Kettlebell Workouts

There are many kettlebell workouts one can do and it won't take much time to workout completely. Since the kettlebell exercises are often free flowing, its easy to transition from one exercise to next, even while the kettlebell is still swinging. In this way, we can fuse several exercises into one combo exercise. You can still do higher repetitions of just one exercise, it's up to you.

If you are looking for ideas on how to plan your kettlebell workouts, I have laid out a few common ones. Use them as a guideline and soon you'll be creating your own custom workouts.

Review my article on kettlebell exercises if you're unsure on how to do any of the exercises described here.

Workout #1

1. Swings for 20-30 reps. (one-hand, two-hand, alternating).
2. Jog for 1-2 minutes or do 100 jump ropes at moderate pace.
3. Repeat for 5-15 minutes.

Workout #2

1. Do right hand get-up.
2. Circle the kettlebell around your head, torso, and legs (figure 8). 1 time each.
3. Do left hand get-up.
4. Repeat for 5-10 minutes.

Workout #3

1. Clean the kettlebell to the rack position.
2. Do a front squat.
3. On the way up, do a press.
4. Repeat 5 sets x 5 reps. Transitions between exercises should be fluid.

Workout #4

1. Start with a right hand snatch.
2. When you drop the kettlebell down, go into a one hand swing.
3. At the top of the swing, alternate hands.
4. Do a left hand snatch.
5. Keep alternating between snatches and swings and also between each arm.
6. Do 5-10 minutes.

Workout #5

1. Start with a snatch.
2. With the kettlebell held overhead, do a squat.
3. When you come back up, drop the weight back down and then do a clean and press.
4. Do another squat while holding the weight overhead.
5. Repeat. Do 3-5 sets of 3-5 reps and then switch hands.

You can adjust the numbers to match your fitness level. Some of these kettlebell workouts can be easy and others can be killer, it mostly depends on how much you do.

You should also vary the the amount you do during the week. Don't ever max out at any workout unless you are just testing yourself, in which case, don't do it more than once every few weeks. Give yourself at least two days off each week to rest and recuperate properly. Have light, moderate, and heavy days every week.