raise your heart rate and keep it elevated for a long period of time. A kettle bell circuit like the one above will not only build strength but also keep the heart rate elevated making it a cardio workout too.

Here’s a video showing how kettle bell exercises can flow keeping your heart rate elevated for great cardio : Kettle bell workouts are inherently strength based because you are lifting a weight that challenges the muscular system.

cardio kettlebell workout
(Source: www.youtube.com)

As most kettle bell exercises involve the use of hundreds of muscles at a time they require a great deal of energy produced by the heart and lungs. It is due to this fact that kettle bell training is becoming more and more popular as a tool for saving time while generating some great results.

Just two weeks after my son was born, my mom went into cardiac arrest on my kitchen floor. She was carrying the new pack-n-play she bought us up the stairs, when she reached the top she collapsed and started turning blue.

By the grace of God my instincts kicked in, I called 911 and started CPR. After 9-minutes of CPR and cracking several ribs, the police arrived and administered an AED shock.

As you can imagine this rocked my postpartum world which is why it’s taken awhile to share on the blog. It’s almost been a year {can’t believe my baby is turning one next week} since the incident and I feel so blessed to share that my mom is doing well with the help of her ICD {Implantable cardioverter-defibrillator}.

Because there are so many ways to fit heart healthy cardio into your day outside just running. Even though I’ve been dipping my toes back into running {thanks to local fitness studio fly feet}, I don’t think a 6-minute mile is in my immediate future.

cardio kettlebell workouts strength kettlebells only training fitness well equipment most kettle workout bell swing strong bells lean hit these
(Source: fitbodybuzz.com)

Thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile.

Kettle bell workouts offer a lot of flexibility. Sign up for a kettle bell class at the gym or online to learn how to do the moves safely.

It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts. You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups.

Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles. The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses.

Lunges and squats are among the most popular moves in a kettle bell workout. Your tush will be toned by using the kettle bell for added weight during lunges and squats.

cardio kettlebell workout workouts minute exercises amrap nourishmovelove min kettlebells kb training exercise move fitness minutes challenge hiit health nourish
(Source: www.nourishmovelove.com)

Using a kettle bell for a dead lift helps tone your back muscles. The kettle bell is an effective weight that will build muscle strength.

You may want to sign up for classes in person or online to learn the basics of a kettle bell workout. Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell.

Depending on the program, you may be getting both your strength training and your aerobic workout at the same time. If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it.

This can lead to a serious injury to your back, shoulders, or neck. Start out with an experienced trainer who can correct your technique before you hurt something.

Adding a kettle bell to your existing workout is great if you want to burn through more calories in less time. This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing.

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With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes. Muscle burns energy more efficiently, so your blood sugar levels will go down.

Depending on the workout, you may also get some cardio to help prevent heart disease. Continued Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders.

If you have arthritis or pain in your knees or back, then look for a less risky strength-training program. If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout.

When used correctly, kettle bells are extremely effective training tools for providing total-body strength and conditioning. As with any technical movement, lift, or skill, proper coaching is required to maximize the benefits.

It's a two-for-one exercise, meaning you're able to combine strength training and cardiovascular conditioning into one efficient movement. Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to perfect.

kettlebell cardio workout
(Source: www.pinterest.com)

It teaches you to move fluidly, and when you add the external load (a kettle bell) it requires strength, mobility, and skilled movement. It's a powerful full-body exercise that requires attention to detail and a respect for human movement.

The unique shape of a kettle bell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint. You just feel like you have more power to press efficiently with a kettle bell, mostly because of the more natural plane of motion.

Similar to the kettle bell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettle bell finishes in the rack position as opposed to being projected horizontally away from your body.

The kettle bell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits. It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders.

The snatch requires proper technique, explosive hip power, and athleticism. This exercise should not be attempted until the kettle bell swing hip-hinge pattern and explosive hip drive are established.

(Source: www.pinterest.com)

Strength gains and being leaner is my long term goal for this year. So yeah, just burn some calories and have the added benefits from the swings, it wouldn't take as long as being on the treadmill or something either.

But I don't see 2 or 3 high rep swing sessions with a light bell interfering with that. In some respects it can enhance your strength program by acting as active recovery.

Most of my SAS time is waiting for my heart rate to go down a bit in order to do the next set of swings, and then of Thus. Most of my SAS time is waiting for my heart rate to go down a bit in order to do the next set of swings, and then of Thus.

To me, MAF locomotion is pretty much unbeatable at that: it's sustainable, it doesn't stress the body too much and can't be beaten for health purposes. 100 swings a day are great, and I believe more volume can be sustained every other day without much stress, if done in multiple sets of five swings and adequate recovery between them (basically, A+A), but they just can't replace or held the same benefits of steady state, low heart rate frequency locomotion done for a long period of time (one full hour with occasional two/three sessions would be great, but if you're already beating the legs with Strong lifts, I guess 45 minutes and one hour stints will suffice).

I'll add that a lot of trainers of any kind, from Elliott Pulse to Andrew Read, strongly recommend walking. It will obviously stop being enough soon, but just diving into rucking or even worse running without a base of locomotion is a terrible idea.

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(Source: www.youtube.com)

I'm not even saying it does apply to you, @scottienomad, but consider one month or so of uphill walking at a fastened pace using an HR monitor, if you feel your joints and tendons aren't prepared for running/rucking for any reason. I'd jump rope instead, tho long sets of lighter swings not a bad alternative.

Most of my SAS time is waiting for my heart rate to go down a bit in order to do the next set of swings, and then of Thus. The cardio effect from swings would be excellent of course for mimicking the heart work needed for combat sports such as judo, or Kendo.

Strength gains and being leaner is my long term goal for this year. KettlebellCardio This method will absolutely work, providing the program is well written and executed. High Intensity Interval Resistance Cardio Training.

Performing Kettle bell Swing under the same High Intensity Interval Cardio Training, virtually produces the same effect. So yeah, just burn some calories and have the added benefits from the swings, it wouldn't take as long as being on the treadmill or something either.

Epic is like overcharging your “Metabolic Credit Card”, you are change interest. An inexpensive device that you can make yourself that will allow you to preform Swing with heavier loads is the “Hungarian Core Blaster”.

kettlebell circuit cardio workout training
(Source: www.pinterest.com)

High Repetition Swings This method is effective as a means of increasing endurance and for hypertrophy. This allows the Strength/Power/Speed Type IIA and IIT/x Muscle Fiber to recover so that you elicit greater force production (increase Strength/Power/Speed).

Research (DRS Jonathan Oliver, Greg Half, Mike Stone, etc) demonstrated that Strength/Power/Speed were increased via Clusters. Research found that this Cluster Sets, when the program is written and performed correctly, increase muscle mass.

Sushi, you're not wrong, for my understanding of things. S&S (like any other physical endeavor, really) does have an endurance component. A top tire bodybuilder, costumed to incline bench considerable weight many times and with limited rest periods, will have a very easy time moving less weight with a similar motor pattern before fatiguing (read having too much lactic acid on his tissues) himself so much he can't do that anymore.

But there is a problem, if classic cardio gains are the goal: the heart elevation is just a recovery from the peaks induced by the work periods. Cardiovascular conditioning, on the other hand, is trained with activities that put the energy system involved (aerobic) into light/medium-light stress for a prolong period of time (how much is debatable, the general guidelines are no less than 30 minutes, hence the vast majority of beginners' running program tend to build up to half an hour and then proceed from there).

To do so, you have to choose exercises that limit them two absolute minimum the production of lactic acid and therefore muscle fatigue. That's why walking is a considerable stress for absolute beginners: calves tend to go first in fastened locomotion, not the heart nor the lungs.

cardio kettlebell workout simple workouts beginner wod kettlebells basic
(Source: www.cavemantraining.com)

Once the muscles are trained enough, the cardiovascular system can be targeted through constant heart elevation, that has to be mild (the well known MAF formula being an excellent indicator, i.e.), for a prolonged period of time. I suspect you are fit for Judo with just SAS because the sport is much more strength endurance oriented.

That doesn't mean cardiovascular training can be taken out completely from the plans of a judo, but a peaking period has to be considered. That's how, if I understand correctly, prizefighters train: low stress for most o the camp, peaking near the end.

Doing so, you have built up a base of conditioning in the first place, and prepared the body to gather energy from every possible source in the end. Although unrelated to your post, that's also the reason why HIIT, met con and Tabatha methods are very good in the later stages of preparation to strength endurance event, because they train the body to sustain high intensity for a period of time really similar for said event with minimal recovery breaks in it (a 30-36 minutes title fight, for example).

There is no way on Earth, though, that this type of training alone can prepare an athlete to a long effort event (classic example being a marathon). So, to conclude this tragedy I just wrote (I really need to be more concise): SAS is indeed keeping you fit for Judo, and it might very well be keeping you as fit for day to day activities or other sports, but, for cardiovascular purposes only, it isn't doing nearly as well as conventional cardio activities.

KettlebellCardio This method will absolutely work, providing the program is well written and executed. High Intensity Interval Resistance Cardio Training. Performing Kettle bell Swing under the same High Intensity Interval Cardio Training, virtually produces the same effect.

kettlebell circuit cardio training workout workouts weight exercises
(Source: www.pinterest.com)

Epic is like overcharging your “Metabolic Credit Card”, you are change interest. An inexpensive device that you can make yourself that will allow you to preform Swing with heavier loads is the “Hungarian Core Blaster”.

High Repetition Swings This method is effective as a means of increasing endurance and for hypertrophy. This allows the Strength/Power/Speed Type IIA and IIT/x Muscle Fiber to recover so that you elicit greater force production (increase Strength/Power/Speed).

Research (DRS Jonathan Oliver, Greg Half, Mike Stone, etc) demonstrated that Strength/Power/Speed were increased via Clusters. Research found that this Cluster Sets, when the program is written and performed correctly, increase muscle mass.

Sushi, you're not wrong, for my understanding of things. S&S (like any other physical endeavor, really) does have an endurance component. A top tire bodybuilder, costumed to incline bench considerable weight many times and with limited rest periods, will have a very easy time moving less weight with a similar motor pattern before fatiguing (read having too much lactic acid on his tissues) himself so much he can't do that anymore.

Cardiovascular conditioning, on the other hand, is trained with activities that put the energy system involved (aerobic) into light/medium-light stress for a prolong period of time (how much is debatable, the general guidelines are no less than 30 minutes, hence the vast majority of beginners' running program tend to build up to half an hour and then proceed from there). To do so, you have to choose exercises that limit them two absolute minimum the production of lactic acid and therefore muscle fatigue.

amy kettlebell bodyfit cardio workout play
(Source: www.youtube.com)

That's why walking is a considerable stress for absolute beginners: calves tend to go first in fastened locomotion, not the heart nor the lungs. Once the muscles are trained enough, the cardiovascular system can be targeted through constant heart elevation, that has to be mild (the well known MAF formula being an excellent indicator, i.e.), for a prolonged period of time.

I suspect you are fit for Judo with just SAS because the sport is much more strength endurance oriented. That doesn't mean cardiovascular training can be taken out completely from the plans of a judo, but a peaking period has to be considered.

That's how, if I understand correctly, prizefighters train: low stress for most o the camp, peaking near the end. Doing so, you have built up a base of conditioning in the first place, and prepared the body to gather energy from every possible source in the end.

Although unrelated to your post, that's also the reason why HIIT, met con and Tabatha methods are very good in the later stages of preparation to strength endurance event, because they train the body to sustain high intensity for a period of time really similar for said event with minimal recovery breaks in it (a 30-36 minutes title fight, for example). There is no way on Earth, though, that this type of training alone can prepare an athlete to a long effort event (classic example being a marathon).

So, to conclude this tragedy I just wrote (I really need to be more concise): SAS is indeed keeping you fit for Judo, and it might very well be keeping you as fit for day to day activities or other sports, but, for cardiovascular purposes only, it isn't doing nearly as well as conventional cardio activities. If it weren't for people like you on this website, I would have neglected proper cardio training to the detriment of my health.

cardio kettlebell workout minute nourishmovelove amrap workouts exercises nourish move min kb routines cardiovascular training comments keep read amy thank
(Source: www.nourishmovelove.com)

Now I think differently and I'll be making a lot of efforts to get out, and to therefore live longer and better. I'm just giving back a little of what I constantly gather from every person on this place, you included. I'll cite Andrew Read (although not literally, but it will suffice): I've seen powerlifters one burger away from a heart stroke, and triathlon athletes who looked like they could live forever “.

That is a little over the top, probably, but since Al Camp introduced me to the magic of LSD (long-slow-distance) I haven't looked back since. I must admit weight training is still my favorite, but I don't neglect cardiovascular activity anymore.

I'm just giving back a little of what I constantly gather from every person on this place, you included. I'll cite Andrew Read (although not literally, but it will suffice): I've seen powerlifters one burger away from a heart stroke, and triathlon athletes who looked like they could live forever “. That is a little over the top, probably, but since Al Camp introduced me to the magic of LSD (long-slow-distance) I haven't looked back since.

Do you run the clusters by time, HR max, % of AMAP? I'd like to incorporate this once/week in my routine but don't know what my working load or reps should be.

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Sources
1 www.simplefitnesshub.com - https://www.simplefitnesshub.com/can-you-do-kettlebell-training-every-day/
2 www.marathon-crossfit.com - http://www.marathon-crossfit.com/blog/can-i-kettlebell-train-everyday-article