KETTLEBELL WORKOUTS
KETTLEBELL EXERCISES FOR BEGINNERS
– THE EXERCISES –
- HALO
- GOBLET SQUAT
- DEADLIFT
- SWING
- HIGH PULLS
- SINGLE ARM ROW
BONUS EXERCISES
- WAITER WALK
- BRIEFCASE CARRY
– The Workout –
Complete as a pyramid starting at 5 reps working down to 1…for example:
1st Set =
A1) Single Arm KB Clean x 5
A2) Single Arm KB Thruster x 5
B1) KB Swing x 5
B2) KB Lateral Swing x5 /each side
C1) Single Arm KB Clean x 5
C2) Single Arm KB Thruster x 5
D1) KB Swing x 5
D2) KB Lateral Swing x5 /each side
{Keep reducing the Clean and Thruster pairing by by 1 rep each set, without rest, until the last set of 1 rep – continue to do 5 reps of the KB Swing and KB Lateral Swing each time.}
**Completed with 20kg/44Lb Kettlebell**
CARDIO FOCUSED COMPLEX
CORE FOCUSED COMPLEX
– The Workout –
1 Set =
A1) Single Arm KB Clean x 5
A2) Single Arm KB Thruster x 5
B1) KB Swing x 5
B2) KB Lateral Swing x5 /each side
C1) Single Arm KB Clean x 5
C2) Single Arm KB Thruster x 5
D1) KB Swing x 5
D2) KB Lateral Swing x5 /each side
Rest and Repeat
**Completed with 24kg/52.8Lb Kettlebell
Suitcase Carries 32kg/70.4Lb Kettlebell**
– The Workout –
Complete 5 Reps
1 x KB Clean
1 x KB Thruster
– Keep the Kettlebells in the top position.
– Drop down to a kneeling stance.
1 x Over Head Press
– Keep the Kettlebells in the top position.
– Return to standing.
– Bring Kettlebells down to “Start” position.
= 1 rep
10 x Kettlebell Swings
20m x Waiter Walks
Rest 90 seconds and Repeat 5 times.
**Completed with Two 16kg/35.2Lb Kettlebells**
DOUBLE KETTLEBELL COMPLEX
KILLER KETTLEBELL CIRCUIT
– The Workout –
1) Goblet Squats x 10
2) Kettlebell Swings x 20
10 Sets – 30 Sec Rest Between Each Set
** I used a 24kg/52.8lb Kettlebell and it ruined me**
– The Workout –
*The Complex*
1 x Clean
1 x Thruster
1 x Swing Snatch
1 x Forward Lunge (Offset)
1) Complex Right Side x 5
2) Kettlebell Swings x 10
3) Complex Left Side x 5
4) Kettlebell Swings x 10
5 Sets – 60 Sec Rest Between Each Set
** I used a 24kg/52.8lb Kettlebell**
SINGLE KETTLEBELL CIRCUIT
TABATA TIME
– The Workout –
1) Goblet Squats
2) Single Arm Thruster (Right)
3) Single Arm Thruster (Left)
4) Kettlebell Swings
20 sec ON 10 sec OFF x 2 = 4 minutes
2 minute rest between each set.
** I used a 20kg/44lb Kettlebell**
– The Workout –
1) Kneeling Clean and Press x 3 (Right Side)
2) Kneeling Clean and Press x 3 (Left Side)
3) Kneeling To Squat x 3 (Right Side)
4) Kneeling To Squat x 3 (Left Side)
5) Goblet Squat x 3
6) KB Swings x 3
x 3 = 1 Set
3 Sets – 120 Sec Rest Between Each Set
** I used a 20kg/44b Kettlebell**
SINGLE KETTLEBELL CORE TARGETTED CIRCUIT
FULL BODY KETTLEBELL WORKOUT
– The Workout –
RIGHT SIDE:
1 x Deadlift
1 x Single Arm Bent Over Row
1 x Clean
1 x Thruster
x 5
5 x Kettlebell Swings
LEFT SIDE:
1 x Deadlift
1 x Single Arm Bent Over Row
1 x Clean
1 x Thruster
x 5
5 x Kettlebell Swings
= 1 Set
2 minute rest between each set.
** I used a 24kg/52.8lb Kettlebell**
– The Workout –
1 x Snatch
1 x Clean & Press
1 x Thruster
= 1 Rep
Right Side x 5 Reps
Left Side x 5 Reps
= 1 Set
Rest 90 Sec Between Each Set
** I used a 20kg/44b Kettlebell**
BALLISTIC-ISH KETTLEBELL COMPLEX