Originating some 350 years ago in Russia, the kettlebell is a free weight with an offset center of mass, giving it a unique feel and challenge compared to conventional free weight implements like barbells and dumbbells.
What makes the kettlebell so great is its versatility.
It can be pressed, rowed, squatted, deadlift, swung, thrown, juggled, held, and manipulated hundreds of different ways. Furthermore, for those with limited space as well as individuals who do a lot of traveling, kettlebells take up little real estate and are portable. They offer a very efficient and effective way to build muscle & functional strength, lose weight, burn calories, and boost cardiovascular fitness, stability, and mobility.
In other words, equipped with the right mindset and a kettlebell (or two or three), you can accomplish a hell of a lot!
For those pressed for time (and space), kettlebell training offers one of the best ways to accomplish a lot of work and not live in the gym.
Today, we share with you TWO full body kettlebell workouts -- one focused primarily on building muscle and strength and one focused building work capacity, challenging cardiovascular fitness, and torching tons of calories!
Perform the exercises in circuit fashion transitioning from one move to the next taking only 10-20 seconds rest between moves.
- 2-Handed KB Swing: 5 Reps
- Goblet Pause Squat: 5 Reps
- Goblet Alternating Reverse Lunge: 5 Reps / Leg
- Offset Push Up: 5 Reps / Side
- Wide Stance 1-Arm Row: 5 Reps / Side
- Suitcase Carry: 50 feet / side
Rest 2-3 minutes after completing the round. Perform a total of 3-5 rounds
Full Body Kettlebell Workout for Conditioning
Perform exercises in circuit fashion moving from one exercise to the next with minimal rest between exercises. Rest as needed between rounds. Complete as many rounds as possible (with perfect form) in 20 minutes.
- Double Handed KB Swing: 15 reps
- Goblet Squat: 10 reps
- 1-Arm Overhead Press: 5 reps / side