Cardiovascular meets strength meets flexibility: Kettlebell workouts are designed to keep your lungs burning, muscles bulging and body twisting in ways you never thought possible.
Scared yet? Keep reading.
This workout is not for the beginner. We scoured our resources to build the biggest, baddest kettlebell workout imaginable. And we made it portable. So grab a couple midweight k’bells and hit the gym. Or, if you’re feeling especially precarious, hit the park or the beach to pump up the sweat-fest to 11.
DIRECTIONS
Designed as a circuit routine. Each exercise should be done for 30 seconds, with a 10-second transfer period between moves. Perform 1a, 1b and 1c in succession with no break. Rest for 30 seconds, move to 2a, 2b and 2c with no break. Rest for 30 seconds, move to 3a, 3b and 3c. Rest for 2 minutes and repeat entire circuit.
UPPER BODY
1a.) Bent Row
— With an athletic stance, hold both kettlebells with arms extended straight forward. Keep core tight and back straight, bending slightly forward at the waist.
— Lift the bells skyward, pulling together shoulder blades and lats to flex back muscles. Pause at the highest point and return slowly to first position.
2a.) Reverse Curl
— Stand straight up with feet shoulder-width apart. Hold kettlebells palms down and elbows at side.
— With strong wrists and steady elbows, curl the kettlebells in a controlled manner toward shoulders. Keep the elbows still, pause at the top and control back to first position.
3a.) Balance Push Up
— Lower to push-up position with hands on top of kettlebells. In a controlled manner, perform a push-up.
— At the top of the motion, turn feet sideways and release the kettlebell from top arm. Rotate body with release and extend open arm skyward, tightening and stabilizing with the core. Slowly return and repeat, alternating balance sides.
LOWER BODY
1b.) 2 Bell Front Squat
— Hold bells in front of body, standing slightly wider than shoulder-width. Begin to squat, lowering hips first and maintaining straight and strong core.
— After thighs reach point slightly below parallel, drive upward with hips, glutes and core.
2b.) Tactical Reverse Lunge
— Stand straight with kettlebell in right hand. Lunge backward with your left leg.
— At the bottom of the lunge, pass the kettlebell through legs to the left hand. Return to the top and repeat, alternating legs and arms.
3b.) Warrior 3 RDL/Crunch
— Stand straight with kettlebells in each hand. Keeping right leg straight and strong, lean forward until left leg is perpendicular to right leg and parallel to the ground. Keep arms extended toward the ground.
— Pause for two counts, then slowly return to first position. While returning, raise left knee skyward and tighten core. Straighten left leg and, without returning foot to the ground, repeat for 10 total reps. Switch legs and repeat.
CORE
1c.) Russian Twist
— Start seated on the ground. Point toes and engage core to lift shoulders and back off the ground.
— Holding core strong and feet high, twist kettlebell from side to side with control and pace.
2c.) Swing
— With strong core, start with the kettlebell in both hands between legs, bent slightly forward. Using hips and legs, dip rear end and explode hips upward, raising the kettlebell to shoulder height.
— Allow the weight to return to center, using core to support motion of the weight. Pause and repeat.
3c.) Turkish Get-Up
— Start lying down with kettlebell in hand extended straight in front of chest. Using right leg, turn body to the left, propping yourself on your left elbow and knee. Keep weight straight overhead at all times.
— Using left arm, push yourself to your feet. Again, keep arm straight overhead. As you return, lower first to your left knee, then left hip, then to your back. Switch sides and repeat.
special thanks to Anthony Troester