Kettlebell workouts

Equipment needed: 2 kettlebells of a weight you can press 5 x.

Time: 15 - 30 min

Goal:  Complete the 2-1-3 complex as many times as possible, allowing enough rest to keep the movements clean.

• 2 Double Clean 
• 1 Double Strict Press    
• 3 Double Front Squat 

Equipment needed: 2 kettlebells of a weight you can press 5 x.

Time: 

Goal:  Complete one circuit of all movements in order listed.  Start at a lower rep count if necessary.  You can also use a single kettlebell and alternate sides.

• 10 Double Swing
• 10 Double Snatch    
• 10 Double Front Squat
• 10 Double Press
• 10 Pushups
• 10 Double Rows

Equipment needed: 1 kettlebell

All lifts are done right-handed without setting the bell down between moves, then left handed.   

Goal:  5 rounds or a 30 minutes.

1. 5 Swings     
2. 5 Snatches     
3. 5 Cleans and Presses     
4. 5 Front Squats     
5. 1 Reverse Get-up     
6. Now switch hands and repeat the sequence on the left.  

Note on the get-up: It’s really a “get-down”.  After the last squat, press the bell to lockout and do the down phase of the get-up until you are at the firing range position and then get back up.

Beginner: Rest 30 seconds after every hand switch, rest 1 minute between rounds.     

Intermediate: Rest after you have competed both right and left. 30 seconds to 1 minute.     

Advanced Level: No rest, go through all 5 cycles. 

Equipment needed: 1 kettlebell

Warm up, 3 rounds:

1. 10 glute bridges
2. 5 prying goblet squats
3. 3 halos in each direction

The workout:

Complete 5 Rounds:

Turkish Get Up, Left Side x 1

Single Arm Swing, Left Side x 10

Turkish Get Up, Right Side x 1

Single Arm Swing, Right Side x 10