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Killer Kettlebell Workouts

Killer Kettlebell Workouts for Strength & Conditioning in 30 minute or less

The strength and conditioning tool of choice for many top athletes, kettlebell training has proven itself to be more than just a passing fad in the fitness world. Why? Because it gets results.

Kettlebell workouts emphasise athleticism and efficiency. There’s no need for a gym membership or expensive equipment – you can increase muscular endurance, lose fat, and build muscle size and strength with just one kettlebell.

Key benefits of kettlebell training:

  • More effective and time-efficient for fat loss than long, slow (boring) steady-state cardio.
  • The off-centred weight of a kettlebell will force you to use more stabilizer muscles and work the targeted muscles through a longer range of motion.
  • Functional training that enhances sports performance and athleticism.

If you’re a strength training addict who thrives on new ways to challenge the body, push your training program to the next level by incorporating kettlebells into your weekly schedule. Developed by Jason Griggs, certified personal trainer and Australian Institute of Kettlebells kettlebell trainer, these time-efficient, ball-busting workouts will have you seeing results in less than 30mins per session.

Spoke and wheel:

Spoke and wheels are great for generating a high calorie burn and really boosting your metabolism for a long period of time without having to put in hours of work.

How: You have 6 exercises all done for their designated reps and in between those exercises you have a dynamic move performed for each time frame listed. Once you have completed the round rest for the time stated and do any other rounds listed.

Beginners:
Kettle bell push ups x 10
20 seconds alternating swings
Rack squat x 8 each side
20 seconds alternating swings
2 handed bicep curl to shoulder press to tricep extension x 8
20 seconds alternating swings
Racked lunges x 8 each side
20 seconds alternating swings
Push press x 8each side
20 seconds alternating swings
Seated Russian twist x 10
20 seconds alternating swings
Rest for 1 minute and complete 2 rounds
Intermediate:
Kettle bell push ups x 20
40 seconds alternating swings
Rack squat x 12 each side
40 seconds alternating swings
2 handed bicep curl to shoulder press to tricep extension x 12
40 seconds alternating swings
Racked lunges x 12 each side
40 seconds alternating swings
Push press x 12 each side
40 seconds alternating swings
Seated Russian twist x 16
40 seconds alternating swings
Rest for 1 minute and complete 3 rounds
Advanced
Kettle bell push ups x 30
1 minute alternating swings
Rack squat x 15 each side
1 minute alternating swings
2 handed bicep curl to shoulder press to tricep extension x 15
1 minute alternating swings
Racked lunges x 15 each side
1 minute alternating swings
Push press x 15 each side
1 minute alternating swings
Seated Russian twist x 20
1 minute alternating swings
Rest for 1 minute and complete 4 rounds


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