Post up your kettlebell workouts!

lockef

I know there's a lot of kettlebellers out there who know about the strength and conditioning that these workouts can give you. Thought I'd make a thread with some sample workouts for those using kettlebells, or thinking about getting into kettlebells.

Please, no kettleworx or kettlenetics workouts.

Here's a typical workout that I do 4-6 times/week.

40lb or 50lb kb (depending on my energy level)

Warm up:
30 dh swings
40 push ups
10 R/L hand windmills (20 total)
5 R/L turkish get ups (10 total)

Workout:
30 sec work/15 sec rest
2 rounds of 5 workouts in a row (10 cycles)

- DH swings
- Goblet squats
- Burpees (w/ jump, no push up)
- Clean/Press R
- Clean/Press L
(repeat)
30 swings at the end

Rest 2-3 minutes and repeat.

Abs/core:
30 sec work/15 sec rest
3 rounds of 3 workouts (9 cycles)

- Weighted crunches (using KB)
- Weighted russian twists (using KB)
- Plank

Teeteetare

I do the Iron Core workouts and I like them. It sounds like you are way more hard core than I am.

AZTrailRunner

Here's one I do from the DVD - Art of Strength: Providence

[done with a 35lb KB]


4:00 Joint mobility warmup
2:00 - 2-handed swing, 1 arm swing, hand-to-hand swing
1:00 - break
2:00 - cleans
1:00 - break
2:00 - chest press
1:00 - break
2:00 - squats/ sumo deadlifts
1:00 - break
2:00 - one-legged deadlifts
1:00 - break
2:00 - windmills to overhead squat
1:00 - break
2:00 - clean & press
1:00 - break
2:00 - flip & squat
1:00 - break
2:00 - tactical lunge
1:00 - break
2:00 - triple crush
1:00 - break
2:00 - sling shot into figure 8 to a hold
1:00 - break
2:00 - seated press
1:00 - break
2:00 - one-arm rows
1:00 - break
2:00 - pullovers, russian twists, sicilian crunch
1:00 - break
3:00 - snatch test

lockef

Surprised there aren't more kettlebell peeps on here.

AZTrailRunner

They just aren't as popular, take too much coordination, and it's hard to slack off when you're slinging those things around.

Honestly, I bet it's because they are expensive, not as well known, and many gyms don't have them.

tigertchr23

I have a ton but here is one for you . . .

Quick Stretch

Start-up (30 sec work/15 sec rest x 3 rounds)

Mountain Climbers
KB Swings (any variation)
Suitcase Squats
Calf raises w/ KB

Work-out: (40sec work/20sec rest x 3 rounds w/ 1 min. in between rounds)

Squat w/ hands ext. overhead
Shuffle side lunge
Hills: Jog down/skip up
Squats w/ hands ext. overhead
Walking lunge w/ front kick
Walking lunge w/ back kick
Squats w/ hands ext. overhead
*Table hip thruster
Figure 8's to a hold

Abs: (1 min each x 2 rounds - No rest)

Russian Twists
Side plank w/ hip push to the sky (R)
Side plank w/ hip push to the sky (L)
Tree Climbers

Cool down stretches

*Table hip thruster is a person in sitting position with heels on the ground, hands behind them at shoulder width and raising buttocks off the ground to table position

CALake

I'm new to kettlebells and I've been adding a kettlebell workout a week to my normal routine. Thanks for the sample routines! (I'm going to have to look up half of them to know what the heck they are, but it's a great start!)

Love the kettlebell- I definitely feel it in the morning!

lockef

They just aren't as popular, take too much coordination, and it's hard to slack off when you're slinging those things around.

Honestly, I bet it's because they are expensive, not as well known, and many gyms don't have them.

Yah, some of the prices are outragous. Thing is, with KB's, I don't need a gym membership. All I need is my ipod, speaker (X-Mini), a gymboss, a KB, a little bit of space, and I'm good to go! I usually do my workouts in the garage.

I'm new to kettlebells and I've been adding a kettlebell workout a week to my normal routine. Thanks for the sample routines! (I'm going to have to look up half of them to know what the heck they are, but it's a great start!)

Love the kettlebell- I definitely feel it in the morning!

Here's a great YT channel for some sample workouts.

http://www.youtube.com/user/Kitty8Tim

foremant86

I just recently bought a kettlebell as well and i'm already loving the workouts, very simple and fun!

joseph9

I'm pretty simple, but that's what I like about kettlebells -- they don't take much thought beyond keeping correct form, which is good for me at 0600.

1. 10 kneeling ab wheel
2. 35 lb 2 handed swing x 25
3. 35 lb 1 handed alternating swing x 15 per side
water break
4. 35 lb clean x 15 per side
5. 35 lb shoulder press x 15 per side
6. 3 chin ups

If time, repeat set.

7. Rowing machine

wickedcricket

why no kettleworks? I'm a brand newbie but I really think this is something I can do (and like) not doing kettleworx - too expensive - I started with The Firm - mostly just learning moves & getting used to any weight at all at this point - 40lbs sounds insane! LOL

timboman365

Sounds like a great routine. I have a 35lb kettlebell and the drawback is I do a good routine and feel good and winded. The next time I see my kettlebell I want to throw-up thinking what a buttkicking workout it is. I gotta try and remember... Baby steps.
ts

dianevl

Here's a workout I do.


• 12 kg. (26 lbs)--Swings—5 two handed, 5 one-handed, 5 two handed, 5 one handed, 5 two handed

• 1 minute break

• 8 kg. (18 lbs) Clean and presses—progressive 5,4, 3, 2, 1 alternating each arm.

• 1 minute break

• 12 kg. (26 lbs)-Swings—5 two handed, 5 one-handed, 5 two handed, 5 one handed, 5 two handed

• 1 minute break

• 8 kg. (18 lbs.) Clean and presses—progressive 5,4, 3, 2, 1 alternating each arm.

• 1 minute break

• 16 kg (35 lbs) --Swings—5 two handed, 5 one-handed, 5 two handed, 5 one handed, 5 two handed

• 1 minute break

• 1 minute of snatches with 8 kg (18 lbs.)


I also have done Providence with an 8 kg. kettlebell. I need to work myself back up to Providence. I hope in a few more weeks.